Thursday, November 7, 2013

Anterior (Front) Hip Pain

Anterior hip pain exercises: (a full write up with explanations later)

Here are some exercises which I would recommend for someone suffering from anterior hip pain related to psoas dysfunction:

Self Psoas release: Prone with a baseball/tennis ball pinning the psoas (or your fist).  Lift your leg up to complete the pin/stretch.



Hip flexor stretch (Hold for 30-60 seconds): Make sure to tuck your pelvis under you, thereby flattening your lower back, to stabilize your spine and provide a base of which to stretch the muscle properly)

Plank 8x20 seconds, progress to 6x30 seconds, progress to 4x45 seconds, progress to 3x60 seconds.  Listen to your body and listen to your physical therapist when to progress your exercises




Elevated bridge dips with a band around the knees. 3sets of 15 repetitions






side lying leg raise: 3 sets of 15 repetitions



side plank with clams: 3 sets of 15 repetitions.



You can perform all three sets of these exercises or you can circuit the exercises (plank-dips-leg raise-clams, plank-dips-leg raise-clam, plank-dips-leg raise-clam)