00:00if you have pain on the outside part of
00:02your hip and would love to put a stop to
00:05that pain you're in the right place in
00:07this video I'm going to show you some of
00:09the best stretching and strengthening
00:10exercises to alleviate that pain in that
00:13area now in most cases pain in this area
00:16is caused by a condition known as hip
00:18bursitis a bursa is a fluid-filled Sac
00:22that decreases friction and increases
00:24lubrication in an area where there's a
00:27lot of muscles and tendons interacting
00:29close with each other so your hip and
00:31your shoulder are probably two of the
00:33most common places to develop this
00:34condition when we throw the suffix itis
00:37on the end of the word it simply means
00:39an inflammation of the Bursa in your hip
00:42now the pressure on your Bursa causing
00:44this inflammation is most often the
00:47result of tightness and weakness in your
00:49hip therefore the best way to train it
00:51is to do the right stretches to relieve
00:54the tightness and the right
00:55strengthening exercises to improve
00:57function and increase strength thereby
01:00he'll helping your hip to feel better
01:01that's exactly what I want to share with
01:03you in this video today we're going to
01:05start with four great stretches for your
01:07hip follow that up with four great
01:08strengthening exercises for your hip and
01:11hopefully by the end of this video you
01:13start to feel a lot better that said
01:15let's get into it right now
01:17stretch number one is going to be a
01:19supine lateral hip stretch to perform
01:22this stretch you will need something to
01:24help you out I recommend a belt or a
01:27towel or a sheet a rope a dog leash all
01:30of those work really great I have this
01:32stretch out strap that I'm going to be
01:34using this is kind of nice just because
01:36it's this webbing that has some handles
01:37sewn into it if you're interested in
01:40this there's a link in the description
01:41down below you can pick one up for
01:43yourself but again any of those other
01:45things that I mentioned will work just
01:46fine with this stretch what I want you
01:49to do is uh sit up first and then take
01:52your belt towel sheet whatever and put
01:54it right around the end of your foot on
01:57the side that's painful so it's around
01:58my left foot I'm going to stretch my
02:00left hip out with this stretch go ahead
02:02and lay down on your back now what
02:04you're going to do is bring your foot up
02:07as high as you can comfortably and what
02:09you'll notice here is you're going to
02:10get a really good stretch right here in
02:12the back right in the hamstring but we
02:14can do one better to Target the outside
02:16part of that that hip what I'm going to
02:19do now right now my left foot is coming
02:21straight up to my left shoulder I'm now
02:23going to take my left foot and I'm going
02:25to pull it over here towards my right
02:27side so I'm pulling my left foot away
02:29from you away from the camera over here
02:32to the wall on the right side and what
02:35you'll feel with that is just a really
02:36great stretch all the way to the back
02:39part of kind of this outside hamstring
02:41right up into that bone where that
02:43bursitis sits and so what I would
02:46encourage you to do is hold that for
02:47about 20 seconds come out of it and then
02:50we're going to repeat that one three
02:52times the next stretch is going to be a
02:55figure four stretch or a piriformis
02:58stretch this is what it looks like
02:59laying on your back I'm still going to
03:01stretch my left side out so cross your
03:04left leg over your right knee now in
03:06this position I'm going to take my hands
03:08I'm going to dive kind of right down
03:10here in the figure four right in the
03:12hole created by my legs and grab around
03:14the back of my right knee now in that
03:17position what I can do is pull that
03:19right knee right up into my chest until
03:22I get a good deep stretch right here in
03:25the left hip kind of deep in the left
03:27hip that piriformis muscle is one of
03:29your deep hip rotators sits underneath
03:32your glute Max Muscle that's where you
03:34should be feeling it so again just kind
03:36of a stretch right deep in the hip same
03:39parameters on this one you're going to
03:40hold that for 20 seconds and you're
03:42going to repeat that one three times the
03:44next stretch this is actually one of my
03:46favorite for the IT band which is a
03:48large structure laterally sits on the
03:51outside part of your quad outside part
03:52of your thigh but also super great with
03:55this hip bursitis condition what you're
03:57going to do is lay on your side opposite
04:00your pain and so I'm going to lay on my
04:02left side and if my pain were in my
04:04right hip this would be the setup for
04:07that so your painful hip should be up
04:09now in this position I'm going to take
04:11my right hand bend my right knee and
04:13grab my right ankle and with this you're
04:16going to get a good stretch to your quad
04:18you're going to fill that right here in
04:19this muscle right here but what we can
04:22do is actually sneak that to kind of the
04:24top lateral part of the hip if I use my
04:26left foot and hook my knee so here's my
04:29left foot it's going to go to the
04:30outside of my right knee now use my left
04:33heel to push my knee down towards the
04:36table so you're in this kind of quad
04:38stretch position but then you're going
04:40to use the other leg to pull the knee
04:42down towards the floor what that does is
04:45introduces this adduction so now my knee
04:47is caving in and you're going to get a
04:49really good stretch on the outside part
04:51of your hip so again same parameters
04:54apply on that one hold for 20 seconds
04:56and repeat that one three times the last
04:59stretch stretch number four that I like
05:00to give people is going to be for the
05:03hip flexors and so what I want you to do
05:05is kneel down and then with your painful
05:08side so in this example we'll say it's
05:10the right side I'm going to get in this
05:12lunge position on my left foot now in
05:16this position I want to stay up nice and
05:17Tall don't round forward stay up nice
05:20and tall and then scoot your hips
05:22forward pull your hips forward to put
05:24more weight onto that front foot and
05:27what you want to do is go until we just
05:28get a really good stretch right here
05:30through the front part of the hip right
05:32through the hip flexors the other thing
05:34that you can do is actually contract
05:36this glute on the right side so if you
05:38contract that glute that's going to keep
05:40your hips in a better position to
05:42actually stretch out that that iliopsoas
05:45muscle or that hip flexor muscle so Flex
05:47the glue Lean Forward take it to where
05:49it's a comfortable position you feel a
05:51good stretch right here through the
05:53front of your hip you're going to hold
05:54it 20 seconds and you're going to repeat
05:55that one three times
05:57now if you've been following along doing
05:59the stretches so far your hips should be
06:02feeling pretty good we've got them
06:03stretched out we've got them loosened up
06:05if that's the case hey do me a favor hit
06:07the Thumbs Up Button leave me a comment
06:09down below let me know how you're
06:10feeling I love to hear from you guys but
06:12what we need to do now is follow that up
06:14with some strengthening exercises so
06:17that the pain doesn't come back strong
06:19hips are healthy hips these are the
06:21exercises that we're going to use to get
06:23to that point so let's see exercise
06:25number one is going to be for your glute
06:27muscles so your hip extensors in the
06:29back this is going to be a glute Bridge
06:31laying on your back with your knees bent
06:33I want you to contract your glutes so
06:36squeeze your butt that's the first step
06:37in this position hold that contraction
06:40and use that to lift your hips up
06:42towards the ceiling we're going to hold
06:44that for about a three second count and
06:46then slowly return right back down to
06:48the starting position if you feel like
06:49you can do a little bit more you can
06:51hold up in this position for a little
06:53bit longer is a great way to progress
06:55this I also like to add marches so
06:57squeeze use your butt lift your hips
06:59hold that position as now we're going to
07:01alternate marching left right left right
07:03and then return back down to the
07:06starting position on this one three sets
07:08of about 15 to 20 reps is a great number
07:11to shoot for the next exercise is going
07:14to be some clam shells this is going to
07:16work your deep hip rotators you're going
07:18to lay on your side with your affected
07:20hip up so if my right hip were painful
07:22I'm laying on my left side right now
07:25let's see knees are bent and my feet are
07:27together your feet Stay Together
07:29throughout this exercise what you can do
07:31now is just again engage those deep hip
07:33rotators to pull my right knee up
07:36towards the ceiling up till I can't pull
07:38it up anymore should feel a good deep
07:40contraction here in the right hip hold
07:42one two three then slowly return right
07:44back down to that starting position up
07:46and hold one two three really good
07:48contraction right here in the back side
07:50of the hip this is weak on a lot of
07:52people so it's not uncommon to really
07:54feel that contraction and then return
07:56back down same numbers apply here 15 to
07:5920 reps repeated three times our next
08:01exercise is going to be for the lateral
08:03hip or the hip abductors I'm going to
08:06stay in this position but now I'm just
08:07going to straighten my right leg out now
08:10in this position I want to keep my leg
08:12nice and straight keep my toe down and
08:15pull my heel up towards the ceiling and
08:18back behind me slightly and then return
08:20right back down to that starting
08:22position so pulling the heel up and back
08:24you're going to feel that right here on
08:26the lateral part of your hip more
08:28towards the back the common mistake that
08:30I see on this is people will let their
08:32Hip Roll backwards and they'll lead with
08:34their toe they turn that into a hip
08:35flexor exercise so keep that whole
08:37system closed down keep your hips
08:39stacked pull the heel back behind you
08:41and then when the same parameters apply
08:43on this let's try to repeat that one 15
08:45to 20 times and then do that for three
08:48sets now on this one if that feels okay
08:50I always like to keep things even I have
08:52patients roll over onto the other side
08:54and repeat those same sets and Reps on
08:56the other side as well
08:58now for this last exercise we're going
09:01to progress things up off of the floor
09:02we're going to stand we're going to make
09:04things a little more functional it's
09:05crucial that you do that these are going
09:07to be some side squats what we're going
09:10to do so start with your feet relatively
09:12close together you're going to take a
09:14step to one side and make sure the step
09:16is big enough that you're a little bit
09:18wider than shoulder width with your feet
09:20in that position we're going to drop
09:22down into a squat just as low as you can
09:24go as low as your strength and range of
09:26motion will allow you to go and then
09:28pull yourself up out of it it's not just
09:31straight up though it's up and over to
09:33the side that you took the step and now
09:35we're ready for our next rep so we're
09:37going to step laterally drop down into a
09:39squat pull ourselves up and to the side
09:41and then repeat that with just as much
09:44room as you have and then obviously
09:46we're going to go back and repeat this
09:48the other direction as well a squat is
09:51one of the best exercises that you can
09:53do functionally we're always getting up
09:55and down and from seated to standing and
09:58things like that and so it's very
09:59important that we train those muscles we
10:01when we kick on the lateral motion
10:04that's going to add those abductor and
10:06adductor motions and so the the lateral
10:08muscles in the inside muscles are going
10:10to be trained a little more as you do
10:12them from side to side what I recommend
10:14is about 10 reps to the right and 10
10:17reps to the left and you can repeat that
10:19three times now if you don't have enough
10:21room to take multiple steps in either
10:23direction what you can do is one rep
10:26over here to the right and then one rep
10:28over here to the left repeat that 10
10:30times each Direction and then we're
10:32going to do three sets of that motion
10:34now if you like this video if you'd like
10:36to see more from tone and Titan click
10:38the circle right here to subscribe to my
10:40channel I'd love to see you back for
10:41future videos for some reason YouTube
10:43thinks you might like this one from tone
10:44and Titan check that out see if
10:46YouTube's right until then I hope these
10:48helped I hope you feel better we'll see
10:50you again soon right here on tone and