Easy Exercises for Hip Labral Tears. Gentle rebalancing routine.
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- Опубліковано 4 лип 2024
- Have you tried exercise for your hip labral tear pain but haven't seen results? Or maybe you're not sure how an exercise routine for hip labral tear pain should look like?
Well dear hipster, you're in luck because in this video, Maks shares a 30 minute follow along routine that anyone in chronic hip pain can do.
Whether you've been diagnosed with a hip labral tear or any other chronic hip pain condition, try this gentle routine to bring balance back into those hips!
***LINKS***
Free Course - www.maksreznik.com/hip-starte...
Article 1 on Hip Labral Tears - www.maksreznik.com/blog/dont-...
Article 2 on Hip Labral Tears - www.maksreznik.com/blog/hip-l...
***Timestamps***
00:00 Exercises for Hip Labral Tears. Gentle and rebalancing routine.
00:37 Hip Reset
08:15 Shoulder Circles
12:05 L-Position on Wall
19:21 Hip Twist
25:40 Hip Flexor Convo
You're a genius sir.
Thanks Maks.
Wow, the first part that has us with our knees up on.a bench was the first time I felt relief from my femur being jammed incorrectly into my hip. I'm absolutely doing that every day!
It’s amazing how something so simple can be so helpful right?! Glad you enjoyed the exercise.
Haven’t been able to do these types of exercise in months because of my hip pain. I had a cortisone injection last week and felt instant relief. After doing the figure 4 stretch (this gave me the most pain after the stretch previously) I realized that I have been doing it so wrong. These small adjustments are a game changer! I can’t wait to see how this will all help. Thank you SO much!!!!!
You’re very welcome! Glad to hear the exercises are helping you. Good luck!
Thanks for such a great series of videos Maks! I can see I need a lot of improvements to these very basic movements and I'm looking forward to working through them! Thank you!!!
You're very welcome!
Hello Maks, just stumbled on your channel. The beginner stretches look very helpful for labrum tear. Only problem is I also have advanced arthritis in one knee and a trapped saphenous nerve in the other so it is very difficult for me to get down and up from the floor. Do you have any alternate stretches I could do not getting down on the floor? Thank you so much!!!
youre the king man!! Wise like a philosopher! Thank you!
I just changed my knee and foot position while sitting upright as I've watched this video in a coffee shop and I can already feel my inner thigh burning, not to mention the outside of the hip. I think I just figured something out here! I subbed.
Haha thanks man...glad to hear you're making some breakthroughs over there!
I’m in a Cam Boot so will be modifying. Also, I have scoliosis with rotated hips. The hip with the worst tear hikes up and rotates anteriorly. Very hard to correct. Thank you for the videos.
Oh my goodness I was doing that with you against the door my legs up and my left hamstring is hurting so bad but I’m still doing it lol
Take a hot bath then get right into sweat pants first. Game changer🏁💪
so interesting about shoulders i do arm circles when i walk , people think i m werid, but it aligns my upper back. What is your cal on uphill walking for labrum does this activate glute and thus help? or does it hurt it / I cant run obviously.
L position on the wall is causing my quads to shake/quiver. Last week the shaking wasn’t happening. Very unnerving. Also, lower back pain bilaterally is much worse in the last 3 weeks.
Don't do it. Just do the first one with the legs on the table. THAT is The One that will Open Up the thoracic and lumbar and relax and begin to re align the hips.
That, is "the skeleton key" pun intended. Just do that one AM/NOON/PM for a month and keep notes on your progress.
Re L position wall exercise - the quads need to stay squeezed for 4-5 minutes? thanks
I've been dealing with some degree of hip pain for several years and was diagnosed in 2017 with a labral tear in with an associated paralabral cyst. I regularly lift weights, so I figured my hips were pretty strong. I found that these exercises were very helpful since they are not really your typical exercises. Plus I never really thought about how an unbalanced pelvic plays into the hip pain. Thank you for these.
I do have a question:
Would it be beneficial to do this routine every day, in addition to the exercises from your Hip Starter course (this routine daily, plus the Hip Starter exercises 2-3x week)? Or should I focus on just this routine first? Or just the Hip Starter first?
Hey Anthony, good question. If you found this workout so helpful, then I’d recommend sticking with it for a week or two. You can learn a lot from these exercises if you dedicate some time to the routine. Then I’d go to the hip starter course and try the exercises there. The key is finding what works for you and trying to do something everyday. Good luck!
Can hip labral tears repair on their own?
I have a question. I have a labrum tear, why we have to do all this phisical therapy if that wont fix the tear. I think is a waste of time of assurance to dont send you surgery right awat. Can you please explain? I dont know what to exoect from my phisical therapy 😢
on the hip twist, should my pelvis be perpendicular to the floor? thanks! i am digging your channel, new here. Thank you!!
Pumped to have you on board! You want your hip and pelvis moving away from each other. So a better way to think about is to imagine the pelvis moving toward the ground while the hip is moving away from the ground.
Thank you 😂
I really felt my shins burn by just flexing my ankles with legs against the wall exercises. I know I struggle with ankle mobility, so do you feel this is a sign of weakness in my shins? It was hard to concentrate on activating my quads, because my shin and ankles were on fire a bit. Thank you for the content!
It could be! As long as you're in the correct position, your body will respond in the areas that need the most work. Check out my most recent follow along video . The third exercise is the ankle rotation exercise. If that one feels incredibly difficult and the shins light up in a similar way, I'd recommend integrating it into your workouts. Good luck!
@@MaksReznik thank you!
do you offer video appointments for labrum tears
Hey! I have a waiting list for 1-on-1 sessions that you can join here: www.maksreznik.com/online-package
Laying with my feet up against the wall, I felt like i was going to have a spasm in my left hamstring/behind my knee! Scary - could only be like that for 30 seconds. 😢
Day two a little better ..
How often am I to do these exercises? Daily?
You certainly can do them daily! They have a low level of intensity so you can do them as often as you'd like.
@@MaksReznik excellent! Thanks again!
Can a hip labra’s repair on its own ?
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