RECOVERY: HIPS

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MOBILIZATION – MASSAGE – ROLLING – STRETCHING 

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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 – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .

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• Madz Mariwa Physio – Instagram
  1. 5 Hip Exercises .
  2. Split Stance front foot elevated back foot on floor | Figure 4 on bed back foot on floor .
  3. Seated: Knees rotate inward | Leg Straight Rotation | Pull Knee to chest | Figure 4 .
  4. All 4’s: Single Leg extend and circle forward and back .
  5. Rotate your legs whilst lying on your back with bent knees .
• Kaitlyn Physio – Instagram
  1. Hip Mobility .

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• 7 Exercises for Hip Mobility . Nguyen Chiro
  (1) Supine Figure 4: active movement of knee forward followed by static stretch
  (2) Sitting Butterfly: active flutter movement followed by static stretch
  (3) Frog: active movement forward followed by static stretch
  (4) Rectus Femoris: kneeling lunge position; squeeze glutes and push forward followed by static stretch placing rear foot on sofa
  (5) Banded Hip: kneeling lunge position; band around post and rear hip
  (6) Sitting Crossover Glute:
  (7) Kneeling Hip Rotators: deep squat dropping knee to inside; can sit on low level box or bench
• Internal Rotation – 90/90 Variations . Nguyen Chiro
  (1) 90/90 Both Knees off the Floor: feet shoulder width; both knees up; drop one knee down; opposite leg shin vertical
  (2) 90/90 Hip Shift both knees on Floor: one knee is rotated in; the other is rotated out; move side to side
  (3) 90/90 Chest to Knee Stretch both knees on the Floor: same position as #2 above
  (4) 90/90 Rotate Upper Body both knees on the Floor: same position as #2 above
• All 4’s Rock Back . Reinold Physio
  – Knees shoulder width apart
• All 4’s Rock back – 1 Leg Straight to Side . Reinold Physio

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