In today’s video, I wanted to go through the top 3 hip pain massage exercises.
Top 3 Hip Pain Massage Exercises
CLICK HERE to watch the YouTube video.
I’ll get Andrea to demonstrate.
#1 – Foam Rolling Out the Gluteus Medius
The gluteus medius is a muscle in the hip area that oftentimes build tension and tightness especially if you have hip pain or poor stability in the hip. A lot of times, it is ignored and not addressed when it comes to stretching and massaging things out. The foam roller is an excellent tool that you can use in order to self-massage that area.
Foam Rolling Out the Gluteus Medius
You will sit on the foam roller at 45 degrees on the right side. You will roll the foam roller from just above the sit bones down to above the pelvis area and then you will come back. So you will roll up through the muscle up to the top of the pelvis that targets the gluteus medius. You will do 5 repetitions each way so a total of 10 smooth controlled movement. You should feel sensitivity as you are massaging through that tight muscle.
#2 – Foam Rolling Out the Piriformis
She will bring the right leg across that opens up the pelvis area and then she can move around in the sit bone in order to target piriformis. Piriformis is a deep muscle in the hip that oftentimes gets tight leading to hip pain.
Foam Rolling Out the Piriformis
Start off with less than 10 repetitions. For instance, do 3 repetitions each way especially if it is really sensitive because we need to have a balance. If you overdo it or over self-massage, we can irritate the muscle. You can progress to 5 repetitions each way for a total of 10 repetitions.
#3 – Foam Rolling Out the Adductor
Foam Rolling Out the Adductor
We are working on the inner thigh. You have to see that the lower leg is in line with the foam roller. You will roll the foam roller towards your body; you will stop and roll back out. The key thing is smooth controlled movement. You should have a light sensitivity feeling and not in screaming pain.
If you don’t have a foam roller, you can utilize a ball like a medicine ball, soccer ball or basketball to go through the movements. Work through all those three sides and do those three exercises in order to overcome your hip pain. These are simple massage exercises that you can do at home.
If you want to overcome or prevent back and lower body injuries, then check out the Gluteus Medius Exercises program here:
Rick Kaselj, MS