SEATED Follow Along HIP Stretch Routine (11 Minutes)
Вставка
- Опубліковано 6 чер 2024
- Do you want to know how to overcome your injuries? Download my FREE eBook - "Path To Recovery - Understanding and Taming Your Pain"
🌎 Join my online community - The Better Health Project
skool.com/the-better-health-p...
📖 My FREE eBook
"Path To Recovery - Understanding and Taming Your Pain"
www.precisionwellbeing.co.uk/...
WORK WITH ME
www.precisionwellbeing.co.uk/...
DID YOU FIND THIS VIDEO HELPFUL?
☕ Want to thank me? Buy me a coffee :)
www.buymeacoffee.com/ashleyri...
PRODUCTS I HIGHLY RECOMMEND
FitBeast Back Roller Set - amzn.to/3ERfKz5 (Use coupon code: G6E8FEBE)
Renpho Massage Gun - amzn.to/3QOY8aH
Slumbar Knee Pillow - slumbar.co.uk/?ref=16
Medized Neck Traction - amzn.to/3eWILj9
Self Massage Tool - amzn.to/3RR3dR8
Lacrosse Balls - amzn.to/3RSKQeS
Resistance Bands - amzn.to/3dj7EFn
Neck Harness (for neck strength) - amzn.to/3qJtQf2
PLEASE NOTE: The above links are affiliate links which means I may get a small commission if you decide to make a purchase (at no additional cost to you). The commissions help me grow my business and invest back into growing my UA-cam channel. Please know that I only recommend products I truly believe in and not because of the commissions I may make.
===============
DESCRIPTION
===============
This is a simple hip stretch routine that you can do if you can't get down on to the floor. This routine is designed for beginners, so anyone should be able to do this.
===============
TIMESTAMPS
===============
00:00 Intro
00:55 Flexion
02:49 External Rotation
04:50 Internal Rotation
06:49 Extension
08:49 Quad Stretch
10:47 Adductor Stretch
11:47 Summary
===============
WEBSITE
===============
www.precisionwellbeing.co.uk
===============
DISCLAIMER
===============
This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Precision Wellbeing Group Ltd, 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. Precision Wellbeing Group Ltd makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Навчання та стиль
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
A little update: 6 weeks of doing these, working up from every other day to twice a day, plus a little strengthening and I am virtually pain free! Years of hip pain gone with this routine.
Hi Anne, that's so good to hear it makes me very happy! Keep up the good work and fingers crossed the hip pain stays away for good! Best wishes, Ashley
Thanks for your useful video for my hip!
Пожалуйста мой друг. Я тоже subscribe на свой канал 😊
A year later and this is still the best hip stretch routine!
Thank you. I am glad you think so. Best wishes, Ashley.
Thats eased my mind. I need to go back to Yoga as these exercises hove shown how inflexible I have become!
Thanks I have found these stretches a useful addition to my prep work before doing squats. Very clear and instructive video
Thank you @Oak LT! So glad you found the video insightful. Best wishes, Ashley.
OMG… I have been suffering from
Left hip pain for a while even though I do yoga and fitness…. I did these few exercises for my hip and 10 minutes later I can feel the change. This may be my balancing
Routine every morning. Thanks 🙏🏼 for your insight and expertise.
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Once again - an excellent video. My favorite one if crossing the leg 90 degrees and pushing down on the knee so I try to get it parallel to the ground. I have very tight hips from sitting all day so when I run on the weekend, I am in paid behind my left knee. I also very much like the glute stretches. Keep up the great work! Thank you.
You're most welcome. I'm glad the video was able to shed light on your hip pain. Keep up with the stretches. Best Wishes, Ashley.
I started playing volleyball in October and since increasing my training have had really terrible lower back pain. I thought: shit, i am only 26. Tried loa ds of exercises to relief the pain and strengthen back and abs, but was always in pain. This was the first routine that actually helped me. I love you. Thank you. Havent felt this good and pain free in a long time. Almost forgot how it feels. My legs are all tingly and i can literally feel how the blood works properly again in my lower back and legs. You are a godsend. 😢 i am just crying a little bit of happy tears
I'm so glad the routines have helped you. Please give me an update on how you are feeling now. Best Wishes, Ashley
Additional instructional vids.: because of my own posture compensation to pain, I’m seeing others seeming to be doing the same. I’d love to see you do a video on core strengthening, and one specifically for low back pain.
Keep up the excellent work- you recognize that most of us are not athletes, yet are ready for body improvement at fundamental levels
Another great suggestion. I will definitely do more core strengthening exercises specifically for people just like you. Please feel free to offer more suggestions about anything else. Best wishes, Ashley
Beautiful work. My suggestion for future videos to add at the very beginning of a stretch , show exactly where the stretch should be felt.
Hi Rober this is a great suggestion and one that I can easily implement into future strech videos. Thank you for the suggestion. Best wishes, Ashley
External Rotation is my favorite stretch but they are all helpful. Thanks brother. 🤘
Happy to hear that! Best wishes, Ashley.
Thank you! feels sooo goooddd!
You're so welcome! Glad to hear that it is helping. Best wishes, Ashley.,
love the alternative split screen, v clever👍
Hi Andy,
So glad to hear you enjoyed the video! Thank you! Let me know if you try out the routine. Best wishes, Ashley.
This is perfect for me. I have hip issues and this has just everything I need! It is so well done and goes thru all the steps just like my favorite physical therapist (who I am too far from now).
Hi Anne, I am glad that you found the video helpful. Wishing you a quick recovery. Best wishes, Ashley.
Thank you so much for sharing. May I
ask if the patient has labrum tear of the hip, what the exercises she can’t do from your demonstration? Many thanks for your time.
Very pleased to have "discovered" you all the way over here in Canada. Cannot believe how tight my hips have become. Two Birmingnam's over the years and Covid has increased my sedentary lifestyle. Appreciate your clear explanation videos and your demonstrations. Thank you.
Hi Keith, you're very welcome I hope you get some good relief from these stretches and continue to make improvements! Please let me know how you get on after doing these for a while. Best wishes, Ashley
Thank you so much.
Do you recommend wearing a back brace in and what area of the bag should I wear it?
Thank you!
You're most welcome! I'm glad the video was helpful. Best Wishes, Ashley
Wonder if there a separate or different set of stretches for the lower lumbar click similar to clucking hips
Excellent and easy to follow instruction ! I am 76 years old female with two joint replacement ( hip and knee ) on the same leg . Is it safe to do stretches' on the leg with replaced joints ?. Can I dislocate replaced hip doing it. It would be helpful to have video for people with replaced joints how to safely exercise without damage to it. I have severe osteoarthritis and spinal stenosis but trying to stay mobile by doing walking, using elliptical machine and some weights . Any advise would be appreciated ! Thanks !
Greetings from Canada
Excellent
Hi Mary,
Thank you very much! I hope it helped. Best wishes, Ashley.
This is EXACTLY what I needed before I hop on my bike or go for a walk. I just did the stretches and let me tell you, I feel such a difference already! Thank you so much for sharing your expertise!
You're very welcome! I'm so happy to hear you felt a difference! Imagine how good you'll feel after doing these consistently for a month?! Best wishes, Ashley
@@PrecisionWellbeing I'm looking forward to it!
I hope you continue to make improvements! Best wishes, Ashley.
@@PrecisionWellbeing I have been doing these stretches daily before I start my day and after exercise. They have indeed decreased my pain and increased my mobility. I also feel I see more lean muscle definition in my legs. A great bonus!
My wife and I are 65 yrs old and we take care of our 84 yr. old mother. Mother is very active most of the time and especially in the garden, however, all her life she has practiced extremely bad body mechanics which has resulted in many physical limitations (hunched back and neck, shuffle walking, etc., etc.). In other words, all her life she compensates for every little pain by contorting her body in extremely unnatural positions (which we ignored for too many years to our shame). About two years ago we noticed she was almost completely bent over and straining to lift her neck up enough to communicate with visitors. Thus, our quest to reverse said situation began. We started by making her wear proper orthopedic shoes and stop wearing flip flops all the time (imagine she shuffled along wearing flip flops even sometimes while wearing stockings on her feet). The process has been long and time consuming to save her from total irreversible disability (she has resisted every step of the way and must always be supervised or she quickly reverts back to her personally comfortable and unorthodox body positions and body mechanics). Among many other things, we bought a treadmill, rowing machine, and an elderly oriented stretching video (extremely elementary level stretching called eccentrics by a PBS celebrity - mostly useless talk with little substance). We have achieved some results such as giving her working supportive muscles in her back which were previously and totally non-existent. We also bought a back brace / shoulder support to remind her to walk up right (another constant battle to get her to wear properly). We are now convinced that her hip flexors are so tight that conventional stretching would be useless (she could never accomplish conventional hip flexor stretches). This story has been told, because, we are very thankful for your simple and understandable video (we looked at many). Hopefully, prior to up coming garden season, we can loosen up her hip flexors to the point she will realize there is another wonderful way of moving in a normal manner (yet to be seen but we are hopeful). Thank you again for your much needed instructional video and we shall try and follow your other videos for our own health needs.
Hi Gord Chevy,
I hope the stretches help with her mobility. Do let me know if there are any topics you would like me to cover in my videos.
Thank you and all the best.
Best wishes, Ashley.
Excellent video!
Hi Joan,
Thank you very much! Have you tried any of the stretches already? Let me know. Best wishes, Ashley.
@@PrecisionWellbeing I tried these stretches for my hips and really was great to loosen them up , do you have other stretches for legs?
That's great to hear! I have a few exercises to stretch hamstrings and quads that you can check out at ua-cam.com/video/gIBMO5KgDzc/v-deo.html and ua-cam.com/video/ncYdq3LkE44/v-deo.html. Best wishes, Ashley.
Video Suggestion : After seeing this hip stretch routine, why not do a whole body stretching / strengthening video? Like a daily ( or every other day) routine.
You could include all facets of stretching and strengthening in a routine that hits hips, back, core, balance, posture, shoulders, neck, ankles, …. I’d buy that from you !!
Thank you. Very good!
You're welcome! I hope they help you. Best wishes, Ashley
@@PrecisionWellbeing yes, I did all exercises.
That's great to hear! I hope you continue to make improvements! Best wishes, Ashley.
Hey Ashley, for a person who has suspected sciatica issues, can these exercises be useful? And is a physiotherapist the right faculty to seek help with this problem? Thank you.
This routine should be OK. Just go gently and don't push the stretches too hard. I'd also suggest trying to figure out where your sciatica originates from so you know better what you can and can't so. I've don't a video about sciatica which would help if you haven't seen it already. Best wishes, Ashley
Would these exercises help with glute pain/backside area of hip from sitting (probably with poor posture) in a desk chair much of the day? Pain occurs after getting up & standing after sitting. Walking seems to make it better. Your videos are so helpful. PS Is it ok to continue w/ my deadlifts and squats if not in pain when doing them? Thank you!
yes these exercises should help you. Try them and let me know. Deadlifts and squats should be fine too if they are not already causing you pain. Best wishes, Ashley
Thanks so much, Ashley. I’ll report back. All my best.
Do you take any hair medication?
My favorite one was @ 11:00 for the adductor
That's great to hear. You're most welcome Populi! I hope you continue to make improvements. Best wishes, Ashley.
Are these ok after replacement
Hi Stephen, it really depends on how recent your hip replacement was? I wouldn't advise these any sooner than 2-3 months after surgery. After that though they should be fine. I'd suggest you firstly speak with your surgeon/rehab team to get the all clear. Secondly I'd then suggest starting off very lightly and building it up gradually. I hope that helps. Best wishes, Ashley
@@PrecisionWellbeing ones nearly 2 years the other 9 cheers