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HIP STRETCH
This is a great exercise to stretch your hip muscles but with a stick or pipe it can be even more effective.
TIPS
Reach side to side and forward to find different ways to stretch your shoulders and back as part of this gluteal stretch.
HIP and CORE STRETCH
Using a stick, broom handle, or in this case, 1 ¼ inch PVC pipe, you can stretch your hip flexors, mobilize your hip joints and increase movement to your core and trunk.
TIPS
Go slow and breath.
You should not have pain with these movements.
SPINAL STRETCH
This stretch is a great whole spinal stretch.
TIPS
Your lower leg holds down the stick on one end bending over your lateral thigh above the knee.
Keep your dependent or lower arm straight and held to the floor.
Breathe in when reaching out and breathe out returning to start.
If you want to purchase a stick check out Stick Mobility. You can also buy 1 ¼ inch PVC pipe from Home Depot or Lowes at a fraction of the price. We wrapped our 6 foot pipe with hockey tape for grip and safety.
Dry needling is a great way to reduce hip pain due to muscle knots or trigger points.
