in this video i'm going to show you how
to fix a popping hip
for good using no equipment stay tuned
hey everyone dr rowe here at spinecare
in st joseph michigan
so have you noticed a nagging pop click
or snapping sensation with your hip with
certain movements
you might have what is called snapping
hip syndrome that's where the soft
tissue around that hip joint capsule
becomes inflamed and with movement it
can kind of grab at there resulting in
that click
or pop so we're going to go over very
easy
effective stretches and exercises that
are going to target
all of the main muscle groups that are
responsible for that snapping hip
syndrome the great part is you can do
pretty much all of these at home and
they do not require
any special equipment you may find that
it gets rid of that popping clicking or
snapping hip
in as little as 30 seconds also so let's
get started with it and get rid of that
popping hip
right now for good so without a doubt
one of the biggest causes of a popping
or snapping hip
is lack of joint mobility into that hip
let's do a compound stretch that is
going to do a lot it's called the 90 90.
it's going to focus on internal and
external rotation and just stretch
so much muscles in the back it's very
easy to do
you're just going to start off on the
floor and you're going to put
both knees at 90 degrees from the hip to
the knee
to the ankle so it kind of looks just
like this one is going to go
in front of the other try to keep the
knees on both sides
flush with the ground itself and on the
side that has the leg forward
you just want to stabilize your upper
body weight
by bringing the arm straight and try to
get into nice upright
posture when you do this you're already
going to start to feel a very good
stretch into the hips
so if you need a little bit of time just
get used to doing this stretch
first but how we're going to intensify
this stretch
is we're going to then straighten our
arm like this
and we're going to lean forward into it
and the more that you lean into it
the more intense that stretch is going
to get into that hip
so only go to your comfort level once
you hit that point
hold this for 15 seconds you're just
going to simply relax
and then you're going to then do it up
to five times each time just try to go a
little bit further with it
challenge yourself get a little bit more
motion in there after you're done on one
side
you just simply switch to the other side
just like this
and then just repeat that process good
way to build a lot of motion
into the hip so this next mobility
stretch to help hip snapping or popping
is going to target more of the hip
flexors it's great because it's going to
go in so many directions
what i'm going to be using is a foldable
chair for this let's go up to the chair
put one leg up like this the other leg
is going to go completely straight what
i do simply
is with very good upright posture let's
get very good posture in the back and
also into the upper back
is just lean forward into it kind of
like a lunge
when you do this you're going to feel a
very good stretch into the front of the
leg
of the straight leg go as far as you
feel comfortable
from there you want to just do this a
couple times for about a 10 to 15 second
hold
relax take a bit of a breather and then
just simply switch to the other side
this is how we're going to engage those
muscles even more let's go back into
that starting position
let's take our arms cross them over like
this and then just simply
turn or rotate towards one side you're
going to notice that this hits those
muscles just a little bit differently
turn as far as you feel comfortable hold
this for about 10 to 15 seconds
you're just going to relax and then
you're going to go to the other
side again as far as you feel
comfortable 10 to 15 second hold
you want to come back to the middle and
then repeat that five times
on each side if you want to take this
even to the next level
take your arms put them out straight
like this to the point where they're
almost going to clap
lift them up over your head and what
you're going to do lunge into it and
then
bend towards one side you're going to
feel those muscles again
getting engaged a little bit differently
hold this comfortably for 10 to 15
seconds
come back to the middle go towards the
opposite side to do the same thing
come back to the middle and then five
complete repetitions
on both sides you're going to notice
that that builds
a lot of stretch around the hip that may
help get rid of that
snapping or popping sound one of the
biggest culprits of a snapping or
popping hip
is the iliopsoas muscle which is a
primary hip flexor
so let's give special attention to that
i'm going to be using a sturdy foldable
chair and you can pretty much use
anything a bench a stool
as long as it's elevated sturdy not on
wheels
what i'm going to do is go next to a
wall or a door and place
my upper body against it you wouldn't
you pretty much want it from the butt
all the way to the
head just flush against the wall for
support i'm going to take my fingers
hook them like this
and then start to pull out like that
to just engage the upper body to create
kind of like a stabilization point
from there i'm just going to lift one
leg up bend the knee at 90 degrees
place it on the chair we're going to
start off by doing a simple hip march
we're going to go over three different
motions and this will be the first one
what i'm going to do is just simply lift
the heel up off the floor
i should say the chair just like this go
up as far as you can the more that you
go up the more that you're going to feel
the muscles in the leg around the hip
even into the glute buttock start to
fire hold this for 15 seconds you're
just going to simply relax
and then you're going to repeat this up
to five times
from there you're just going to simply
switch to the other side it's very
important that you do all of these
on both sides to keep the muscles in
balance
from there what we're going to do is
make it a little bit more tricky
let's put the chair a little bit in
front of us and position it to where
your leg is going to be able to go
completely
straight like this so we want to get
into a very good upright posture
everything flush against the wall
let's get back into that upper body
stabilization anchor
and just simply lift the heel up this
right here is going to engage a lot of
muscle so only go to your comfort level
again try to go up as far as you're able
to hold this one for about
five i should say 15 seconds relax
and then do it five complete times
before then
switching to let me get my balance here
to the other side go very slowly with
these
you're going to notice that one side is
a lot more tricky than the other
that is completely normal because you're
going to have muscle imbalance
that these exercises are really going to
focus on for the last one i'm going to
be using a can of soup
and i'm just going to place it at the
edge of that chair we're going to do a
hurdle so we're going to take that last
exercise that we did the straight leg
and just hurtle over the soup can if you
don't have a soup can just anything
that's about three to four inches tall
is all you'll need so what i'm going to
do go back into that position
let's position that soup can right there
we're going to anchor everything
and just simply bring the heel over this
right here is going to put more of a
dynamic motion into the hip
making it a little bit more tricky try
to do 10
to 12 very slow repetitions
on both sides and again you'll notice
that one side for me it's my left
that's just a little bit more tricky so
just build into it very slowly
again to your comfort your comfort level
only so another big
cause of a popping snapping or clicking
hip
is due to imbalance or weakness
into the glutes and the core muscles so
let's do an exercise that's going to hit
everything at once and keep all of them
in sync
this is a modified bridge exercise that
we're going to
add a march so i'm going to lay flat on
my back i'm going to use my foldable
chair again and just put my legs up like
this
what we want to do with the arms is just
put them off to the sides
anchor ourself down the bridge is very
simple what i'm going to do is just
simply
lift my butt up off the floor to the
point where my
knees my hips to my shoulders are going
to be in a nice straight line
so that's what it should feel like while
you do this you should feel the core
muscles
engage the low back around the hips
pelvis
glutes buttock it's going to work
everything help lengthen those muscles
and also
strengthen them arguably the bridge is
one of the best exercises that you can
do for the lower body
so from there what i'm going to do is
then take one knee
and do a marching exercise with it so
i'm going to bring that knee to the
chest
and when you do this it's going to be
very challenging so only go to your
comfort level
you want to bring that knee back towards
you as much as you can hold this one for
10 to 15 seconds
from there you're just going to relax
and then you're just going to repeat
this
on the other side you want to do this
nice and slow
and then from there do five complete
repetitions on each side
so this next exercise is really good for
helping with
hip popping or clicking when turning the
leg or rotating it so i'm going to be
using my folding chair
and this is called the fire hydrant and
you're going to find out for good reason
what i want to do is just bend the knee
at 90 degrees
and then simply lift it up like this as
far as i am able to i'm also going to
rotate my upper body with the side
that's being lifted up while i do this
you should feel a lot of muscles being
activated across the glutes
the hip low back even into the leg go up
as
far as you can hold this one for about
15 seconds you're just going to relax
take a bit of a breather and then just
simply switch
to the next side again rotating the
upper body
with that raised knee 15 second hold
come back take a breather
and each time you do this try to go just
a little bit further with it really
challenge it because it's going to help
strengthen those muscles
even more but you want to do just five
complete repetitions
on each side if you liked the video and
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