Hip & Pelvis 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.

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5 Best Sciatica Exercises for a Herniated Disc

In addition to a herniated disc, sciatic pain can be caused by a few different things. These are my 5 favorite exercises for sciatica from a herniated disc.

The first exercise is a pelvic tilt. This is a great way to get those pelvis muscles, core muscles, and trunk muscles moving.

Then you will go into a bridge. This not only works the pelvic muscles to help protect the spine, but it also works the glutes and hamstrings.

Next are clamshell exercises. They look easy, but when they are done correctly, they do a great job of working the core and pelvic muscles.

Now you will do a bridge with a ball squeeze. The squeezing helps activate the adductors and inner thigh muscles to help all the muscles work together for a strong core.

Finally, you will do a prone bent leg lift. This again is great for working the gluteus maximus and hamstrings which are important for good trunk stability.

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5 Best Sciatica Stretches for a Herniated Disc

In addition to a herniated disc, sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a herniated disc.

The first stretch is going to be on your stomach or in prone. Prone props are a great way to help “push” the disc back into place. Sometimes you get increased symptoms, but they should subside once you stop.

Next is a figure four stretch lying down. It is a great stretch for the piriformis muscle, and it also help if you are having pain from a herniated disc. You can modify it if needed.

The last three stretches, are really nerve glides or neural flossing. If you have sciatic pain from a herniated disc compressing on the nerve, glides can help loosen or free the nerve. It also helps if there is some scarring on the nerve. Be careful with these because nerves are very fragile, so less is more.

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10 Best Hip & Knee Pain Strengthening Exercises

These hip and knee strengthening exercises are my favorites, and they will progress from fairly easy to a little harder, so there should be some that work for you.

The first two exercises are hip flexion and hip internal rotation. These are a good way to focus on the hip muscles, but not with too much resistance to start.

Then you will do hip abduction with a band and hip adduction with a ball squeeze. These are also very important to keep the pelvis and SI joint in alignment, so sometimes people feel a little pop with these.

Now getting a little harder, you will go back to the seated hip flexion, hip internal rotation and now hip external rotation too, but now use a band at your feet. This will help activate other muscles and get them working together.

The last three exercises are a progress of sit to stand or squats. First you will do them without resistance, then with a band, and then with a ball squeeze. Make sure you are using correct technique for this movement.

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10 Best Hip Strengthening Exercises to Relieve Hip Pain

These hip exercises are great for strengthening your hips to help relieve hip pain. They go from lying down to sitting down to standing up and range from pretty easy to hard depending on your injury.

The first hip exercises are pelvic tilts, bridges, and clamshells. These are great for strengthening your pelvic muscles, glutes, and hamstrings.

Then there is the 4 way hip lying down. This is hip flexion (straight leg raise), hip abduction, hip adduction, and prone hip extension. These are great for all the muscles around the hip including, gluteus medius and gluteus maximus, IT band, hamstrings, hip flexors, and others.

Now for sitting you will do a seated hip flexion and a squat at your chair. These are great because you can do them at work, or if you have been sitting for a long time.

The final hip exercise is a lunge. It sounds pretty simple, but if done right, it can be pretty challenging. You don’t have to bring your knee all the way to the floor, and you can use a target if you need one.

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