Indoor, Outdoor & Kids' Trampolines

Therapeutic Exercises for Hip Osteoarthritis Home Therapy

So let’s go quickly through this part now. Dumb and smart strength, coordination, why are we exercising? We want to get all this stuff back, right? Leg press is a dumb exercise. It’s not dumb to do, we need to do some things like that. Athletes can do that. It’s just that you don’t have to think a whole lot, right? A single leg squat, where you can fall three hundred sixty degrees, that’s a smart exercise. So you want to combine the dumb and the smart. Why do we exercise? Shawshank Redemption down there. All right, I’m going to buzz through this. The main thing is some of these mobility things are going to look like stretches, like a butterfly stretch, an adductor stretch. Don’t crank on the nineteen year old, the super,
hypermobile with a labral tear and just try to shred through adductors. It’s not going
to feel very good, she’s going to tone up. Same with hip flexors. In those people it’s not a stretch, it’s an encouragement. It’s a maintenance. It’s a, let’s maintain stability to achieve this position. It’s like a check-in. An apple a day keeps the doctor away.
You want to make sure that this person can maintain that. But they don’t need to gain
any more. Those people you want to look more at – it’s not tightness they’re complaining about but they’ll feel like they’re tight, right? They’ll say, “I’m really tight”, but I can stretch it, you can do Thomas and all these things and they’re not tight at all. They’re just toning up. So you want to do
the anti-tone stuff, we’ll show you that. These are my big four and we need to snack on these. If you stretch something once a day for an hour, you’re wasting your time, right? If you eat fifteen sandwiches in the morning, drink a gallon of water and don’t eat for the rest of the day, it doesn’t
really work like that. You need to graze on these exercises throughout the day. You need to snack on these things. All right, so you want to sit on pillows in the beginning. This one, everyone with OA needs to be able to do this one. Now if you’re really severe, you’re not going to look very good. This position, start on pillows to decrease that impingement, because they’re going to complain about the groin, the crease pain. And then they can increase by having knees fall out more, feet being closer to them, being lower on the pillows or closer to the ground. But start with thirty seconds and have them increase it up to five minutes. They can do their non-judgmental awareness, their meditation, whatever you wanted to do there. Two for one, that’s fine. I can meditate for three seconds before …you can imagine. Then this is a video just showing Jessica, and you can kind of listen to what I talk about later in there. To improve hip
extension, to follow it up, that deep sea fishing, right? We want to make sure that after we mobilize them in the clinic, after they’ve mobilized themselves at home, we want to take up the slack. All of a sudden they’ll say, “My other side feels like that stretched somewhere in the front. This side feels like that stretch plus something else.” And that’s their joint capsule, that’s their irritation. All of a sudden, over the month, they’re like, “Hey, I feel like more of a normal stretch.” Have them do both sides to have a real good comparison and when they feel themselves getting more normalized, it’s sold. You don’t even have
to – compliance is not a problem. Compliance is a problem if you say, “You need to do this three hours a day, six times a day.” You can’t do that. If you snack and – don’t even count it. Just randomly, just do it whenever you feel like it on the snacks, the stretches. Strengthening is a different story, they’re going to have to commit to a dedicated time on that. So here’s Jessica doing that internal rotation stretch. They’ve got to walk that foot out. They’re still going to be a little bit of spinal rotation there but if they walk that foot out, that’s going to put enough stress on the internal rotation. They can’t tie their shoes, they can’t put on their socks,
they can’t bring that knee up. So you start by just snacking on using the strap and just coming up to their shin. Go to that pain, that one to three out of ten pain, hold it a little
while, ten to thirty seconds, go back down. Some people you’ll say do three for thirty,
some people you’ll say do ten for ten. You’ll know those people. But once they can actually hold it up there with their hands and they can get really tall. Make sure they’re up really tall. They can start by just leaning back actually in the chair if they can keep their foot up there. But if they can kind of grab, they’re not pushing the knee down. So you don’t want them – you don’t want her pushing her knee down. Like a lot of people will do that, I mean if you – but you want to get them tall and lift their chest up and have them lean
forward and almost like putting more pressure on her right ischial tuberosity and she’ll
find that stretch. But that’s your litmus test. “I don’t feel the stretch in my butt
like the other side, I feel the crease pain.” Great. Don’t be afraid of that pain, you’re not damaging yourself. Go after it, just respectfully. All of a sudden, and that’s when you get that email, “I feel that stretch, I feel that stretch.” Those are my big four. Do the traditional things
of course too, if you want to. But people only have so much time. The single mom with three kids. So you’ve got to – when you look at the overall thing, people will do stretching daily. They might miss a time here but they’re going to stretch and snack daily. They’re
going to do these soft tissue release things as they want to daily, every other day. The
strengthening, they’re going to go every other day. And they might do something every day, but they’re not going to do that every single day. They don’t have enough time for that,
they will fail.

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