Healthy hip exercises
Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer
If you are new to the healthy lifestyle articles, you are in for a treat. We are certified athletic therapist, your exercise and rehab tips experts. In this article, we will give you 6 tips on keeping your hip healthy and prevent the development of overuse injuries. These exercises and stretches can be completed in this particular order.
Exercise: Quad T’s
Why it is important: This exercise is important in maintaining the quadriceps and hip flexor muscle strength. The best part of this exercise is the isometric contraction which is described as muscle contraction without muscle lengthening or shortening. It’s like a core hold.
Tip: This exercise is best to perform lying down. Concentrate on contracting your quads first before lifting up and abduct and adduct (side to side like a T). Complete this exercise 10 times on each leg focusing on that isometric contraction.
Why it is important: This exercise targets your glutes, lower back and hamstrings. It is very important to keep the posterior (back) of the hip, lower back muscles strong to endure daily activities.
Tip: Lying down with knee bent is the position for this exercise. Start with engaging your core first, then lifting your torso up while contracting your glutes. Hold this position for 30 seconds then release slowly back to start. Complete 3 sets of 30 seconds.
Why it is important: Clam exercise focus on the side of the hip and posterior hip (glute medius, maximus and periformis). These muscle groups are very important to maintain strength and endurance because these are the muscles that help stabilize our hip so we can walk properly. They are called hip stabilizers.
Tip: This exercise is performed side-lying to keep the spine neutral. Also, your knees would be bent at 90 degrees stacked (one leg on top of the other). The goal is to rotate the hip without rotating the lower back. You will feel the burn on the specific muscle if done correctly. 3 sets of 10 is good to begin with.
Exercise: Butterfly stretch
Why it is important: Popular stretch for the inner thigh is butterfly and it is so important because this is not something everyone targets unless you’re purposely working on your inner thighs. Much more important for sedentary workers to make time for the adductor muscles.
Tips: Seated is the best position for this stretch with the sole of the feet facing each other. Lower the knees to the side as comfortably as you can without slouching your back. With a good posture, hold the stretch for 30 seconds, relax and repeat 2 more times.
Exercise: Hamstring/Glute stretch
Why it is important: After performing glutes and hamstring exercises, it is good to also keep these muscles flexible so that when performing daily task like walking, running, lifting squatting, the extensor muscles (hamstrings and glute max) can take you to the full range of motion without pain.
Tip: Best stretch when done lying down. Straight leg raise using a judo belt or bent knee bringing the leg to the outer part of the shoulder. Bent knee targets the glutes while straight knee targets the lower portion of the hamstring (behind the knee). 30 seconds hold for 3 sets.
Exercise: Hip flexor stretch
Why it is important: So important to everyone who spends time sitting and even driving. When you are sitting, the hip flexor muscles are in a shorten position. When they are, it contributes to lower back pain. One of the muscle group (psoas major) is attached to the front of the hip and the lumbar vertebrae. Often when there is chief of complaint for lower back pain, we check the hip flexor flexibility because tightness in this area maybe causing that lower back pain.
Tip: Kneeling with one leg and leaning forward with the hip is the stretch for the hip flexors. Be very careful with arching your lower back, keep that core engage and keep the neutral spine to get a deeper stretch. 30 seconds 3 times is good to begin with.
Neck pain: wad
Written by: BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer
Majority of people have complained of neck pain at some point in their life. Whether they are working people, athletes, students all have experience neck pain. If we think about what we do every day, most people spend time with their head poke when we drive, eat, on the computer or our mobile phone. Depending on what you do most, you can develop neck tightness or pain.
Clients that we assessed with neck pain most often have been on a motor vehicle accident. The neck pain they are experiencing is explained as WAD (Whiplash Associated Disorder). WAD are classified as WAD 1, 2 or 3 (from minor injury to severe injury to any structures like muscles, joints, bones, ligaments or nerves)
When a person experience whiplash, the neck muscles, upper back muscles and spine (joints) have undergone trauma. The one consistent report by clients are the signs and symptoms they experience that happens days or weeks after the accident.
Initially, the person and muscles are in shock right after an accident. The body go through physiological changes when it is compromise. Once everything settles down, signs and symptoms are more noticeable days after or weeks after the accident. These are the lists of signs and symptoms that are reported to us by clients:
SIGNS AND SYMPTOMS
You can decrease your symptoms by doing number of home treatments:
*THE ROLE OF ICE AND HEAT APPLICATION
The use of ICE is recommended during the acute period of an injury. Usually the parameters of ice application is every 10-15 mins 3-5 times a day or for as long as you have pain and inflammation or most studies suggests within the first 72 hours. Physiologically, ice encourage vasoconstriction to the blood vessels to slow down the inflammation.
The application of HEAT is recommended days after your injury or after 72 hours. You can apply heat if your injured body part is stiff and sore. The goal at this point is to encourage vasodilation of the blood vessels to bring new blood and nutrients for healing.
Massage is a type of thermal therapy as it produces heat to the body when a therapist performs massage techniques to the muscles and joints. Athletic Therapist can perform soft tissue release techniques with the use of motion cupping technique along with PNF (proprioceptive neuro-muscular facilitation) stretching techniques.
I hope you find this article helpful especially if you have experience neck pain. Try the number of home treatment for yourself to help decrease pain and inflammation. Now that you know of the various massage technique that Athletic Therapist offer, you can try to book an appointment with us at Insahyu Training + Therapy as we are accepting new clients!
Team Insahyu: Certified Athletic Therapists.