Fix This Muscle To Stop Hip Pain
- chelsie462
- 7 days ago
- 5 min read
This article is a transcribed, edited summary of a video Bob and Brad recorded in June of 2024. For the original video, go to: https://youtu.be/z2fMLGq8vh0
Mike: Do you have stiff hips but not a lot of time to stretch?
Brad: Well then, you're in luck. Today we're going to show you some hip stretches that really do the trick. I do them every day. They work well and I think they'll work well for you as well. That's a lot of wells.
Mike: It is.
Brad: It's a deep subject. Let's go on. Well, wait, Mike.
Mike: What?
Brad: Do you feel strong like bull today?
Mike: I do. We are matching twinsies.
Brad: Look at that. Okay.
Mike: So, what you need for this routine is a step or staircase of sorts. Rails is a good option as well. So you can hold on for balance. I actually do these outside my house, and Brad does this as well. What you're going to do is take one leg and put it up on a step. Let your balance and mobility be your guide for what step. You can start on the first step, second step, the third step's a bit of a reach, but you can try if you want. I like the second step. What you're going to do is stand up straight and tall and then simply lean forward. I'm actually getting a hip flexor stretch on my back leg here, which is the front hip muscle. And on the front leg, you're actually going into hip flexion, so you're getting both hips stretched at the same time. Brad, do you want to elaborate on this more?
Brad: Yeah, I'm going to do it on a stool, and I do this at home. Actually, I use a tall one like this, but that's your preference. Whatever works better. If you're starting out, start with a shorter one. Make sure you have something for balance, the wall, or a cupboard. I'm going to use a Booyah Stik, and here we go. I like to do this one, and I'll bring it forward. I'll go into maximum hip flexion as long as there's no sharp pain. A little stretch is good, but there should be no sharp pain. Just go as far as tolerated.
Brad: Are we going to go right into the noodling?
Mike: Yeah, so if you want, once you're up there, I'll go on this step so you can see. You can work on bringing your front hip either out more or in more. Depending upon your hip anatomy, you may feel more of a stretch one way. And you could just kind of noodle around in this position. Again, it's good to try to keep as upright as possible. Don't bend forward, you're not going to feel as much stretch on the back hip.
Brad: That's right. Now this noodling concept is something that we cannot take credit for. It actually is from Kelly Starrett, and he's an expert in stretching and strengthening, et cetera. But I really like to noodle. I push with my hand, and I'll go this way, and it just feels great.
Brad: It wakes me up, my hips feel great, and it also does a really nice knee flexion stretch at the same time, just a bonus. I feel the great stretch back here. It's a complete, comprehensive hip stretch along with a knee bonus.
Mike: Now this part is not necessary, but sometimes I like to go sideways because it's going to stretch different muscles in your hip and groin. Again, I can hold on to the handle if I want. I just did the first step for this one, but it gets a little bit different stretch, and it feels good.
Brad: Yeah, you actually get a little bit of the groin in there. They have adductors of the hip, which is a nice stretch that avoided actually. Not avoided, but neglected is the term. Yeah, boy.
Mike: So it's good to sit here for a minute or two. Make sure to do both sides because you want to limber up both ways, and that should get your hips moving in the morning or afternoon, or evening.
Brad: That's right. So make sure you give this a try. Start out gently and progress as you want, but you can get it done in 60 seconds quite easily after you do it a little bit. Let's go on. What do we have for, you know, something else for these people to watch?
Mike: So if you're actually experiencing hip pain, check out our video "STOP HIP Pain; Best 5 Stretches For Over 55." Those are more specific exercises in that video.
Brad: Yep, there you go. Alright, have fun, be careful, and carry on.
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