Instructional Videos
Welcome to Dr. Rob Thiry's video series on stretching! Whether you're a seasoned athlete, a desk worker, or someone simply looking to improve flexibility and alleviate pain, these videos are designed just for you. In each video, Dr. Rob will guide you through targeted stretches that enhance mobility, reduce tension, and promote overall well-being. Let's embark on this journey together to discover the power of stretching and its profound impact on your health. Get ready to move, stretch, and feel your best!
Hip Mobility Stretch 1
Hey everybody, it's Dr. Rob with Personal Care Chiropractic. Today we're going to go through some hip mobility stretches.
First one we're going to do is we're going to bring the knee up to the chest, then we're going to take the knee out to the outside, then we're going to take the knee straight down, bring the feet back together, and then repeat.
Knee up, out to the outside, down, and back together. Let's go ahead and do the other side.
You'll notice just a little brief hold in each of those positions. And though we're only doing two on each side, I would like to see five repetitions on each side.
Hip Mobility Stretch 2
Now that we've done both sides five times, we're going to reverse it.
We're going to take the leg out to the outside, bring the knee up, bring it back to center, and straight down. And we're going to repeat that again, leg out to the outside, knee up, bring it back together, and down. And we'll repeat that again on the other side.
And again with these, we're going to do five times on each side.
Hip Mobility Stretch 3
Next we're going to change positions and bring the feet up to 90 degrees and flat on the floor, and we're going to work a little bit of the lateral hip. So from this position we're going to cross one leg over the top of the other, and with that leg we're going to pull away to the side that we cross with.
We're going to hold that position for five seconds, then we're going to return back up to the start position, switch legs, and we're going to go to the other side. Again, pulling with the leg that we cross with, hold it for five seconds. Bring it back up to the start position, and we're going to repeat that again to the other side.
Again, crossing, pulling away, five second hold, and then we come back up, and repeat. Crossing the other way, pulling down to the side, and the five second hold. And again, we're going to repeat this until we've done the stretch five times on each side.
Hip Mobility Stretch 4
The next stretch we're going to work the lateral hip and a little bit of the glute. So we're going to bring one knee up toward the chest.
We're going to grab with the opposite hand. We're going to pull, rotating to the side. You might feel this in your low back a little bit as well. You're going to hold it for five seconds.
After five seconds, you're going to pull the knee up toward the shoulder and get a little bit more stretch in the glute. That's a five second hold. Then you're going to go back down to the start position and switch. And we're going to go to the other side, bring the knee up. Pulling to the side, we'll hold it for 5 seconds in that position.
Then we'll grab the knee, pull it up toward the chest, hold it for 5 seconds, bring it down to the start position, and back to our back. And then we'll repeat it again. Bringing the knee up, rotating to the side, again holding for 5 seconds, after 5 seconds we'll pull the knee up toward the chest, 5 second hold, then we'll bring it back down to the start position, and we'll repeat it again.
Knee up, rotation, a five second hold, knee up to the chest, and back down. And again, we'll repeat that same series until we've done five times on each side.
Hip Mobility Stretch 5
Next we're going to change into a seated position and we're going to work a little bit of the glute and we're also going to little work a little bit of the front of the thigh, the hip flexor area. So from this position, we're going to bring the right knee down and the left knee down to the inside, almost like a running position.
From this position, we're going to lean forward directly over the shin. We're going to hold that for five seconds. After that, we're going to come up and we're going to extend backwards and we're going to push forward with our opposite hip to stretch that front of the thigh hip flexor area on the opposite leg. After that, we're going to go back down again to the same position.
We're going to hold that again for the five seconds.
And then we're going to come back up and again, lean back, give a little push forward for five seconds. And you'd again, repeat this five times on this side. After that, we're going to switch and go the opposite direction. So we just rotate the knees the opposite way.
Then we're going togo forward down over the shin again,
five second hold. And then we're going to come back up and we're going to lean back and we're going to push that right hip forward a little bit.
And again, five second hold, then we'll go return back over the shin, and we'll do the five seconds, then we'll come back up, and we'll lean back, and push forward with the hip. Five seconds, and again, we're going to repeat that five times on that side.
Hip Mobility Stretch 6
Next we're going to work a little bit of the inner leg, the inner thigh, the adductor area. So what we're going to do from this position, the kneeling position, we're going to go down into an all four position, hands and knees.
We're going to spread our knees apart fairly wide, and from this position now we're going to sit up and sit back toward our heels, and we'll give that about a five second hold, and then we'll come back up.
And then we're going to go back to the back again and sit down. Back onto the heels, again a five second hold, and we'll rock this back and forth until we've done it five times.
Hip Mobility Stretch 7
The last hip mobility stretch we're going to work on today. We're going to start in the kneeling position and then go into a kneeling lunge. From that position, we'll bend forward with that front knee, with a little backward lean to get a little stretch into that hip flexor area. We'll hold it for five seconds, then we're going to go back, sitting back toward the heel, and you should get some stretch into that hamstring a little bit on the straight leg.
And we'll give that a five second hold. Then we'll come forward again. We'll hold that for five seconds. Then we'll go back up, sit back toward the heel, getting a nice stretch in the glute and hamstring on that other side. And you'll do that five times and then we'll switch.
And we'll lean that forward for five second hold. Then we'll sit back onto the heel and back toward the heel. Five second hold. Five times again, each side.
Those are the hip mobility stretches. Try to do them two or three times a week. I think you'll find those hips will feel much better.