Name: Playbook - Dr. Caleb Burgess - Hip Impingement Recovery - Weeks 5-6
Uploaded: 2024-04-19T04:48:15.097Z
Duration: 20 min
Description: Hip Impingement Recovery - Weeks 5-6

*Listen to the video for a detailed description
*Perform for 3-5 minutes, elevating your leg more if needed, and keeping the foot slightly out to the side from the center of your body

Supine Hip Long Axis Distraction with Pullup Assist Band

*Listen to the video for a detailed description
*Hold each rep for 3-5 seconds
*Adjust the line of pull on the band as needed to make it more comfortable for you
*If the band is uncomfortable in your groin, place a small folded towel between the band and your groin to pad the area
*Perform on both sides or only on the side that is symptomatic, depending on your preference

Low Lunge Groiner with Band Lateral Distraction

*Listen to the video for a detailed description
*Hold for a goal of 30-60 sec per rep
*Make it EASIER by elevated your arm higher and/or assisting as needed with the bottom foot/leg
*Make it HARDER by placing your arm on a lower surface or on the ground

Side Plank - Forearm Elevated - Hip Adductor Bias

*Listen to the video for a detailed description
*Hold for 3-5 seconds at the top of each rep
*If it hurts, don't push out into the band as hard and/or don't lift yourself up as high

Hip Thrust with Band - 2 Legs

*Rest time is between sides

Set up:
- Lay down on your back with a looped band around your feet

Movement:
- Slowly bring your knee toward your chest and then slowly lower back down

Supine Hip Flexion with Knee Flexed - Band

*Listen to the video for a detailed description
*Hold for 1-5 seconds at the bottom of each rep
*If it hurts, don't go down as far

Split Squat with Medial Band Pull

Hip Impingement Recovery - Weeks 5-6

Joanne

Hip Impingement - Start Here!

Teresa

Tips for sitting are good! I knew my couch was too low but didn’t think to add pillow under me as I didn’t have one. Yes, it makes a difference!  I thought it was just affecting my low back but had X-rays and have hip impingement also!

Hip Impingement Recovery - Weeks 5-6

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