Hip & Pelvis Pain

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

7 Best Pelvic Stabilization Exercises (Advanced)

Pelvic stabilization exercises are a great way to help strengthen the hips, pelvis, and general core area. These should also help for things like SI joint dysfunction, leg length discrepancies, and other pelvic issues.

If you’ve already mastered the beginner pelvic stabilization exercises and moderate pelvic stabilization exercises, these are a great next step. Some of exercises are similar, but adding another component to make it a little harder.

The first three are going to be an advanced clamshell with a bigger range of motion, a side plank leg lift also with a bigger range, and a side plank with a hip drop. These are great for your gluteus medius muscles and core muscles, as well as your hip rotators.

The next few exercises use a Swiss ball or therapy/stability ball and a stability disc. The ball adds a balance component which makes the smaller muscles work much harder as well as your core and glutes.

Finally there is the single leg squat. This time, try to put your other foot out in front of you instead of behind you. This will help keep your pelvis and hips in alignment while doing the exercise.

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Hip Arthritis Stretches & Exercises

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How to Use an SI Belt or Maternity Belt

SI belts and maternity belts help support the SI (sacroiliac) Joint. They can help relieve pain, help keep you in alignment, and help keep you pain free while strengthening the muscles around the SI joint.

SI Belts can also be helpful if you are pregnant. In that case, they are usually referred to as Maternity Belts or Maternity Belly Bands.

You can wear an SI Belt or Maternity Belt over or under your clothes. Find the top of your pelvic or hip bones (iliac crest), and the pubic bone. You want the belt to be somewhere in between the two. It slow needs to be where the sacrum is at the back to help support that SI joint. Make sure it’s snug, but not too tight.

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SI Joint Dysfunction Exercises & Stretches

SI Joint Dysfunction Stretches & Exercises

7 Best Pelvic Stabilization Exercises (Moderate)

Pelvic stabilization exercises are a great way to strengthening the hip, pelvis, and your general core area. These may also help for things like SI joint dysfunction.

If you’ve already mastered my beginner pelvic stabilization exercises, these are a great next step. Some of exercises are similar, but adding another component to make it a little harder.

The first exercise is a single leg bridge. These are great for your gluteus maximus and hamstrings.

Next is a clamshell with your feet lifted off the ground. These are great for your gluteus medius muscles as well as your hip rotators.

Then there is a side plank with a leg lift and the side fire hydrant. These are great for your core muscles, glutes, and your hip abductors.

Standing side steps with a band can be great for your glutes and your balance muscles.

The final two on a step are hip hikes and hip circles. This is an overall great workout for all your glutes, especially the glut med, and your balancer muscles as well.

Related Videos:

Hip Arthritis Stretches & Exercises

Hip Tendonitis Stretches & Exercises

How to Use a TENS Unit for Hip Pain

Sponsored Content: This video contains paid product placement. Thank you to Healthmate Forever for sponsoring this video and providing Doctor Jo with a free NTS8 TENS Unit to use. If you purchase a product from these links/ads, Doctor Jo will receive a commission.

Click here and use code DRJO to get 10% OFF a Helthmate Forever TENS/EMS Unit!

A TENS Unit can be a great tool for helping to reduce and relieve hip pain. Here are some pad placements to relieve different types of hip pain. 

Some common hip injuries that may benefit from a TENS/EMS unit include things like bursitis, tendonitis, labral tears, hip impingement (FAI), hip replacements (THA), and general arthritis.

TENS (Transcutaneous Electrical Nerve Stimulation) is used to help reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. It is a great alternative to pain medication. A TENS uses two or four electrodes with cross currents to surround the area. The deep vibration/massage helps relax the muscles and allow for healing. You should not get a muscle contraction when using TENS.

Healthmate Forever has a wide variety of TENS/EMS Units and pads. The unit I'm using in this video is the NTS8.

Related Videos:

10 Best Hip Stretches for Hip Pain Relief

10 Best Hip Strengthening Exercises to Relieve Hip Pain

7 Best Pelvic Stabilization Exercises

These basic pelvic stabilization exercises may help pelvic instability from weakness, a muscle imbalance, or an alignment issue. They may also help with SI joint issues or a dysfunction.

There are many muscles that stabilize the pelvis. These includes the gluteus maximus, gluteus medius, abdominals, hip flexors, hamstrings, and many other small pelvic floor muscles.

The first exercise is a bridge. This is great to strengthen the hamstrings and the glutes.

The next exercise is a clamshell. This one helps strengthen the glute medius. It also helps balance the muscles of your inner and outer thighs.

The next four exercises are modified or full side plank, hip abduction in sidelying, hip circles in sidelying, and toe taps in sidelying. These work the abductors and the core muscles.

Finally, you will get on all fours or quadruped, and do the fire hydrant. This exercises is another great one for our core, and pelvic muscles in general.

Related Videos:

Hip Arthritis Stretches & Exercises

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