Video Exercises

Hip Pain

Deadlift
Deadlift

Deadlift: Stand with feet hip-width apart. With a neutral spine and lower abdominals slightly drawn in, bend at the hips as hands travel toward shins. Your knees will bend slightly, but the majority of the motion should come from a hinge at the hips. Maintain a neutral spine and use your glutes to return to the starting position. You may hold a weight in your hands to increase the difficulty of this exercise. Repeat 10X.

Squat
Squat

Squat: Think of the squat as ‘sitting down.’ With a neutral spine and lower abdominals slightly drawn in, sit hips backward and allow knees to bend. Maintain a neutral spine and return to the starting position. You may hold a weight in your hands to increase the difficulty of this exercise. Repeat 10X.

Single Leg Deadlift
Single Leg Deadlift

Single leg deadlift: Stand on one leg, keeping hips even. Slightly bend the standing knee. With a neutral spine and lower abdominals slightly drawn in, bend at the hips so your trunk comes forward and down to horizontal. Make sure both your hip bones stay even and facing forward, and do not let hips rotate up or out. The motion should come from a hinge at the hips, and the floating leg should come up behind you. This will look like a ‘tipping bird’ motion. Return to the starting position by using glutes. You may hold a weight in your non-standing hand to increase the difficulty of this exercise. Repeat 10X on each side.

Clamshell
Clamshell

Clamshell: Start laying on your side with knees bent in front of you at about 90 degrees and hips stacked. Raise the top knee toward the ceiling, keeping your feet together. You should feel this deep in your glutes. You may add a band around the knees to increase the difficulty of this exercise. Repeat 10X on each side.

Reverse Clamshell
Reverse Clamshell

Reverse clamshell: Start laying on your side with knees bent in front of you at about 90 degrees and hips stacked. Raise top foot toward the ceiling, keeping your knees together. You should feel this deep in your glutes. You may add a band around the ankles to increase the difficulty of this exercise.Repeat 10X on each side. 

Side Lying Hip Abduction
Side Lying Hip Abduction

Sidelying hip abduction: Start laying on your side with bottom leg slightly bent for support. Roll the top hip forward, and point toes down toward the floor with the ankle bent up toward the shin. Raise the top leg up and slightly behind you, leading with the heel. Ensure that your hip stays rolled forward. You should feel this in the side of your glutes, where your gluteus medius is. If you feel this at the side of your leg or pelvis, roll your hip forward more or bring the leg slightly more behind you. Repeat 10X on each side.

Functional Movement

Deadlift
Deadlift

Deadlift: Stand with feet hip-width apart. With a neutral spine and lower abdominals slightly drawn in, bend at the hips as hands travel toward shins. Your knees will bend slightly, but the majority of the motion should come from a hinge at the hips. Maintain a neutral spine and use your glutes to return to the starting position. You may hold a weight in your hands to increase the difficulty of this exercise. Repeat 10X.

Squat
Squat

Squat: Think of the squat as ‘sitting down.’ With a neutral spine and lower abdominals slightly drawn in, sit hips backward and allow knees to bend. Maintain a neutral spine and return to the starting position. You may hold a weight in your hands to increase the difficulty of this exercise. Repeat 10X.

Full Body Workout Routine

Russian Twist
Russian Twist

Russian twist: Start in sitting with knees bent to 45 degrees and heels on the ground. Slightly draw in your lower abdominals and lean back, keeping back straight. Bring hands together. Rotate your hands and trunk to the side, then to the other side. Maintain lower abdominal engagement. You may add a weight to your hands or lift your feel slightly off the ground to increase the difficulty of this exercise. Alternate 5X to each side.

Squat
Squat

Squat: Think of the squat as ‘sitting down.’ With a neutral spine and lower abdominals slightly drawn in, sit hips backward and allow knees to bend. Maintain a neutral spine and return to the starting position. You may hold a weight in your hands to increase the difficulty of this exercise. Repeat 10X.

Overhead Press
Overhead Press

Overhead Press: Start standing with feet hip width apart and weight in hand. Turn your palm in front of you. Bend your elbow to bring your hand up, then rotate your hand so the palm is again facing forward. Raise the weight overhead, then slowly reverse the motions to return weight to the elbow and then to the hip. You may do this exercise with both arms simultaneously, though ensure your lower abdominals are engaged and your back does not arch. Repeat 10X on each side.

Deadlift
Deadlift

Deadlift: Stand with feet hip-width apart. With a neutral spine and lower abdominals slightly drawn in, bend at the hips as hands travel toward shins. Your knees will bend slightly, but the majority of the motion should come from a hinge at the hips. Maintain a neutral spine and use your glutes to return to the starting position. You may hold a weight in your hands to increase the difficulty of this exercise. Repeat 10X.

Side Lying Hip Abduction
Side Lying Hip Abduction

Sidelying hip abduction: Start laying on your side with bottom leg slightly bent for support. Roll the top hip forward, and point toes down toward the floor with the ankle bent up toward the shin. Raise the top leg up and slightly behind you, leading with the heel. Ensure that your hip stays rolled forward. You should feel this in the side of your glutes, where your gluteus medius is. If you feel this at the side of your leg or pelvis, roll your hip forward more or bring the leg slightly more behind you. Repeat 10X on each side.

Tricep Extension
Tricep Extension

Tricep press: Start standing with weight in both hands. Lift weight over your head so it starts at the base of the back of your neck with your elbows bent. Extend elbows so the weight lifts toward the ceiling. Slowly return the weight to the base of the back of your neck. Repeat 10X.

Rotator Cuff & Shoulder Strengthening

Rotator Cuff Sequence
Rotator Cuff Sequence

Sidelying abduction: Lay on your side with arm straight resting on your side. Roll your top shoulder back so it is in line with your ear. Raise your arm directly above you toward the ceiling, then down toward your ear. Return to starting position. You may hold a weight in your hand to increase the difficulty of this exercise. Repeat 10X each side.  Sidelying external rotation: Lay on your side with your elbow bent to 90 degrees so the upper arm is resting on your side and your hand is toward the ground in front of you. Roll your top shoulder back so it is in line with your ear. Raise your hand toward the ceiling. Return to starting position. You may hold a weight in your hand to increase the difficulty of this exercise. Repeat 10X each side.  Sidelying horizontal abduction: Lay on your side with arm resting straight in front of you. Roll your top shoulder back so it is in line with your ear. Raise your arm back and above you toward the ceiling, then down toward your ear. Return to starting position. You may hold a weight in your hand to increase the difficulty of this exercise. Repeat 10X each side.  Sidelying flexion: Lay on your side with arm resting straight on your side. Roll your top shoulder back so it is in line with your ear. Bring your arm in front of you toward your head. Return to starting position. You may hold a weight in your hand to increase the difficulty of this exercise. Repeat 10X each side. 

Overhead Press
Overhead Press

Overhead Press: Start standing with feet hip width apart and weight in hand. Turn your palm in front of you. Bend your elbow to bring your hand up, then rotate your hand so the palm is again facing forward. Raise the weight overhead, then slowly reverse the motions to return weight to the elbow and then to the hip. You may do this exercise with both arms simultaneously, though ensure your lower abdominals are engaged and your back does not arch. Repeat 10X on each side.

Tricep Extension
Tricep Extension

Tricep press: Start standing with weight in both hands. Lift weight over your head so it starts at the base of the back of your neck with your elbows bent. Extend elbows so the weight lifts toward the ceiling. Slowly return the weight to the base of the back of your neck. Repeat 10X.

Gluteus Medius Strengthening

Side Lying Hip Abduction
Side Lying Hip Abduction

Sidelying hip abduction: Start laying on your side with bottom leg slightly bent for support. Roll the top hip forward, and point toes down toward the floor with the ankle bent up toward the shin. Raise the top leg up and slightly behind you, leading with the heel. Ensure that your hip stays rolled forward. You should feel this in the side of your glutes, where your gluteus medius is. If you feel this at the side of your leg or pelvis, roll your hip forward more or bring the leg slightly more behind you. Repeat 10X on each side.

Single Leg Deadlift
Single Leg Deadlift

Single leg deadlift: Stand on one leg, keeping hips even. Slightly bend the standing knee. With a neutral spine and lower abdominals slightly drawn in, bend at the hips so your trunk comes forward and down to horizontal. Make sure both your hip bones stay even and facing forward, and do not let hips rotate up or out. The motion should come from a hinge at the hips, and the floating leg should come up behind you. This will look like a ‘tipping bird’ motion. Return to the starting position by using glutes. You may hold a weight in your non-standing hand to increase the difficulty of this exercise. Repeat 10X on each side.

Clamshell
Clamshell

Clamshell: Start laying on your side with knees bent in front of you at about 90 degrees and hips stacked. Raise the top knee toward the ceiling, keeping your feet together. You should feel this deep in your glutes. You may add a band around the knees to increase the difficulty of this exercise. Repeat 10X on each side.

Low Back Pain

Bridges
Bridges

Begin lying on your back with your feet flat on the floor, hip-distance apart. Draw in your abdominal muscles, allowing your pelvis to tilt back towards you and lifting your tailbone in the air. Continue to lift your pelvis in the air, rolling up through your spine one vertebra at a time until your weight is between your shoulder blades. Then reverse the motion to slowly lower your pelvis back down. Repeat 10x.

Lower Abdominal Marches
Lower Abdominal Marches

Begin lying on your back with your feet in tabletop position- your hips and knees should both be bent at a 90 degree angle. Draw in your abdominal muscles so that your low back stays in a neutral position. Slowly lower one foot toward the floor, keeping your knee at a 90 degree angle, then lift back to tabletop position. Make sure your lower back stays stable throughout the entire exercise. Alternate feet for a total of 5 marches with each foot.

Clamshell
Clamshell

Clamshell: Start laying on your side with knees bent in front of you at about 90 degrees and hips stacked. Raise the top knee toward the ceiling, keeping your feet together. You should feel this deep in your glutes. You may add a band around the knees to increase the difficulty of this exercise. Repeat 10X on each side.

Cat-Cow
Cat-Cow

Begin on your hands and knees, making sure your wrists are directly below your shoulders and your knees are directly below your hips. Slowly draw your belly button in toward your spine, rounding your back as you drop your head and tail. Then reverse the curve by dropping your belly toward the floor, lifting your head and tail so that your back arches. Move slowly and try to feel the movement through your entire spine. Repeat 10x.

Bird-Dog
Bird-Dog

Begin on your hands and knees, making sure your wrists are directly below your shoulders and your knees are directly below your hips. Your spine should be neutral, with the back of your head aligned with your shoulder blades. Maintaining this alignment, slowly lift one leg and the opposite arm until they are aligned with your spine, then lower back toward the floor. Avoid arching or twisting your back during this exercise. Alternate for a total of 5x on each side.

Child’s Pose
Child’s Pose

Begin on your hands and knees with your knees slightly wider than your hips. Shift your hips back toward your heels, allowing your back to round and reaching your fingertips away from you. Hold this stretch for 30-60 seconds.