Practice English Speaking&Listening with: 10 Best Hip Stretches for Hip Pain Relief - Ask Doctor Jo

hey everybody it's Doctor Jo and Bear, and today I'm going to show you the top ten

hip stretches. so let's get started.

So usually with general stretches you want to hold the stretch for 30 seconds and do it

three times each side if you're going to do it on both sides. I always recommend

doing it on both sides because usually if you only have an injury on one side,

you're compensating on the other side, so it probably needs some stretching as

well. number one a pelvic tilt. so pelvic tilts can be an exercise and

it can be a stretch. this is a great way just to start loosening up those hip

muscles. so it's maybe not technically a stretch, but I really like to start off

with it. for a supine pelvic tilt, lie down on the ground with your legs

propped up feet flat on the ground and imagine that you're trying to squish

your hand. it goes underneath you. so push down rotate the hips and come back up.

number two. the butterfly stretch. this does a great job of getting those

adductors on the inside the hip or the groin muscles, and when those are tight

they can cause a lot of hip problems. for the butterfly groin stretch, put your

feet together and let your knees drop out to the side.

keep your back straight and lean forward while pushing your elbows down on your

thigh. if you need more of a stretch bring your heels in. number three. the cat

dog stretch. of course this is gonna be one of my favorites because it has the

word dog in it, but it does a really good job. cats too. of course of getting those

hips moving again and stretched out and it feels really good on the lower back

as well. for the cat dog stretch, get on all fours. you're gonna arch your back

like a cat and tuck your chin in, and then drop your back down and pick your

head up.

number four. the glute figure four stretch. so this one's really good for

your glutes. it's good for your piriformis, all those muscles around the

hip. stretching those out is really going to make it feel a lot better. for a glute

figure four stretch, take the leg of the side that you want to stretch and cross

it over the other leg where you're making a figure four then lean forward

and hold the stretch.

number five. a hamstring stretch in long sitting or when your legs are out in

front of you. hamstrings are always important to stretch they're connected

to that pelvis or those the hips, and if you get those stretched out, it's going

to feel a lot better. for a hamstring stretch in long sitting, put both legs

out in front of you. then bring the leg you're not going to

stretch up towards your side. keep your foot pulled up towards you to help lock

out your knee. try and keep that knee straight the whole time. you're going to

go forward at your hips but try not to curl your back, just move at your hips

with your back straight and hold that stretch.

number six. so a hip flexor stretch in the lunge position. if you have some knee

problems make sure you put a pillow underneath the knee that's on the ground

just to protect it a little bit, but this is probably my favorite way to stretch

out the hip flexors. for a hip flexor stretch in the lunge position, the side

that you want to stretch is going to stay down. bring the other leg forward so

you look like you're in a lunge. keep your upper body nice and straight, so not

leaning forward, but keep it up and then lean forward with your hips until you

feel a stretch through there hold that stretch.

number seven. IT bands stretch with a strap. so the IT band is on the outside

of the hip, and a lot of times this one has forgotten to stretch, so people don't

think about stretching this one but when it's tight it can cause a lot of

problems in your hips and your knees so don't forget about this one. for an IT

band stretch in supine with a strap, you can use a belt or a dog leash if you

have one. put it around your foot anywhere that's comfortable. keep your leg

as straight as you can, locking out that knee and then dropping

your leg over to the side until you feel a stretch through here. hold that stretch.

number eight. quad stretch in prone or on your stomach. again using a strap to

stretch this out is the best way if you don't have a strap you can grab it with

your hand, but if you're on your stomach it helps keep your leg in a neutral

position and when you're stretching out your quads you don't want your thigh to

come forward, you want to keep it straight down. for a quad stretch in

prone, lie on your stomach. take a belt or a dog leash. and wrap it

around your ankle then pull it over your shoulder and pull until you feel a

stretch. then hold that stretch..

number nine. a prayer stretch or the child's pose. this is really good to get

some great motion and stretching out your hips. it's really comfortable it

kind of helps relax your whole body and it's a great one to do. for the prayer

stretch, start off sitting on your feet and then you're going to push your arms

straight out in front of you on the ground, holding the stretch.

number ten. a QL stretch or your quadratus lumborum, that's the muscle

kind of in the back here. it's another one that people forget about a lot, but

when you get it stretched out it feels really good and it helps loosen up your

hips. for the quadratus lumborum or ql stretch, take the side you want to

stretch and bring your arm up and over and at the same time take the other arm

down and across. so is this motion, and hold that stretch.

so there you have it. those were your top ten hip stretches. if you'd like to help

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and remember be safe, have fun, and I hope you feel better soon.