RECOVERY – HIPS & GROIN

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RECOVERY – HIPS & GROIN

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MOBILIZATION – MASSAGE – ROLLING – STRETCHING – ISOMETRICS

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• Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
• MFR – Myofascial Release Explained – Massage, Foam Roll, Stick – Reinold Physio
• Isometrics Explained for Pain Relief, Tendon Strengthening, Early Stage Rehab.

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HIPS

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• Mobilize and Stretch the Hips. Nguyen Chiro, Reinold Physio
• Hip Mobility – Kaitlyn Physio Instagram
  1️⃣ Hip Flexor/Quad Stretch (one of the quad muscles in the front of your thigh also crosses the hip joint and acts as a hip flexor, so here you can see that I also bend my knee for some of the reps to increase the stretch through this area)
  2️⃣ Hip Internal/External Rotation Airplane ✈️ (this targets the ball and socket joint at the hip and it’s ability to rotate in both directions)⠀⠀⠀⠀⠀⠀
  3️⃣ 90/90 Wipers (try with hands, then progress to without, and lastly try to extend through the hip to bring yourself upright)⠀⠀⠀⠀⠀
  4️⃣ Hamstring/Posterior Chain Rotational Stretch (if you have a band try adding it in for an increased stretch). Rotating toward elevated leg will increase the stretch on the outer part of the hamstring group, while rotating away from the elevated leg will increase the stretch on the inner part of the hamstring group.

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HIP FLEXORS

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• Massage & Roll .
• Stretch & Mobility . McGill
• Stretch & Mobility .
• Strengthen the Iliopsoas .
• Mobilize and Stretch the Iliopsoas.

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HIP EXTENSORS

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• Glutes Recovery.
• Hamstrings Recovery.
• Hip Ad-ductors below

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HIP AB·DUCTORS

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• Glutes – Recovery .

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HIP AD·DUCTORS

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• Massage and Roll the Hip Ad-ductors . NASM, Abelson Chiro
• Mobilize and Stretch the Hip Ad-ductors. Physios, Chiros
• Ad-ductor Mobility . Kaitlyn Physio Instagram
  1️⃣ Ad-ductor Rock Back: 1 Leg Foot Flat
  2️⃣ Ad-ductor Rock Back: 1 Leg Toes Up
  3️⃣ Bench Ad-ductor Rock Back: Knee on Bench
  4️⃣ Foam Roll
  5️⃣ Band Assisted Frog Stretch
• Ad-ductor Mobility . Kaitlyn Physio Instagram
  1️⃣  Full Squat Unilateral Reach: stretches adductors and assists with hip mobility in a deep squat position
  2️⃣ Split Squat Unilateral Reach: targets hip external rotation for the forward leg, and stretches the hip flexors (iliopsoas, rectus femoris) of the leg behind
  3️⃣ Rock Back Rock Forward: when bringing hips forward you are stretching the entire anterior chain (also including hip flexors) while simultaneously working on thoracic spine extension
• Tight Groin . Harden Chiro Instagram
  (1) Kneeling Slide Out– Straight Leg to Side
  (2) Kneeling Slider Sweeps – Straight Leg to Side
  (3) Kneeling Slide Out – Bent Knee
  (4) Wide Stance or Sumo Squat Stretch
  {5) Slide Out – Side Split Squat

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HIP EXTERNAL ROTATION

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• Glutes Recovery. 

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HIP INTERNAL ROTATION – ROTATING LEG OUTSIDE/IN

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• Mobilize and Stretch Internal Rotators. Physios, Chiros
• Internal Rotation Stretches . Kaitlyn Physio Instagram
  – 90/90 Back foot raise
• 90/90 Hip Mobility . Kaitlyn Physio Instagram
  – 90/90 Lean forward and back
• Hip Internal Rotation Mobility . Harden Chiro Instagram
  – Standing with knee at 90°; press inside of knee against post; rotate lower leg away from post

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