Protocols for Correcting Hip Problems

In-Clinic Therapies:

Hip Traction Exercise on Vibe Plate (for 10 mins)

 

Outside-Clinic Therapies:

Hip Regenerative Exercise

  • Swing DB’s or KB’s butt to belly (5-10mins)

 
 

Kegel Exercises

  • Hold for 5 secs, 10 times (5x/day)

Calf Stretches “Soleus stretch” (for proper biomechanics & blood/nerve flow to foot)

  • Heel on ground, put ball of foot wedged against a brick/block of wood

  • Lean into the stretch with a bent knee as far as possible and hold to increase flexibility and improve blood flow to the foot and ankle

  • Hold 1 min (1-3x daily)

  • (*walk barefoot at home)

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Best Lumbar Curve Exercise

  • Lying on towel for Lumbar curve (20 mins on, 10 off) if sitting for awhile

 
 

Cobra Pushups

  • Start on elbows then push up from hands and straighten arms (10-30 reps)

 
 

Bridges for Hips

  • Sets of 8-12 reps

 
 

Leg Lifts with Physioball for Hips

  • Sets of 8-12 reps

 
 

Frog Stretch

  • Hold for 30 secs, then rock slowly back to front

  • Stop immediately if hip pain

(if unstable pelvis) Wear trochanter support for 3 weeks (standing/walking)

(if unstable pelvis) Stabilize the pelvis by cowboy/cowgirl sitting