Hip pain+low back pain causes! Side hip pain relief exercises/massage: Side hip workout for women
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- Опубліковано 29 лют 2020
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#hippain #lowbackpain #sidehippain #hippaincauses #hippainreliefexercises #sidehipworkoutforwomen #sidehipmuscle
Today I will be talking about the reason why you need to put your legs apart especially for females who always put their legs in. I will explain why it’s bad. Also explained are some exercises and bad habits. People tend to put their legs together in everyday life such as 1. crossing legs when sitting 2. standing on one leg putting their weight on one side only
those habits put a prolong stretch on Gluteus medius (side hip muscle). also if you sleep on your side your top knee falls into midline (lower than the pelvis). that will put a stretch on your glutes again. Overnight your adductors(inner thigh muscles) sit in shortened position(tight) / and your gluteus medius are being stretched out and get weak / then when you stand or walk, the adductors will pull your whole leg inwards / which makes your stance narrow (leading to ankle knee problem) / it gets worse if you have flat feet / every step you take / your footarch goes down.. and then... / your whole leg rotates inwards / putting stress on the outer side of your hip / so eventually your gluteus medius will be very weak / what happens if you have weak gluteus medius? / it does not hold your pelvis tight when you walk! / dropping the other side of pelvis down (as you can see in the pic) / that will put lots of stress on hip, knee and even low back / Also when you sit down you need to have an arch in your low back / but look at me. when I bring my knees together, the arch goes back(flat) / and then when I bring my knees apart, the arch goes back to normal / so if you sit with your knees together, you are more likely to slump down as you don't have the arch in lumbar spine / and that posture is real bad for your disc / so what's the do's and don't? / do not stand on one leg / sit with your knees at least hip width apart / that can prevent lots of issues around your hips / males normally sit like that / but too much is not good / absolute nono is this (crossing legs) / that will gradually destroy your hips. / adductor massage with foamroller / lie on your tummy with foamroller under your thigh (bend one leg up) / and move side to side for 2 minutes / after that you need to do gluteus medius exercises / tight muscle = massage, weak muscle = exercise / start in side-lying position / see? your pelvis is a lot higher than your knee / from that position / bring your top knee backwards with toes up towards you / and think like you are lifting your heel towards the ceiling / almost 45 degree to the side (backwards) / then you will feel your side hip muscle working / mum: I can feel it / also important is your core (bring your belly button towards your spine) / mum: very easy, I can do in bed / ok do 2 x 8 and gradually increase to 3 x 20 each side (at least 4 times a week) / but try not to roll your upper body backwards / also don't lift your leg forward (ahead of your body) / try to keep your leg at least in line with your body (bring it backwards is better tho) / if you bring your leg forward, you will use different muscles / Tip: do this with upper body and heel against wall (slightly push your heel into wall) / the same exercise in standing (easy to do everywhere) / same thing. bring your belly towards spine (core on) / bring your leg back towards me / pull toes up towards you / slowly 45degree out to the side and back towards me / you can go as much as you can. (just stop when you feel the hip muscle working / then hole 3 seconds and bring it back slowly / also try not to lean forward / stand nice and tall / sl~~owly / you can do it against wall too (pushing heel into wall and slide it up/down) / last tip for sleeping position / put a high pillow between your knees (I am using a foamroller just to show you) / so that you can have your top knee in line with your pelvis(it does not put any stretch on the side muscle) / changing your habit is more important than the exercises. Please leave a comment if you have any questions. Thank you for watching!
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Amazing content! Loved how you explained with the diagrams and muscle names. Helps to understand the subject better!
Thank you
Thank you. Will do
감사해용
Thanks a lot . 👍🌹
🙏👍
I had NO idea the harm I was doing by sleeping on my side without a pillow and crossing my legs. Thank you for the exercises and for the more doable alternatives. Above all thank you for so generously sharing your knowledge.
Looks like that is the route to my issues.
I've suffered 30 or 40 years with back pain. That standing exercise gave noticeable results immediately. Thank you so much. Peace.
Solid advice. Having had a number of issues with my lower back - which I've, mostly, corrected with physio and such exercises -I can greatly attest to their usefulness; however, doing said exercises, against your walls, will lead to another, long-term problem: you're going to need to repaint sections of your walls! ;)
Thank You so much for the explanation I have been in pain for over a month now I always cross my legs every time I sit and I am a side sleeper ❤️
To follow up on my earlier comment, I have tried some of the exercises, and it has helped enormously. The pain has gone, and I feel so much better.
Great video, learned a lot why my hips hurt, I'm 65 years old and had a lot of bad habits over the years from standing to sitting and even sleeping, will definitely try your suggestions
Clear instructions thank you .I have bulging disk to the right side; due to lower back problems. I will definitely try these exercises. Once again thanks for these easy to understand exercises.👍🏼
awesome vid..the most informative i've seen yet involving the hips..straight to favs...thanks..
Nice video! Very well explained and described exactly the issues I have. Thank you for the information
Glad to find you! Thanks for your help! 😊
This exercise is really tough but I can feel the muscles been activated immediately, I have been suffering with hip pains since I started doing yoga, not sure whether I have caused myself an injury or just weak hip muscles that need to be strengthened. Will try this exercise for a few weeks and report back my results.😊❤️
I love your videos! Great instruction..easy to follow. Thank you!!
This is amazing. I sit all day @ work. Haven't done any of the stretches yet I just sat with my legs hip with apart. My pain was so bad I could barely walk every step was agonizing but today just sitting the proper way made a huge difference. Thank you so much. Shots didn't work PT didn't work but just correcting the way I sat down .... who knew.
Can't wait to try this. I wake up in so much pain most mornings. Thank you!
All the physical therapy I have had on my hip and knee, your exercise make the most sense thank you so much I will continue these exercise on a regular basis please keep these exercise coming.
Fabulous information... presented in a way to understand easily. Thank you!
Thanks Doc I'll try doing it
Thank you so much for this. So much of it makes perfect sense. I'll be sure to follow this advice.
Thanks for posting this video. This is so helpful for many with the same problems.
Wow this talk of my problem, i have been experiencing it for more than a year
I’m so glad I saw this before I go to therapy. THANK U SO MUCH!
Excellent video. Those explanations made so much sense. Thank you for remedy exercises and passive actions as well.
Thanks for info. Suffering from hip pain. I will definitely do these.
Great video with detailed descriptions of exercises. 👍
Thank you for the advice.
Thank you Mr.Physio🙏
I just went through 6 weeks of gluteus Maximus strain (bursitis) so your advice I am listening to. It was extremely painful. It was caused by over working my leg (recent CIDP diagnosis and recovery a bit too quick - muscles weren’t fully recovered).
Great Wake Up Call. Thank you.
Excellent video! Thank you
Exactly the advice I needed today.
Happy to put your wisdom to use! Thank you!
Excellent advice. Great teaching.
I came across this randomly I don't even remember clicking on it. I'm impressed enough to subscribe.
me too ...same!!!!
Me as well..😀
Lol me too thank you this video was a blessing 🙌 🙏 💕
That was concise and to the point thank you!
Very informative! I have a tilted pelvis and trying to fix things myself. Definitely a side sleeper. Thank you
wonderful informative video! no BS, just info and advice. Love it. Thank you.
Very helpful thanks for the video
Thank you so much, I was worried sick that my hip was suffering from osteoporosis, so painful, I had no idea it was bad posture. Such a relief
Randomly I just came through this video. I tried these exercises once and it really start working. I am having pain on the corner of my left leg for last three months and facing problem while walking. Searching for the right exercises. And I find it really works. Thanking you so much from the bottom of my❤️. I ll continue doing these exercises.
Thank you. Your video explained exactly what I am experiencing and why. I will do the exercises you suggested.
I am so glad I found your video. I have been experiencing this very problem for decades and now hope I can change some of my habits and begin some of the exercises. I did subscribe, thanks.
How did you know? I am going through this right now! I will try your exercises! Thank you! ⭐🙌⭐
Very helpful. Thanks. Rimaa
Thank you Jason. Useful video.
Thanks so much for clear explanation...very helpful
Thank you for caring and advises. God bless you.
Love seeing videos of people all around the world trying to help each other🙏
Thanks for this informative video👍🏻
Excellent advice - I have had problems for months will definitely try these - thank you
Thanks doc.
Very informative information.
Fantastic video just what I needed thanks 😊
thanks, very clear and helpful
Great information! I have very painful hip and lumbar back weakness and pain along with sciatica.
A beautiful video. Thank you for sharing with us.
Very helpful information, thank you
This exercise exactly what I need I am senior and having this pain since I was
still working it’s big help to do this routine everyday thank you
This is exactly the pains.. I am having all over my right legs..thank you for the video..pls do more video
Loved your video & thank you.
GOD BLESS!
Fantastic information & video, thanks!
Wow very informative thank you .. I had a hip replacement and I’m still using a walker now for sadly to say going on 4 yrs I limp at times I walk okay when I’m home to run errands I don’t feel safe without my walker. I’m going to try all of your procedures thank you for sharing.. if u can share anything with me would be of great help thanks
Good and helpful for me. Thank you Mr Physio.
Thank you so much... Im suffering from this problem since 1yr... Tysm fr the video
This guy!🙌 He explains so beautifully💯😇
Very clear instructions with tips and how not to do things. Also great info on the causes so we're not undoing the good work. Thank you so much for sharing your skills, especially for those of us on NHS waiting lists that can't afford private treatment ❤
Thank you for your advice. Valerie
Thank you. This totally nailed the issue with my hips and I have been searching. Many thanks!
This is the best video I've seen!!
Simple explaination
Great solutions
Thank you
Thanks for the exercise information.
Good clip..thank you.!!
THANK YOU , THANK YOU!! This is an excellent explanation of some causes of hip pain.
Excellent knowledge shared. A very knowledgeable doctor
Thank you. This was helpful. I will surely try these.
Great information, thank you. This could explain my lower back pain upon waking. It started a few months ago.
Great ideas, I’ve got a ton of those problems. Thanks.
Great! Good guidances. Thanks!
Wow! VERY helpful video! Thank you.
Outstanding advise. Thank you!
Excellent advice, thank you
WOW!!, that really helped, thanks a bunch.. will search for your video!!👍🏼
THANK YOU THIS HELPED ME SO MUCH♥️
So grateful I watched this.
Thank you for this info!! I will try these right away!!!
I needed to see this video....thank you for this I will be doing this.
thank to have this information from you.
👍 have been experiencing hip pain. Will take note of my posture thru the day. 🙏🏻❤️
Simple and wonderful with clear cut!
This was so helpful thank you.
Great video. Thanks!
GREAT CLASS WITH GREAT TEACHING. THANKYOU
Thank you it was an instant pain went away for me I really am thankful
Very helpful! Thank you
Thank you 😊 this video is a blessing 🙌 🙏 💖 ❤ his been in pain for a full year now
Thank you . This makes sense! It seems logical and a great explanation. Will give this a go.
I needed this. I am having problems with everything you discussed. Thank you.
Thoroughly explained! Thx
Thanx for your advice & video!
Fantastic!!!
MUCH appreciated and Thank YOU.
thank you so much sensei. I'm now experiencing the exact hip problem
Excellent information Thankyou.