Do These 5 Exercises Every Day Before It’s Too Late

[00:00] Stop me if this sounds familiar. You

[00:01] wake up and your hips are stiff or your

[00:03] low back is tight or stiff. I've got a

[00:05] five exercise routine here that takes

[00:07] just 5 minutes to do and you can do it

[00:09] in just a little amount of space on the

[00:10] floor. And I promise you, it's going to

[00:12] change your life because it's going to

[00:14] change the way you move. First exercise

[00:16] up though is going to target hip

[00:18] internal rotation. And a lot of you are

[00:20] probably already saying, "I never even

[00:21] thought of it. Don't do it. And I don't

[00:23] know what to do." So, it's really easy.

[00:25] You get down this position here on your

[00:27] feet and with your hands on the floor.

[00:29] The first move, all you're gonna do is

[00:30] spin your knees to the left and then

[00:33] push further. Right? So, I'm gonna do is

[00:35] I'm gonna drive this hip into internal

[00:38] rotation and use this down hand with the

[00:40] back of my elbow and my hand on the

[00:42] floor to push further into internal

[00:44] rotation. And we know about internal

[00:46] rotation loss is it starts to happen as

[00:49] an early indicator of degeneration in

[00:52] the hip. So before it gets too late and

[00:55] that bone on bone condition starts, you

[00:57] want to be able to actually restore that

[00:58] motion. So go for that lost hip internal

[01:01] rotation and try to bring it back. Five

[01:03] repetitions on each side. Next, we can

[01:06] ignore the external rotators of the hip.

[01:08] It's actually still part of the same one

[01:10] exercise, but now as we spin, we use the

[01:12] inside elbow to push further back into

[01:14] external rotation. So this hip is now

[01:16] externally rotating. We're going to use

[01:18] the arm to push back into more external

[01:20] rotation. Same thing on this side. Push

[01:22] and drive back. Twist. Push and drive

[01:26] back. Again, trying to get more and

[01:28] more. Five repetitions in each direction

[01:31] here. Again, all out of this hip flexion

[01:34] position because again, we know that the

[01:36] second thing that's lost as a hip

[01:38] degenerates is hip flexion. Don't let it

[01:41] get that far. You need to intervene at a

[01:43] point when you're in that mild to

[01:44] moderate stage unless you want those

[01:46] long-term changes that you really can't

[01:48] reverse. The next exercise up is one

[01:50] that involves a muscle in that low back

[01:52] cuz this muscle gets tight when you

[01:53] sleep. And we slide a leg back and then

[01:57] drop the hip down to the floor. This arm

[01:59] stays pretty straight. Now you can see

[02:01] all that stretch in this muscle called

[02:03] the QL. And it's a hip hiking muscle.

[02:06] But for a lot of us, depending upon the

[02:08] position we sleep in, we get tight on

[02:11] one side. And because we stay in that

[02:13] position for so long, it tends to wake

[02:15] up feeling really stiff. This will undo

[02:18] that in this dynamic stretch by just

[02:20] dropping the hip down side to side. Drop

[02:24] and bend. Allow that big bend through

[02:27] that muscle itself. Do it in this

[02:28] alternating fashion. Four, five reps on

[02:32] each side. Just like that. And you

[02:35] should feel it right in this area right

[02:37] here. Next third exercise up. Once

[02:40] again, from what that deep hip flexion

[02:43] position, I want you to get comfortable

[02:45] being down here because a lot of us have

[02:47] lost the ability to get this deep. Not

[02:49] if you continue to do this each day.

[02:51] This is now the squat reach. So, in this

[02:53] position here, all I'm going to do is

[02:55] use this arm to again leverage and post

[02:57] off of that inside leg and then rotate

[03:00] up and reach as high as I can. You

[03:04] probably seen this if you've used one of

[03:05] my routines before. It's really, really

[03:07] good. It's really important and that's

[03:09] why it's here. also right you're

[03:11] reaching and twisting and what this does

[03:14] is it really targets the thoracic

[03:16] mobility that area of your spine above

[03:19] your lower back and that needs to stay

[03:22] extended and rotated if you want it to

[03:25] maintain its natural range of motion and

[03:27] when it doesn't it gets stiff it starts

[03:29] to shift those forces to other places in

[03:32] your body and spine specifically that

[03:34] can't handle that. So if you let it go

[03:37] it's going to be harder and harder to

[03:38] get it back. So intervene this way. Five

[03:41] repetitions in each side. Okay, nice and

[03:45] simple. All done from one easy position

[03:47] here on the floor. The next one is going

[03:50] to target your hamstrings and it's also

[03:52] going to target that thoracic spine once

[03:54] again. So all I'm going to do, you're

[03:55] going to be down in this position. Sink

[03:58] down. Try to get your arms out. Sink

[04:01] your butt down and your head down. chest

[04:05] down towards the ground to get that

[04:06] thoracic extension through your midback.

[04:09] From here, bring your hands in, feet go

[04:12] down, drive your knees back as far as

[04:15] you can to try to stretch the hamstrings

[04:16] dynamically down. Slide your hands out,

[04:20] sink down from here. And then again,

[04:24] slide them and drive the knees back.

[04:27] Heels down if you can. If you have

[04:29] really tight calves, it's going to be

[04:30] difficult, but work on improving that.

[04:34] Five repetitions

[04:36] each down and then back into that

[04:39] hamstring position there. Like that.

[04:41] That's four of five exercises. Last one

[04:44] here works on hip flexion and mobilizing

[04:48] those hip flexors. In other words,

[04:50] getting into hip extension. So, what do

[04:51] we do? We get in this position here. One

[04:54] leg goes out in front. You're going to

[04:57] lean as far forward as you can. Okay.

[05:00] What this does is, yes, it does stretch

[05:02] the hip flexors on the back leg, but

[05:04] it's really getting into deep, deep hip

[05:06] flexion, chest to knee if you can. From

[05:09] here, slide and lean forward as much as

[05:11] you can, and then push back off that

[05:14] leg. Allow the butt to come forward, but

[05:17] your hands and body to go backwards. So,

[05:20] now we're getting that big hip flexor

[05:22] stretch on the opposite leg. If I show

[05:25] you on this leg here, it's going to look

[05:27] like this. This is the leg that's going

[05:29] to go into that deep hip flexion. Slide

[05:31] forward. Put your chest on top of that

[05:33] knee like that. You're getting some

[05:35] stretch here obviously in hip extension.

[05:38] But when we then come off of that and

[05:40] lean forward, you can see I could drop

[05:42] into more hip extension here and

[05:45] exaggerate that stretch because I'm

[05:46] going to elongate the torso. Get even

[05:49] more of that stretch on the soaz. So

[05:52] down lean

[05:55] come up and lean more. to more so this

[05:57] time with the butt driving it forward.

[05:59] Five on each leg. Again, if you wait too

[06:03] long, you lose it. When you lose it,

[06:05] then you have a really hard time

[06:08] bringing it back and restoring that lost

[06:10] function. Cuz once you start to lose the

[06:12] function and the mobility, it becomes

[06:14] something different. It becomes a

[06:15] degeneration issue rather than just a

[06:17] hip tightness or mobility lack. You can

[06:20] do this, guys, if you do it with a quick

[06:21] little routine like this. I hope you

[06:22] found it helpful. There's others on this

[06:24] channel. Make sure you click subscribe.

[06:25] If you're looking for a complete program

[06:27] guys, you can find it over at

[06:28] athletics.com. Physical therapist

[06:30] created and of course the right

[06:31] exercises done at the right time for the

[06:33] right results.