Standing Hip Stretch

By | on January 28, 2020 | 17 Comments |


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Jeremy Klinkhamer

17 Responses to “Standing Hip Stretch”

  1. August 8, 2013

    JaySchwarz

    Is this safe to do after a hip replacement?

    • Good question Jay.
      Following a joint replacement surgery there are always movement precautions you MUST follow. Because it’s an artificial joint, there is a concern of dislocation. Your surgeon will tell you when, and if, you can move beyond these limitations. Based on the joint there are different movement precautions and warnings. To answer your question directly, Jay, you must keep in touch with your physician in this case to ask him if your hip replacement precautions are still relevant to you at this time. The answer to this question always varies based on the surgeon, how long ago you had the surgery and the type of joint replacement you had done.
      Just as a reminder to you, and anyone else with this particular question, here are some of the major precautions:
      1. Do not cross your legs or ankles when sitting or standing (obviously very important when contemplating this exercise video)
      2. Do not bend your hip more than 90 degrees
      3. Do not allow your knees to come together when sitting or sleeping
      Again, great question. For those of you with joint replacement surgeries please consult your physician about all exercises!
      Jeremy Klinkhamer, PT

    • August 9, 2013

      Paul Wilson

      Jay,

      You need to turn as fast as you can turn. For hip replacements you should not over do it. I do not have one (yet) so I don’t know how hard you can push it. I would not be going crazy fast.

  2. August 8, 2013

    DaleJenkins

    Jerry – I do a similar stretch where I sit on whatever is available, bring the ankle over the opposite knee, and gently lean forward.
    What do you think about that one?

    • Hi Dale,
      The benefit to the stretch in the video is the balance aspect and all-around athleticism of the move. The benefit to the sitting stretch you mentioned is that the stretch is isolated. Both stretches are good choices depending on your needs.
      Jeremy Klinkhamer, PT

  3. Jeremy ,Does the exercise where you are both on your knees and on your arms ,and alternatively lift one leg to the horizontal ,stretched ,and opposite arm ,have the same benefit for the “Gluteus Maximus ” (Proper name for glute ! )
    With my Knee prothesises ,I have some difficulties to cross one knee over the other ( I manage however to do it )

    • If I understand you correctly, you are doing a fantastic stabilization exercise commonly known as Bird Dogs or Hand Leg Opposite Reach. You start on your hands and knees and point one arm forward and parallel to the ground and the opposite leg backwards and parallel to the ground. Is that correct? If so, the primary benefit is core stabilization rather than a warm-up stretch as shown above in this particular video.
      Jeremy Klinkhamer, PT

      • The exercise I described is exactly what you say .I thought it was firstly designed for the glutes .
        So I’ll take up your exercise :I often have the glutes and the quads sore after a round of golf ,never the upper part of my body .My lower body is apparently weaker than the upper body and needs strengthening ,all the more I picked up now PAUL’s technique of pushing on the right instep in the follow through ;I played 18 holes yesterday and today my right glute is sore !

  4. October 16, 2014

    Zam

    Hi Jeremy, thanks for the instruction, I will make this a habit. Can you point me to the right video(s) on how to strengthen my glute. Thanks in advance

    Zam

  5. October 16, 2014

    GeorgeFrench

    Jeremy,

    I have a bone spur in my left hip that prevents me from getting my ankle/foot over my right knee. I can do it with my right leg but not my left. Is there any other exercise that would help me.
    V/R
    George

  6. Jeremy, this would seem to be a good exercise to relieve my stenosis. Would you agree?

    Thanks, Ron

  7. January 29, 2020

    KenHayes

    There is a machine at my gym where you lay on your back with one foot on the floor. Your other leg is straight and you raise it up vertically as much as you can. I do have some back pain at times. Is this a good exercise barring any pain?

  8. February 21, 2020

    PaulDIncecco

    Hi Jeremy. I’ve developed a strain in my thigh that radiates from the groin area to the top of the thigh and sometimes it goes down the outside of the thigh towards the knee. I don’t feel it during normal walking throughout the day but I do a lot of power walking on the treadmill with the incline averaging 7-9. After developing this strain it’s too uncomfortable to power walk but if I slow jog at the same speed the pain goes away. Funny thing. The only thing I’ve changed in my workout regime is adding this standing hip stretch. Can you see a strain like this developing from this exercise if maybe I did it wrong?

    • Hi Paul,
      I’m really sorry to hear about your leg pain. I have lots of questions but I’ll generally say first that the stretch in the video could possibly be causing an issue but not very likely. I’d really have to evaluate you and also see how you’re doing the stretch. Therefore, let’s take the stretch out of your routine for now. Based on your statement above I’m a bit worried about nerve involvement. The significant incline on your treadmill tends to cause people to bend forward from their spine. Bending forward at the spine tends to put disc pressure onto the nerve root. So, if you have a bulge of disc material, which many of us do, the forward bend of your power walk could easily create the pain you’re describing in your thigh… especially because it moves from the inside to the outside of your thigh at times. You also say that the pain goes away when you jog… I assume the incline is brought down when you go into a jog. Jogging is certainly more stressful to thigh muscle, but the decrease in the incline may put your spine in a more neutral position which takes pressure off the nerve root. This is all an educated guess based on your statement but it seems to fit well in my mind. Take the incline down and remove the stretch. If the pain goes away significantly, add the stretch and see what happens. You may just be prone to one or the other and need to modify your workout. Please keep me updated and don’t be afraid to see your local physical therapist to help you get through this. All the best!
      Jeremy Klinkhamer, PT

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