RECOVERY – HIPS & GROIN
NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.
ANATOMY
NEURODYNAMICS
- Neurodynamics Explained– Neural Tension-Flossing/Gliding
- Nerve Supply Anatomy for the Hip Joint .
- Videos to be added
MOBILIZATION – MASSAGE – ROLLING – STRETCHING
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Baseball, Softball. Use softer versions without laces. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Massage, Foam Roll, Stick
- 4 Videos – Mobilize and Stretch the Hips.
HIP FLEXORS
- See → Strengthen the Iliopsoas .
- See → Mobilize and Stretch the Iliopsoas.
- Isometrics Explained for Pain Relief, Tendon Strengthening, Early Stage Rehab.
- 2 Videos – Isometrics for Hip Flexor Strain Pain Relief etc. .
HIP EXTENSORS
- Muscle Anatomy of the Hip Extensors | Glute Maximus and TFL | Ad-ductor Magnus | Hamstrings.
- See → Glutes Recovery.
- See → Hamstrings Recovery.
- See below → Hip Ad-ductors
HIP AB·DUCTORS
HIP AD·DUCTORS
- 1 Video – Neurodynamics for the Hip Ad-ductors .
- Nerve Supply Anatomy to be added
- Muscle Anatomy for the Hip Ad-ductors | Muscle Anatomy for the Ad-ductor Magnus.
- 3 Videos – Massage and Roll the Hip Ad-ductors .
- 11 Videos – Mobilize and Stretch the Hip Ad-ductors.
HIP EXTERNAL ROTATION
HIP INTERNAL ROTATION – ROTATING LEG OUTSIDE/IN
- MUSCLE ANATOMY → Muscle Anatomy for Internal Rotators of the Hip.
- 5 Videos – Mobilize and Stretch Internal Rotators.