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. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

10 Best Hip Stretches for Hip Pain Relief

Purchase Hip Stretches WorksheetHip stretches can help relieve pain in your hips and your low back as well. For most stretches, you want to try to hold the stretch for 30 seconds, and do three of them on each side.

The first stretch is a pelvic tilt. This is an exercise and a stretch since it loosens up the pelvis and core muscles as well as strengthens them. It’s a great one to start with.

The next stretches are the butterfly stretch, the cat/dog stretch, and a glute figure four stretch. These do a great job of stretching muscles around the hip including the adductors or groin area, low back muscles, hip flexor muscles, and your glutes and piriformis.

The next stretches are for the hamstrings and the hip flexors. When these are tight, they can tilt the pelvis one way or the other causing pain in the hips and low back.

The IT band and the quads are often not stretched well, and can cause pain and imbalances in the hips.

The prayer stretch is a great whole body stretch as well as a great stretch for your low back, hips, and glutes.

The last stretch is for the quadratus lumborum (QL). People often forget about this muscles or don’t know it’s roll in the hips and pelvis. Don’t forget about this one.

Related Videos:

Hip Arthritis Stretches & Exercises

Hip Bursitis Stretches & Exercises

Pain from Sitting Too Long? These 5 Tips Can Help

Sponsored Content: This video contains paid product placement. Thank you to Cyber Bay for sponsoring this video and providing Doctor Jo with a free Yokaro Seat Cushion to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Yokaro Seat Cushion featured in the video!

Sitting for long periods can cause a lot of pain including low back pain, leg pain, butt pain, and numbness in tingling in the legs and feet. Here are 5 easy ways to help prevent pain from sitting all day.

The first one is a seated hip flexion. This does a great job of taking some pressure off your legs while you are sitting, and they are easy to do without even standing up.

The next one is a long arc quad (LAQ). This is another easy one to do while sitting, and it works your quad muscles to help get the blood flowing in your legs.

The third way is to help prevent sitting pain is to use a seat cushion. The folks at Cyber Bay sent me their Yokaro seat cushion to try out. It helps take pressure off the lower back, legs, coccyx area, and it also helps put you in a good neutral posture.

Then you will do a seated heel/toe raise. These are so easy you can do them several times through out the day. They make the calf muscles work as a natural pump to not only help prevent pain, but to also help prevent DVTs or blood clots in your legs.

The last one is a simple sit to stand. This is a great way to get the whole body moving and your blood flowing to prevent pain through out the body from sitting too long.

Related Videos:

Real Time Piriformis Stretch to Releive Hip and Leg Pain

Real Time Knee to Chest Stretch to Relieve Lower Back and Hip Pain

Real Time Piriformis Stretch to Relieve Hip Pain & Leg Pain

Piriformis pain can be caused by sitting for long periods of time. When the piriformis muscle is tight, it can cause nerve pain down the leg since the sciatic nerve runs underneath it.

Stretching the piriformis muscle can help prevent leg and hip pain.

Related Videos:

Piriformis Syndrome Stretches & Exercises

Piriformis Knee to Opposite Shoulder

Clamshell in Sidelying Exercise for the Hips

The clamshell in sidelying is a great exercise for the hips. It may seem easy at first, but will get harder the more reps you do.

To perform the clamshell in sidelying:

  1. Lie on your side with your knees bent forward where your heels are aligned with your body.
  2. Keeping your body perpendicular with the ground, and not rotating your hips, lift the top knee towards the ceiling, keeping your feet together. Slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

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