Hip Capsule Stretch for Better Movement – Figure 4 Hip Stretch

Hip Capsule Stretch for Better Movement – Figure 4 Hip Stretch


Welcome back to Foundation Physical Therapy’s
YouTube channel. Today we’re going to go over stretching of the deep musculature or
the deep structures of the hip. When you have a hip that’s not moving well it can do a
few things. Obviously the hip itself can be problematic but it can also lead to problems
in the knee and problems in the lumbar spine. So what we’ve noticed is that a lot of people
don’t really know how to properly stretch the inside of the hip. They have a good understanding
of how to stretch the hamstrings and other things but the inside of the hip is a little
bit more tricky. So what I’m going to take you through right now is a progression in
various postures that you can stretch that hip. Some are more aggressive than others
so that being said you want to use the one that feels like it is a gentle stretch inside
the hip that is not painful at all and gets the job done. So the easiest thing to do,
the simplest one is seated. Now this one is a little more aggressive, its kind of middle
of the road so I’m going to show you one that’s harder and one that’s easier. So
what you can start by doing is straighten one leg out and cross one leg over. Sometimes
this is enough to get a stretch inside the hip and I’m stretching the right hip right
now. And as I bring this leg up that’s going to bring more and more stretch inside this
right hip. Now the key point is the plane of this lower leg. As I push down further
this way, push down this way with this hand, I’m going to feel more of a stretch in this
hip. Now what you can do to get a little bit of stretch is just put a little bit of pressure
down and create some counter pressure. So my hand is holding it’s position and this
lower leg is gently pushing up. So I hold that for a 5 second count. Then I relax and
repeat it then I do it again and the whole time I’m trying to stretch the inside of
this right hip. Now lets say that was too challenging or too difficult. What you can
do is assume that same posture lying down. So you’d be here and here and then you’re
going to start by crossing this leg over and sometimes just letting the hip hang like this
is a stretch in a different position. So again you start to work this leg up and then once
you get to here you can start to put that same pressure down. Then again I create some
counter pressure with this right leg up against my hand. 5 4 3 2 1 and then I’m going to
push down and I can work it up that way. If I find that I’m not getting enough stretch
I can even put a little yoga block between this hand and this knee in a sense make my
arm longer so I can get more push into that hip. So now that’s the easiest position.
The chair would be the middle of the road position. The most challenging position which
would be in standing. What we’ll do here is build up a surface like a chair. You can
do this with pillows, you can do this on the back of the couch at home and what you’re
going to do is bring your leg up onto that surface. Now this would probably need to be
a tiny bit higher to be a more aggressive stretch but do what’s comfortable for you.
So once you’re in this position, then you want to assume a nice tall posture and your
stretch can be brought on by squatting into the stretch a little bit. Then just as an
aside if you want to add a little more challenge for your core then what you do is you bring
your arms here, you reach overhead. Really reach, reach, reach so you feel your core
engage then you do that same squat making sure that you’re not leaning forward or
tipping back. You’re dropping straight down into that stretch then you would hold that
and come back up. So 3 different postures so you can get a real effective stretch on
the deeper or intrinsic structures in the hip that cause a lot of restriction that are
harder to get at.

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