Hip Pain Relief Exercises (4-Way Hip) - Ask Doctor Jo
Hey everybody, it's Doctor Jo, I got an email from Will, and he was asking me about some hip strengthening exercises, so today I'm gonna show you a really simple 4-way hip exercise with and without a resistive band. So let's get started. Alright, so we're gonna start off with the resistive band first. You want to take that knot and put it on the other side of the door. Make sure the door is closed all the way so it doesn't come back and snap you in the face and with the loop, you're gonna pull the band through and put your foot in.
Now we're gonna do these exercises with both feet because both sides of the legs get a workout when your doing it. The one with the bad gets the moving exercise, and the one you're standing on gets some stability exercising. So first you're just gonna start off with keeping your leg nice and straight.
Keep your toes pointed forward, and you're going to pull across your body. Nice and slow, control the band, don't let the band control you. If that get's easy, you can either step further away to get more resistance, or you can not hold on so you're working on your balance as well. Once you do about 10 -15 of those, then you're gonna turn away from the wall. Keeping that leg straight and kick forward now. Try not to bend your knee, that's not exactly the exercise we're looking for, keep that leg straight and go forward. 10 -15 of those, then you're gonna turn, sometimes you have to get your leg untwisted there.
Still keeping that leg nice and straight, your gonna kick out to the side now. 10 -15 of those, and then the last one. Still leg nice and straight, kick behind you. Keep your upper body straight the whole time, don't swing with your exercises. Just move at your hip.
Try not to bend that leg, keep that leg nice and straight. And remember you want to do both sides to get an exercise workout for both sides. So if you don't want to use the resistive band, or if you don't have one, you can do it without the resistive band. And try not holding on to anything and that will make your legs work harder. Still kicking across. Then you're kicking to the front.
Kicking to the side. And kicking back. Trying to keep the leg straight the whole time, your upper body straight the whole time.
Again, like I said, if you need to hold on to something, definitely start off holding on to something cause you don't want to swing your body when you do it. If you feel like you're off balance or if you feel like you're moving your body more than just at your hip, start off holding on. Keep that good posture, and then work your way maybe to just a finger, and then work your way to nothing. Alright, so there you have it those are your hip strengthening exercises with a 4-way hip with, or without the resistive band.
If you have any questions, please leave them in the comments section, and if you'd like to check out some more videos, please go to AskDoctorJo.com. And remember, be safe, have fun, and I hope you feel better soon.
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