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.
YouTube to watch the YouTube video.
I got Donnalee to demonstrate the exercises.
#1 – Foam Roll Out the Quads
Foam Roll Out the Quads
Bend one knee, placing your shin on the floor. Put the foam roller under the other thigh and lengthen your leg out behind you. Support yourself with your hands in front of you. Using a full 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 a little bit of the hip flexors.
Perform one set of 5 reps and progress to 10 reps in a smooth, controlled movement with a light to medium intensity.
You want to feel like you are massaging that quad, and the foam roller is helping to loosen up that quad.
#2 – 90-90 Hip Flexors Stretch
90-90 Hip Flexors Stretch
Start in a kneeling position then take a big step forward. Come into a lunge and keep your upper body upright. 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.
We are looking to stretch out the hip flexors and have that stretch continue into the quads.
#3 – Knees Side to Side
Knees Side to Side
Lie on your back with your knees bent and place your hands on each side. Keep your upper body relaxed. 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.
If you are not feeling much in this exercise, intensify the stretch by separating the feet more and bringing your knees side to side.
Perform one set of 5 reps on each side, holding the end position for a second in a smooth, controlled movement with light intensity.
We are stretching out the rotators of the hip.
#4 – Glute Bridge
Lie on your back with your knees bent and your hands to your sides. Relax your upper body. Tighten your abdominal area and lift your hips off the ground until your hips, shoulders and knees form a straight line. Hold this position for a few seconds and then come down. 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.
By having strong glutes, that will help you with hip pain, especially if you have hip pain from squatting.
Give those four exercises a go to overcome your hip pain from squatting.
Make sure to swing by ExercisesForInjuries.com. There is a good chance that I have a video, an interview or a blog post on your injury or pain. Enter in your injury or pain into the search bar on the top right of the screen. There is a good chance that I have something for you that will help you.
Second, if you are watching this on YouTube, head up above and hit “Subscribe”. Every couple of days you will receive a video like this, a guest video from one of my friends in the fitness world, or you will get an interview that I have done with one of my friends in the fitness world.
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Rick Kaselj, MS
If you want to decrease and eliminate your hip and lower back pain, then click here to check out the Best Gluteus Medius Exercises program!