HIP REHABILITATION

Hip Flexor Foam Roller Mobilization

Lay on the foam roller directly in front of your hip. Controlling the amount of weight you put through the foam roller by using your forearms and legs, roll back and forth. Concentrate on areas that feel tight and restricted, roll each side for 1 to 2 minutes

Glute Foam Roller Mobilization

Sitting on the foam roller with your body biased right, place your right glute on the foam roller. Controlling the amount of weight you put through the foam roller using your left leg and hands on the ground, roll back and forth. Concentrate on areas that are tight. For an added stretch, place your right ankle on your left knee and pull your right knee toward your left shoulder. Roll each side for 1 to 2 minutes

Quad Foam Roller Mobilization

Lay with your right quad on the foam roller and your left leg flexed all the way up. Control the amount of weight you put through the foam roller with your left leg and hands on the ground, roll back and forth on the inside and outside of the thigh. Concentrate on the areas that are tight. For an added stretch, while the roller is on a tight area, alternate between flexing and extending the knee. Roll each side for 1 to 2 minutes.

Glute Stretch

Scoot to the front of your chair, bring your right ankle up onto your left knee. From here bend forward while pressing downward on your right knee. The stretch should be felt in the back of the right hip. Hold for 20 seconds 3 times on each side.

Quad Stretch

While standing nice and tall, grab your right foot and bring your right heel up to your butt, from here squeeze your butt muscles together as tightly as you can. The stretch should be felt in the front of the right thigh. Hold for 20 seconds 3 times on each side.

Bird Dog Exercise

Start on the ground in the tabletop position, with your shoulders above your hands and hips above your knees. From here, keep your core tight, extend your right arm reaching as far forward through your fingertips as possible, simultaneously extend your left leg back, reaching as far back with your heel as possible. Hold for 5 seconds, perform 5 on each side.

Side Planks

Start by laying on your right side, with your left foot tandem in front of the right foot, push down into the ground with your right arm and feet to lift your body off the ground. Hold this position for 10 seconds 5 times on each side. If this is too challenging this exercise can be performed with knees bent. 

Glute Bridge Exercise

Start by laying on your back, knees bent, feet flat on the floor. From here, push down through your heels and lift your hips up toward the ceiling. Really push as hard toward the ceiling as possible, squeeze your butt muscles together at tightly as you can. Hold for 5 seconds, perform 10 reps. If this gets easy you can perform the same movement with one leg at a time. Make sure to keep your hips nice and level when performing a single leg version.