Hip Pain RELIEF! Stretches And Exercises For Lateral Hip Pain

Tone and Tighten2023-03-30

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💫 Short Summary

The video provides a comprehensive guide on stretches and exercises to alleviate hip pain caused by hip bursitis. It emphasizes the importance of stretching, strengthening, and proper technique to improve flexibility, reduce discomfort, and prevent pain recurrence. Specific exercises targeting the glutes and hips, such as hip lifts and lateral hip exercises, are demonstrated. Squats are highlighted as a beneficial exercise for functional movement. Viewers are encouraged to subscribe for more content.

✨ Highlights

📊 Transcript

✦

Exercises to Alleviate Hip Bursitis Pain.

00:00

Tightness and weakness in the hip are common causes of hip bursitis.

A supine lateral hip stretch using a belt or towel targets the painful area.

The figure four stretch or piriformis stretch helps improve flexibility and reduce discomfort.

Emphasis on holding stretches for about 20 seconds and repeating for optimal results.

✦

Stretches for hip flexors and hip bursitis.

04:59

The segment covers positions and techniques for effective stretching targeting the piriformis muscle, IT band, and hip flexors.

Emphasis is placed on proper form and duration for optimal results.

Combining stretching with strengthening exercises is recommended to maintain healthy hips and prevent pain recurrence.

✦

Exercises to Strengthen Glutes and Hips

06:32

Demonstrates hip lifts, clam shells, and lateral hip exercises to target specific muscles and improve stability, strength, and range of motion.

Recommended to perform 15-20 reps of each exercise, repeated three times for optimal results.

Progressions include adding marches, maintaining proper form, and transitioning to standing side squats for functional movement.

Consistency and proper technique are key for effective strengthening of the glutes and hips.

✦

Benefits of Squats for Functional Movement and Muscle Training.

09:51

Squats work muscles essential for getting up and down and are highly beneficial for functional movement.

Lateral squats specifically target abductor and adductor muscles, improving lateral motion.

Recommended to do 10 reps each side for three sets, or alternate sides if space is limited.

The video promotes subscribing for more content and mentions other recommended videos.

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

10:52Titan

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