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FIX YOUR HIP PAIN


๐Ÿ’ขFIX YOUR SNAPPING HIP๐Ÿ’ข by @healthbykilo

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Hip snapping syndrome when you hear/feel a snap when you flex or extend your hip.


This happens when soft tissues like muscles, ligaments, and/or tendons that cross the joint of the hip get caught on bony protuberances and create an audible snap/pop with or without pain.


These few movements will need you to stabilize the pelvis while moving the hip. That is key to preventing this issue.


1๏ธโƒฃ๐—œ๐—ฆ๐—ข๐— ๐—˜๐—ง๐—ฅ๐—œ๐—– ๐—›๐—œ๐—ฃ ๐—™๐—Ÿ๐—˜๐—ซ๐—œ๐—ข๐—ก ๐—ช๐—œ๐—ง๐—› ๐— ๐—œ๐—ก๐—œ ๐—•๐—”๐—ก๐——๐—ฆ:

Lie face up with a mini band around the feet. Put the legs up at 90 degrees and extend one leg towards the floor while keeping the other leg fixed. Keep the lower back flat on the floor at all times.


2๏ธโƒฃ๐——๐—˜๐—”๐——๐—•๐—จ๐—š ๐—ช๐—œ๐—ง๐—› ๐—›๐—˜๐—”๐—Ÿ ๐—ง๐—”๐—ฃ:

Lie face up with legs bent at 90 degrees with arms extended towards the ceiling. Lift the lower back a few inches off the ground and slowly lower one heel towards the ground. Keep your core contracted at all times during this movement.


3๏ธโƒฃ๐—˜๐—–๐—–๐—˜๐—ก๐—ง๐—ฅ๐—œ๐—– ๐—›๐—œ๐—ฃ ๐—™๐—Ÿ๐—˜๐—ซ๐—œ๐—ข๐—ก:

Lie face up with one leg bent at 90 degrees and the other fully flexed towards the ceiling. Slowly lower the leg towards the ground while keeping the rib cage pulled in. Pull the leg slowly back inwards to the starting position and repeat.

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If you need help with calculating your ๐—ฐ๐—ฎ๐—น๐—ผ๐—ฟ๐—ถ๐—ฒ๐˜€, tracking ๐—บ๐—ฎ๐—ฐ๐—ฟ๐—ผ๐˜€ or setting up a ๐˜„๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ ๐—ฝ๐—น๐—ฎ๐—ป, feel free to reach out to me. I would be happy to help.



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