Newsletter Video, January 2023
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Exercise Videos for the Hip
First, we're going to work on Hip Extension Movement
- Lie down on your bed and position yourself so the leg nearest that edge can be lowered off of it.
- Next, pull the knee that is furthest away from the edge toward your chest.
- Finally, you'll drop the knee that's closest to the edge off the side of the bed slowly until you feel a stretch in the front of that hip.
- Hold it for 15-30 seconds and repeat this movement twice on each side.
Our second movement is Hip External Rotation Movement
- For this exercise, move to the center of your bed.
- Bend your knees and separate your feet about a foot or 25 centimeters apart.
- Drop your knees to the left and hold for 3-5 seconds and then drop them to the right.
This exercise will actually target both hip internal and external rotation.
Finally, there's Hip Internal Rotation Movement
- For this movement, safely move to the edge of your seat.
- Move your foot out to the side and slowly allow your knee to fall in and down toward your opposite ankle.
- Hold this for 15-30 seconds and repeat it 2-3x per side.
Now for the Bonus Yoga Pose
This Yoga position helps with active hip extension and is a simplified version of what is called the Warrior 1 pose.
- Standing tall with your feet shoulder width apart, step your right foot forward about 2 feet and keep your toes facing forward.
- Bend your front knee 30 to 45 degrees.
- Keep the back knee straight and pivot your back heel so your foot forms a 45-degree angle.
- As you inhale, raise your torso and reach up with the arms, hands shoulder-distance apart and palms facing each other.
- Draw your lower belly back and up away from your right thigh.
- Hold this position for 5-10 breaths.
- Release your hands back down to your sides and step your back foot forward to end the pose.
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