Hip Stretch & Mobility Class

This class is for you if have:

• Hip pain

• Trochanteric bursitis

• Lower back pain

• Knee pain - on the side of your knee or at the front of your knee

If you experience hip pain, suffer from hip bursitis or feel "flicking" or "clicking in your hip then you may benefit from these exercises.

Due to the many muscles that join from the hip to the knee including the quadriceps muscle and ITB, these stretches also help to treat longstanding knee problems especially if you experience discomfort in the outer side of your knee or in the front of your knee.

This class includes the following exercises:

1. Butterfly Stretch

1. Sit with your feet touching each other & your knees splayed out

2. Stick your chest forward and arch your back

3. Lean forward until you feel a stretch along the outer part of your hips

Repeat 4 x 20 seconds each side

2. Adductor Stretch

1. Sit with your right leg outstretched

2. Arch your back and stick your chest forward

3. Lean forward toward the floor, maintaining your back arch. This should give you a stretch along your right inner thigh

Repeat 4 x 20 seconds each side

3. Prone Quad Stretch

1. Wrap a yoga strap around your left ankle

2. Lay on your stomach

3. Using the yoga strap, pull your left ankle toward your buttock. This should give you a stretch in the front of your left thigh.

4. If you don't have a yoga strap, you can hold your foot as I am, in the smaller picture but this will require you to have more pre-existing flexibility

Repeat 4 x 20 seconds each side

4. ITB Pretzel Stretch

1. Lay on your right side

2. Pull your left heel toward your buttock

3. Cross your right foot over your left knee and gentle pull the left knee toward the floor

4. This should give you a stretch along your other thigh

Repeat 4 x 20 seconds each side

5. Piriformis Stretch

1. Lay on your back with both knees bent

2. Cross your right foot over your left knee

3. Wrap your hands around your left thigh and pull toward your body

4. This stretch should be felt along your left buttock, hip and / or outer thigh

Repeat 4 x 20 seconds each side

6. Half Knee Hip Flexor Stretch

1. Start in a kneeling position & place your left foot forward

2. Tuck your tail bone under & lean your left knee forward until you feel a stretch in front of your right hip

3. To feel a stronger stretch, tighten your right buttock as you lean forward

Repeat 4 x 20 seconds each side

How often should I do these?

I recommend that you do these exercises 3-5 times per week until you regain some movement and your pain is decreased. THEN, try my hip strength exercise class.

Remember, never ever push into more pain while you're doing these exercises and always go see your doctor or physiotherapist if your back pain is not getting better.

You've finished a Physio Workout!

While most people sit around & complain - YOU, my friend took the initiative to look after your body & your health!

WELL DONE!