Hip pain typically occurs in people over fifty years of age who have had a sedentary job for most of their careers. This pain is often present in front of your pelvis or to the side. You will notice that when walking with a full stride, it is painful and limited. It is also common in athletes who bike, run, and weight train, and who don’t do exercises specifically for their hips. Hip immobility is caused by a lack of full hip joint flexibility and muscles that are too weak or too short and tight.
Standing with your feet about eight to twelve inches apart, look down at your knees and observe if they are directly above your feet. When you are standing, walking, going up stairs or getting up from a chair, watch that your knees are not moving closer together or further apart, but always the same distance apart as your feet.
Use the “Position of Pain and Procedure” chart below and find the position of pain that fits your situation. You’ll perform the corresponding routine (Procedure) in the order provided, following the instructional videos to learn proper form. Please go slowly and do each move carefully for maximum benefit.
You will notice below that there are two Piriformis stretches – the classic stretch as well as a modified version. I recommend that you start with the modified version first as I find this version of the stretch to be very effective. If you don’t find that you are getting much relief from the modified version, move on then to the classic Piriformis stretch.
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System.
|Position of Pain||Procedure|
|Standing/walking||Bridge, Psoas, Upper Quadricep, Hamstring, IT Band, Calf Stretch, Squat, Tennis Ball Routine|
|Sitting/driving||Bridge, Calf Stretch, Psoas, Hamstring, Upper Quadricep, IT Band, Squat|
|Sleeping||Bridge, Calf Stretch, Hamstring, Psoas, Piriformis, IT Band|
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System. Follow the order of the exercises exactly as they appear in the Procedure column.