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 Stretch (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)


Best Exercise for Lateral Lumbar Curve (on side of curve)

  • Roll up standard bath towel (4-8 inches in diameter)

  • Secure with rubber band or shoelace

  • Then lie on towel with pressure directly on the apex of the convex side 

  • **Rule of Thumb: Have towel positioned just above the crest of your hip and just below the ribcage

  • 18 mins (watch favorite show or read while lying)

  • Support head with a pillow for comfort

  • Keep pillow between legs to stabilize the pelvis by keeping your knees & hips in alignment


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


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

(For unstable pelvis:) Stabilize the pelvis by cowboy/cowgirl sitting