RECOVERY-HIPS-GROIN


RECOVERY – HIPS & GROIN


ANATOMY



NEURODYNAMICS



MOBILIZATION – MASSAGE – ROLLING – STRETCHING



HIP FLEXORS & HIP EXTENSORS


HIP FLEXORS
– MUSCLE ANATOMY → HIP FLEXORS .
MASSAGE & FOAM ROLLING – 3 Videos
STRETCHING & MOBILIZATION – 9 Videos

HIP EXTENSORS
– MUSCLE ANATOMY → HIP EXTENSORS | also see GLUTE MAXIMUS & TFLAD·DUCTOR MAGNUS | HAMSTRINGS .
– GLUTES/PIRIFORMIS – MASSAGE & ROLLING .
– GLUTES/PIRIFORMIS – 
STRETCHING – FIGURE 4 VARIATIONS .
– GLUTES/PIRIFORMIS – STRETCHING .
DEEP GLUTEAL PAIN SYNDROME (possible PIRIFORMIS SYNDROME) – ROLL & STRETCH .
– HAMSTRINGS – NEURODYNAMICS .
– HAMSTRINGS – MASSAGE & ROLLING .
– HAMSTRINGS – STRETCHING & MOBILIZATION .
– HIP AD·DUCTORS – see below


HIP AB·DUCTORS & HIP AD·DUCTORS


HIP AB·DUCTORS
– MUSCLE ANATOMY → see GLUTE MAXIMUS/MEDIUS/MINIMUS & TFL .
– see above → GLUTE/PIRIFORMIS STRETCHING & ROLLING – most of these can be adapted for the Glute Medius/Minimus
– also see above → HIP FLEXOR ROLLING & STRETCHING – most of these can be adapted for the TFL

HIP AD·DUCTORS
– MUSCLE ANATOMY → HIP AD·DUCTORSAD·DUCTOR MAGNUS .
NEURODYNAMICS – 1 Videos
MASSAGE & ROLLING – 3 Videos
STRETCHING & MOBILIZATION – 13 Videos


HIP EXTERNAL ROTATION & HIP INTERNAL ROTATION


HIP EXTERNAL ROTATION
– MUSCLE ANATOMY → HIP EXTERNAL ROTATORS .
– HIP EXTERNAL ROTATORS – STRETCHING & MOBILIZATION – 1 Videos
– GLUTES/PIRIFORMIS – MASSAGE & ROLLING .
– GLUTES/PIRIFORMIS – STRETCHING – FIGURE 4 & PIGEON VARIATIONS .
– GLUTES/PIRIFORMIS – STRETCHING .
DEEP GLUTEAL PAIN SYNDROME (possible PIRIFORMIS SYNDROME) – ROLL & STRETCH .

HIP INTERNAL ROTATION
– MUSCLE ANATOMY → HIP INTERNAL ROTATORS .
STRETCHING & MOBILIZATION – Rotating leg outside in – 5 Videos


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