RECOVERY – HIPS & GROIN

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RECOVERY – HIPS & GROIN

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NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.

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ANATOMY

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• Lower Body Anatomy.

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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 – Massage, Foam Roll, Stick – Reinold Physio

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HIPS

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• Videos – Mobilize and Stretch the Hips. Nguyen Chiro, Reinold Physio

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HIP FLEXORS

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• Also see:
  • Strengthen the Iliopsoas .
  • Mobilize and Stretch the Iliopsoas.    
    

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• Isometrics Explained for Pain Relief, Tendon Strengthening, Early Stage Rehab.
• Videos – Isometrics for Hip Flexor Strain Pain Relief etc. . Physios
• Videos – Massage & Roll .
• Video – Stretch & Mobility . McGill
• Videos – Stretch & Mobility .
• Also see:
  • ITBS – Causes & Don’t Directly Roll the ITB – Kaitlyn Physio
  • ITBS – Proper Rolling & Stretching – Keeley Physio, Lawrence Physio 
  • ITBS – Stretches . CB Physios, FTW

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HIP EXTENSORS

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• Muscle Anatomy of the Hip Extensors | Glute Maximus and TFL | Ad-ductor Magnus | Hamstrings.
• Also see:
  • Glutes Recovery.
  • Hamstrings Recovery.
  • Hip Ad-ductors below

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HIP AB·DUCTORS

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• Muscle Anatomy for the Glute Maximus-Medius-Minimus and TFL .
• Also see: Glutes – Recovery .

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HIP AD·DUCTORS

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• Muscle Anatomy for the Hip Ad-ductors | Muscle Anatomy for the Ad-ductor Magnus.
• Videos – Massage and Roll the Hip Ad-ductors . NASM, Abelson Chiro
• Videos – Mobilize and Stretch the Hip Ad-ductors. Physios, Chiros

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HIP EXTERNAL ROTATION

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• Muscle Anatomy of the External Rotators of the Hip.
• Also see: Glutes Recovery. 

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HIP INTERNAL ROTATION – ROTATING LEG OUTSIDE/IN

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• Muscle Anatomy for Internal Rotators of the Hip.
• Videos – Mobilize and Stretch Internal Rotators. Physios, Chiros

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