4 Exercises to Fix Your Hip Shift [Stabilize Your Hips!]
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- čas přidán 15. 06. 2024
- Want to know how to get stable, pain-free hips? If your hips shift to the side when you squat or climb stairs, this routine will get you to well-balanced, stable hips.
Hip shift (aka hip joint instability) means that you may have a structural imbalance from bone, tissue, or muscle imbalances. If you notice one side of your hip dropping while on one leg, that’s usually a positive Trendelenburg sign. It typically indicates weakness in your hip abductor muscles.
It's pretty normal when we spend much of our day sitting, and the hip muscles go to sleep. But letting it go too far means that you may be looking at a hip replacement as you get older. The best thing you can do is make sure that the muscles are strong and stable to eliminate that risk factor in hip instability. You'll also get more comfortable with single-leg movements.
For the first exercise, you'll need a massage ball. You can also use a baseball or lacrosse ball. Make sure to breathe into the exercise to relax your muscles.
The second exercise has a lot of cues for proper technique. Take it slow at first to ensure you're getting them all and integrating all the contractions.
For the third and fourth exercises in this sequence, you'll want a convenient wall to lean against and use for stability. These two exercises teach your body the correct way to move and activate your hip muscles so that, with practice, it becomes muscle memory, and you're always doing the movements correctly in everyday life and sports.
If you found this helpful, tap the like, subscribe, and notify buttons. Then, you'll be the first to know about new routines that can help keep you moving freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
00:22 - Hip Shift or Hip Joint Instability
00:52 - Hip Instability Study
01:44 - Exercise 1 - ASMR: QL & Erector Spinae
04:54 - Exercise 2 - Standing Glute Contraction
08:30 - Exercise 3 - Lateral Hip Hinge
11:23 - Exercise 4 - PM Clamshell
14:04 - Routine Summary
14:40 - Next Steps
Resources and Linked Mentioned
How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening): • How to Wake Up Your DE...
Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain: • Weak GLUTEUS Medius? 4...
Central Femoral Head Chondromalacia Is Associated with a Diagnosis of Hip Instability: www.ncbi.nlm.nih.gov/pmc/arti...
Hip Pain Solution: www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
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Video highlights:
00:22 - Hip Shift or Hip Joint Instability
00:52 - Hip Instability Study
01:44 - Exercise 1 - ASMR: QL & Erector Spinae
04:54 - Exercise 2 - Standing Glute Contraction
08:30 - Exercise 3 - Lateral Hip Hinge
11:23 - Exercise 4 - PM Clamshell
14:04 - Routine Summary
14:40 - Next Steps
Awesome!!! Been following you prior and post THR 8 wks ago. Thank you!!
Awesome - thank you! But jeez, that clamshell is tough to crack, even one rep.
I had a total hip replacement 5 weeks ago. Finding your videos has been a godsend. I am doing my recommended physio exercises twice a day religiously, but your videos and explanations I find to be even more beneficial than my physio exercises. Thank you most sincerely for your help and advice.
Happy to help!
Thanks for stopping by, trying out the exercises, and for commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you for sharing this and your excellent explanation. I have bilateral hip replacements, am fairly young (50s), and was formerly active. This is helping me with nagging symptoms I’ve had for the last year following my latest surgery. One of my hips is a little unstable due to excessive cup anteversion and we’re in the wait and see if it dislocates again before doing a revision. I’ve been given so many things to avoid and makes you feel a bit boxed in. These exercises certainly find the weak spots and make my hip feel stronger and supported when I do them. Thank you again for taking the time to make such content…it really helps those of us with “high maintenance” bodies.
Hi and thanks for sharing your story!
We realy appeciate you stopping by to watch, try, and comment.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Right on! Another superb gift of relief for my hips, lumbar and most of all, my hope.
Thank you.
You are welcome!
Thanks for the kind words :)
Thank you for always sharing your knowledge
My pleasure :)
Great explanation and awesome set of very helpful exercises! Thank you!
You are welcome!
My hips and lower back feel so much better after one short session of this video. Thank u
Wonderful!
Great routine. Love the new standing hip exercises. Thanks ☺️
You're so welcome!
Excellent exercises, thank you!
You're welcome!
This and your other videos seem to provide very practical and easy enough to do exercises. Also explained in easy to understand way.
Wow...that is exaclty what we are going for.
So happy that it reached you in that way.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I've been recovering from severe injuries for over 17 years. I've done all types of therapies and programs, including the Precision Movement Spine Control program (which is excellent). This sequence of exercises has helped me the most with my specific situation. My legs, feet, and hips feel much more stable already since starting this on yesterday. Many many thanks!!!
Yes!
Thanks so much for letting us know that.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Nice one. I always look forward to vids on this channel. Any videos coming up on strengthening or injury-reducing exercises for running? Cheers, mate.
Thanks for watching!
Check this out next:
czcams.com/video/W2Iiyrav00I/video.htmlsi=tvhBucb75a2kNAiG
- Coach Joshua, Team PM
Thanks!
You are welcome and thanks for the support!
You guys are amazing! I have a rare pelvic disorder that I’ve suffered from for 13 yrs. I would love your help on the hip stuff and I also have the feeling of gluteal tendinopathy.
Wow...thanks for that!
What exactly do you need help with?
- Coach Joshua, Team PM
Thanks coach E. Short and tight QL (left) and weak glute meds (esp right) is exactly my problem, though I'm not sure it's ever been as pronounced as your demo! I have been given standard clam shell and leg raises by my physio. I had started doing single leg squats on the bottom of my stairs a few weeks ago (my own idea) and found they really woke up my quads. I'll have to incorporate the short and skinny foot (which I do every day BTW) with that and try these new versions.
Thanks for trying it out and keep us posted on your progress :)
Super grateful for this video! I’ve been having pain in my left QL and I wonder if it’s because of this
So happy that you found it!
Let us know how it goes :)
- Coach Joshua Team PM
I’m following you from Egypt ,Cairo
Thanks for that :)
Hi, your exercises are really interesting! I have a chronic pubic pain (osteitis pubis) caused by a hip instability and an anterior pelvic tilt. I tried a lot of gluteus medius exercises, with bands and abduction strenghening but all were inefficient. I think your exercises are more functional. I will try :)
Do you have some additional exercises or a video for the pelvic instability ? I would appreciate so much your help on that. I have that problem for more than a year and i cant fix it.
Thank you so much for your video,
Julie
Hi, and thanks for stopping by.
These exercises are a great start. The resources in the video description can also help, including the Hip Pain Solution program.
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thanks so much for explaining. A great tutorial on how to stretch & strengthen. Yes, in the beginning while training we have to think but understanding & doing them properly will help over time. Discipline is the key. 👍🙏
Well said.
Thanks so much for following along and commenting :)
- Coach Joshua, Team PM
I nearly lost my legs due to a stretching session gone wrong (sitting cross-legged, my judo instructor tried to lower my knees below my lungs, it ripped all tendons surrounding the hip joints).
Had to spend an entire year repairing the hip sockets and to re-learn how to walk and sit.
That was 15 years ago; nowadays, I can walk fine for long distances, but I m forbidden to run, jog, or jump. Also, my doctors told me that I should never spread my legs beyond my shoulder width, otherwise I'd lose my legs for good.
In resume, I must be extremely careful about how I move my legs laterally and not overbear my fragile hip joints. So yeah, I can't even do the exercises shown here, sorry...
Hi and thanks for writing to us. We are here to help.
If these exercises are too challending then you need to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Hip Pain Solution program at www.precisionmovement.coach/hip-pain-solution/
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Hi, I can’t see visually leg length difference but when I’m standing and trying to place one leg on another (In my case right on left) it seems shorter. I have pain on left foot and hip because during standing works only that side. Right one isn’t receiving weight. It seems left hip is down and right up.
Can be this exercises helpful?
Hi and thanks for that info.
These are the right exercises for you. Do them 2 - 3 times weekly for 4 weeks and send a progress report. We can go from there.
Talk to you soon :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks for your response. And one more question, if my right is shorter I Should do those exercises on right leg, right?
Do the exercises on both legs :)
- Coach Joshua, Team PM
Hi, I’m doing that exercise but can’t see difference on hip or legs for now but last few days I feel pain in left buttock and can’t sit normally. Can you suggest me what to do for that problem. I’m in very bad situation.
The third exercise, the hip hinge, should be a good exercise to prevent and treat IT band problems should it not?
It can definitely help :)
Would these exrcises help with back and hip pain due to 1.5cm longer leg length after hip replacement ?
I, too, have a 1.5cm leg length discrepancy after hip replacement surgery 5 weeks ago. I am so frustrated because no one seems to think it’s a big deal. I now waddle like a duck because of the leg length difference. I am trying to find a way to fix this, hence my following all these videos. If you find a solution, let me know!
They will!
Try them out 2 - 3 times weekly for 4 weeks and send a progress report.
Talk to you soon :)
- Coach Joshua, Team PM
Is it normal for me to have cramps the first time doing the third exercise? It's been a couple of years since the last time I did some work out
That is not uncommon.
Keep working on it and you will get stronger and better able to tolerate any cramping with time :)
- Coach Joshua, Team PM
What muscle controls the inward lean on the last exercise. I can’t do that. My body won’t allow me.
Hi!
There are a bunch of muslces that govern that movement. What happens when you try?
- Coach Joshua, Team PM
@@PrecisionMovementCoach I don’t have the strength to do it.
How about even 1 inch of movement?
- Coach Joshua, Team PM
@@PrecisionMovementCoach not really. Sorry. I meant the second to last exercise. I can bend outward but when I try to bend inward it’s really no go. Some of the exercises from this channel have helped a ton with my hip. Mainly the ones focused on strengthening the hip flexor muscles. But, that exercise is still nearly impossible to do for that inward dip.
How about if you place both hands on a countertop for support?
- Coach Joshua, Team PM