Hey, I know that many of you are excited about tomorrow’s Christmas celebration.
However, before you head off and spend time with your loved ones this Christmas Day, make sure to check out the video below.
Enjoy the exercises!
In today’s video, I will go through a 2-minute fix for hip pain when squatting.
CLICK HERE to watch the YouTube video.
I got Donnalee to demonstrate the exercises.
#1 – Foam Roll Out the Quads
Foam Roll Out the Quads
Using a foam roller, roll out the front of the thigh from just below the hip joint to just above the knee joint. With this exercise, we are loosening up the quads and hip flexors.
Perform one set of 5 reps and progress to 10 reps in a smooth, controlled movement with a light to medium intensity.
#2 – 90-90 Hip Flexors Stretch
90-90 Hip Flexors Stretch
Start in a kneeling position then take a big step forward. Tighten the abdominal area and bring your hips forward. We are stretching the front of the thigh and the hips.
Perform one set of 2 reps on each side, holding the end position for 20 seconds in a smooth, controlled movement with light intensity.
#3 – Knees Side to Side
Knees Side to Side
Lie on your back with your knees bent and place your hands on each side. Drop your knees to one side halfway, return to the top position, then drop the knees to the other side. This exercise targets the rotators of the hip.
Perform one set of 5 reps on each side, holding the end position for a second in a smooth, controlled movement with light intensity.
#4 – Glute Bridge
Lie on your back with your knees bent and your hands to your sides. Lift your hips off the ground until your hips, shoulders and knees form a straight line, then tighten up your abdominal area. We are targeting the glutes and hamstrings.
Perform one set of 5 reps, holding the end position for 2 to 3 seconds in a smooth, controlled movement with light to moderate intensity.
Give those four exercises a go to overcome your hip pain from squatting.
Rick Kaselj, MS
If you want to decrease and eliminate your hip and lower back pain, then click here to check out the Gluteus Medius Exercises program.