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  • - So this video is all about

  • a popping hip when exercising

  • or a snapping hip,

  • or it's also known as a dancer's hip,

  • and it's that popping sound

  • or the popping sensation that you feel

  • when you are laying on your back

  • and you're extending your leg,

  • you're stretching your leg,

  • or when you climb stairs,

  • or when you run,

  • and essentially this popping sound is most commonly caused

  • by one of two tendons or both.

  • One is the TFL, the tensor fasciae latae,

  • which sits on the side of your hip,

  • and what it does is,

  • it snaps over a piece of bone.

  • It's so tight.

  • It's snapped over a piece of bone,

  • that gives you the popping sound,

  • or the other muscle.

  • It's called the iliopsoas muscle,

  • and it sits inside of the hip, here,

  • and the same thing,

  • it runs over a bony prominence

  • and you get that snapping sound,

  • but the real question is,

  • "Why are these muscles so tight?"

  • And the reason often for the TFL on the side

  • is that you've got weak hip stabilisers,

  • and I'm going to give you a really great exercise.

  • It's called Seven Ways Hip,

  • to stabilise,

  • to help strengthen those muscles on the hip.

  • You haven't seen (indistinct) before, I think,

  • and it's a fantastic exercise to do it.

  • It'll really make your hip stabilisers quite sore

  • when you do them,

  • and the other thing is the iliopsoas muscle,

  • when that gets really tight,

  • it means that you don't have enough control

  • of your core muscles.

  • So, you might be quite strong,

  • you might be able to do a plank for however long you can,

  • but there's no control,

  • and I'll give you an exercise

  • to gain more control over your core muscles

  • that will help to reduce the hip.

  • So the first that I'm going to do is stretch the hip out.

  • I think it's more stretching to relax those muscles a bit,

  • but then we need to work

  • on the real corporate of the problem,

  • which is lack of strength,

  • and I'll give you some really effective exercises for that.

  • Okay, let's get started.

  • (motivational music starts)

  • - So we're going to start off with a few stretches

  • before we do the strengthening,

  • and the first stretch I'm going to demonstrate to you

  • is the modified Brettzel 2.0.

  • Fantastic stretch to stretch out

  • the outside of your hip.

  • It's a one stretch fits all, essentially,

  • and what you need to do is upper leg,

  • as you can see is perpendicular to the wall.

  • My back leg is straight behind me.

  • I've got a 90 degree angle in my knee behind me.

  • Now, what I'm going to do with my front leg,

  • I'm going to straighten my knee, yeah,

  • as much as I can.

  • Then, I'm gonna place my hands

  • about a foot,

  • 30 centimetres,

  • in front of me, yeah,

  • and now I'm gonna lean forward a little bit.

  • I can already feel the stretch in this hip,

  • and now I'm going to move

  • my left shoulder forward.

  • So twist and rotate my left shoulder forward.

  • Really lean into the stretch.

  • Breathe out.

  • That's important.

  • Breathe out when you lean into the stretch.

  • I can really feel a lovely stretch

  • out coming in on the side here.

  • Now, so that's your first stage.

  • Now, if this goes well,

  • and you still watch,

  • you're not feeling too much at the moment,

  • what you can do now,

  • is now lean towards the left.

  • So, I'm leaning towards my leg, now

  • Leaning towards my leg,

  • put my right elbow straight.

  • I can place my left hand

  • underneath the hand palm of my right hand,

  • just to be sure,

  • and then lean towards left,

  • turn my shoulder left.

  • Oh, this is a fantastic stretch for the outside of your hip.

  • Keep your elbow straight.

  • Hold the stretch, now,

  • for about 10 to 15 seconds

  • and repeat three to five times.

  • A brilliant stretch

  • for the outside of your hip area.

  • So, start off with this one.

  • Now there are many fantastic hips stretches

  • but I find this one one of the most effective ones.

  • It's called the Active Pigeon,

  • and I think you get most bang for your buck

  • with this stretch to straighten out your hip.

  • So, I'm going to demonstrate this on my right hip for you.

  • So, what you need to do

  • is straighten out my left leg first,

  • and straightening out my left leg,

  • straighten my left knee,

  • and support myself on my toes,

  • and I'm placing my right foot in front of me

  • with about a 90 degree angle in my knee,

  • placing my hands in front of the knee,

  • and all I'm doing now is rolling on with my foot

  • and I'm pressing my right knee towards the floor.

  • While doing this,

  • simultaneously I'm pushing my pelvis down into the floor.

  • So, what I'm doing now

  • is I'm working on the external rotation

  • of the right hip,

  • while simultaneously working

  • on the extension of my left hip.

  • Yeah, so you hold this

  • for about 10 seconds,

  • 15 seconds if you can,

  • and you repeat three to five times.

  • Brilliant stretch for the hip,

  • obviously once you do this side

  • then you can do the other side as well,

  • just in the other order.

  • So, you hold this.

  • You come back up again,

  • and the same thing.

  • Push is down for about 10 to 15 seconds.

  • You hold that maybe 3 to 5 times and you do this daily.

  • Brilliant stretch for the hip, as well.

  • So, so far I've demonstrated two really effective stretches

  • for the hip, for you.

  • My last stretch is a stretch

  • for the iliopsoas muscle,

  • which is this muscle,

  • the front here.

  • It's a super intensive stretch,

  • really effective,

  • might be a bit sore,

  • just bear with me,

  • go through it.

  • I'm sure after time that will ease,

  • but it's worth your time.

  • Really, really good, effective stretch.

  • What you need,

  • I'm going to demonstrate the stretch

  • on my left iliopsoas muscle.

  • So, what you need to do

  • is sit on all fours in front of a wall,

  • then bend your left knee

  • and place foot against the wall, yeah.

  • Then place your right foot in front of you.

  • Now you're sitting up straight.

  • Now, what you're stretching with this

  • is you're stretching iliopsoas,

  • but also your quadriceps muscles,

  • or all the muscles the front of your thigh.

  • So, I'm sitting upright now.

  • All I'm doing now,

  • is I am pushing my pelvis a little bit forward

  • and I can even push my whole weight a bit forward,

  • push my pelvis forward like this.

  • I could really feel the stretch now,

  • all along the front of my hip, here,

  • in my iliopsoas area, here,

  • and in my