Hip Pain

These exercises for hip pain are designed to impact your symptoms so that you can experience the direct correlation between your (mis)alignment and the symptoms that you’re experiencing.

Please do keep in mind that whilst you should feel the difference after doing these exercises for hip pain, they alone won’t fix the problem. To fix the problem long term, you will need to do a full program of exercises over a period of time.

A full program done consistently over a period of time will address the imbalances in your muscular and nervous systems that are currently present in your body (and which are the root cause of your pain).

So What Is Pain?

Pain is your body’s way of telling you “something is wrong” and is asking for action to make it better.

Common complaints for the hip include:

  • Arthritic hip
  • Degenerative hip
  • Joint pain
  • Groin tightness
  • Burning in hip and into leg
  • Muscle soreness
  • Muscle strains in & around the hip
  • Limping & limited ability to walk, squat or move

The Egoscue Method, in its 30 years of experience, believes that it’s the misalignment of your load bearing joints – your shoulders, hips, knees & ankles – that’s the cause of your hip pain.

The first step in correcting the problem is to do these 2 exercises for hip pain.

Exercises courtesy of The Egoscue Method™

Exercise 1: Standing Quad Stretch

How To Perform This Exercise:

  • Stand on one foot and bend the other leg back and place the top of that foot on the back of a chair or a block
  • The height of the foot dictates the amount of stretch in the quadriceps muscles (thighs)
  • Keep your hips and shoulders square to the wall. Look down and be sure that your knees remain right beside each other
  • The key is to make sure that the down leg/hip is not jetting out to the side
  • You must keep your hips level
  • Now, try to tilt your butt under (you’re aiming to point your belly button towards the ceiling)
  • HOLD
  • If needed, hold onto something for balance

Hold for 1 minute on each side

Exercise 2: Standing Forward Bend

How To Perform This Exercise:

  • Stand with your feet facing straight and place your palms on your low back/upper buttocks area
  • Tilt your pelvis forward to place an exaggerated arch into your low back and pull your elbows and shoulder blades together and HOLD
  • Begin bending forward with your hips initiating the bend (NOT your low back bending over) – KEEP the low back arched as you bend over
  • Tighten your thighs and move the weight into the balls of your feet
  • HOLD

Hold for 1 minute

The Results:

  • What changes do you feel?
  • What else do you notice?

Remember to repeat the weight distribution test to see how the exercises have impacted it.

What Now?

If you have any questions, use the form below to drop me a line and I’ll get back to you with some help:

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