Hip & Pelvis Pain

Hi, I'm Doctor Jo, a 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.

Sciatic Nerve Pain Relief Stretches

Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help. 

The first stretch is for the inner hamstrings and adductor muscles. Try to stay in good alignment during the stretch.

Next is a sciatic nerve glide or sciatic nerve flossing. This helps get movement if the nerve is compressed somewhere, and it also helps activate the whole nervous system.

Finally is a three way hamstring stretch with a strap. This will also help stretch the IT band and adductors as well.

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Hip Pain Relief Exercises, Seated – 5 Minute Real Time Routine

Buy hip pain worksheetThese simple hip exercises are all done in the seated position and may help relieve hip pain and hip tightness. They are also performed in real time so it's easy to follow along.

When we sit for a long time, our hips can get weak and fatigued. Instead of doing the exercises for reps, they will be done for time, 2 sets of 30 seconds. For resistance, a resistive band and a ball will be used.

Start off with a 45 second warm up of seated hip flexion, leg extensions (LAQs), and hip rolls outs.

Seated hip flexion with a band will help strength your hip flexors and your hip abductors together.

Then seated resisted hip roll outs work your external hip rotators and abductors. Now switch to a ball, yoga block, or pillow to squeeze into to strengthen your hip adductors or groin muscles.

Finally, bring the band down to your feet to get resisted hip internal and external rotation.

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Top 5 Pelvic Floor Exercises

Buy Pelvic Floor WorksheetThese Pelvic Floor Exercises are some of my favorites. Since the pelvic floor muscles are small, it doesn’t take a lot of movement to work them, so it's best to start with a little and slowly work up.

The pelvic floor is a group of small muscles along the floor of the pelvis. They help support organs in the pelvis and help with stability in the hip area.

The first exercise is going to be a pelvic tilt. When done correctly, you are not using your legs to tilt at the pelvis, just your pelvic muscles.

Then you can progress to doing pelvic clocks. It’s just like it sounds by imagining you have a clock on your tummy. Then you can tilt at different angles of the clock.

The next exercise is a progressive movement, so you can start with each movement at a time. Place a ball in between your knees. Go into a pelvic tilt and squeeze the ball. If those are easy, then lift your feet to where your hips and knees are at about a 90-degree angle. Then if that’s easy, you can place your hands on the front of your thighs to also activate your hip flexors by pushing into your hands. Try to keep your tilt the whole time.

The last two exercises focus on the obturator internus muscle. It also attaches to the femur bone to help with stability. So it’s a great general hip exercise as well. Place the ball in between your knees again, and while you squeeze into the ball, push your feet outward without moving them with an isometric squeeze.

Finally, wrap a belt or strap around your ankles, and roll onto your stomach. Bend your knees so your feet are up toward the ceiling. Push out into the belt like you are pushing your feet away from each other, and at the same time tighten your core by tucking your tailbone in.

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Top 7 SI Joint Pain Stretches & Exercises

Buy SI Joint WorksheetSI Joint pain (or sacroiliac joint pain) is often felt in the low back, and it's on one side or the other. Sometimes it’s called a pelvic rotation. Here are some SI Joint pain stretches & exercises.

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Muscle Energy Techniques (MET) are a great way to help get the SI joint back in alignment. They are basically isometric exercises. For the first technique, you need to know which way your rotation is, so if you don’t know, don’t do this exercise.

Next, pushing on your SI joint, and moving the leg in specific ways can sometimes help re-align the SI joint as well.

Often the SI joint also gets out of alignment from tight muscles. So it’s also important to stretch your hip flexors and hamstrings to help take pressure off the area.

Finally hip hikes and deep squats will help strengthen the area to keep it in alignment and protect the area.

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SI Joint Dysfunction Exercises & Stretches

More SI Joint Dysfunction Exercises & Stretches

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