Hip pain low back pain causes! Side hip pain relief exercises/massage: Side hip workout for women

#hippain #lowbackpain #sidehippain #hippaincauses #hippainreliefexercises #sidehipworkoutforwomen #sidehipmuscle

Today I will be talking about the reason why you need to put your legs apart especially for females who always put their legs in. I will explain why it’s bad. Also explained are some exercises and bad habits. People tend to put their legs together in everyday life such as 1. crossing legs when sitting 2. standing on one leg putting their weight on one side only
those habits put a prolong stretch on Gluteus medius (side hip muscle). also if you sleep on your side your top knee falls into midline (lower than the pelvis). that will put a stretch on your glutes again. Overnight your adductors(inner thigh muscles) sit in shortened position(tight) / and your gluteus medius are being stretched out and get weak / then when you stand or walk, the adductors will pull your whole leg inwards / which makes your stance narrow (leading to ankle knee problem) / it gets worse if you have flat feet / every step you take / your footarch goes down.. and then... / your whole leg rotates inwards / putting stress on the outer side of your hip / so eventually your gluteus medius will be very weak / what happens if you have weak gluteus medius? / it does not hold your pelvis tight when you walk! / dropping the other side of pelvis down (as you can see in the pic) / that will put lots of stress on hip, knee and even low back / Also when you sit down you need to have an arch in your low back / but look at me. when I bring my knees together, the arch goes back(flat) / and then when I bring my knees apart, the arch goes back to normal / so if you sit with your knees together, you are more likely to slump down as you don't have the arch in lumbar spine / and that posture is real bad for your disc / so what's the do's and don't? / do not stand on one leg / sit with your knees at least hip width apart / that can prevent lots of issues around your hips / males normally sit like that / but too much is not good / absolute nono is this (crossing legs) / that will gradually destroy your hips. / adductor massage with foamroller / lie on your tummy with foamroller under your thigh (bend one leg up) / and move side to side for 2 minutes / after that you need to do gluteus medius exercises / tight muscle = massage, weak muscle = exercise / start in side-lying position / see? your pelvis is a lot higher than your knee / from that position / bring your top knee backwards with toes up towards you / and think like you are lifting your heel towards the ceiling / almost 45 degree to the side (backwards) / then you will feel your side hip muscle working / mum: I can feel it / also important is your core (bring your belly button towards your spine) / mum: very easy, I can do in bed / ok do 2 x 8 and gradually increase to 3 x 20 each side (at least 4 times a week) / but try not to roll your upper body backwards / also don't lift your leg forward (ahead of your body) / try to keep your leg at least in line with your body (bring it backwards is better tho) / if you bring your leg forward, you will use different muscles / Tip: do this with upper body and heel against wall (slightly push your heel into wall) / the same exercise in standing (easy to do everywhere) / same thing. bring your belly towards spine (core on) / bring your leg back towards me / pull toes up towards you / slowly 45degree out to the side and back towards me / you can go as much as you can. (just stop when you feel the hip muscle working / then hole 3 seconds and bring it back slowly / also try not to lean forward / stand nice and tall / sl~~owly / you can do it against wall too (pushing heel into wall and slide it up/down) / last tip for sleeping position / put a high pillow between your knees (I am using a foamroller just to show you) / so that you can have your top knee in line with your pelvis(it does not put any stretch on the side muscle) / changing your habit is more important than the exercises. Please leave a comment if you have any questions. Thank you for watching!

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Видео Hip pain low back pain causes! Side hip pain relief exercises/massage: Side hip workout for women канала Mr. Physio