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.

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 to check out Healthmate Forever's special deals on TENS / EMS Units!

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

Hip Tendonitis Stretches & Exercises

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.

Related Videos:

Sciatica: Is it Piriformis Syndrome or a Herniated Disc?

Herniated DIsc Exercises & Stretches

Pages


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.