30 Minute Femoral Neck Workout To Improve Your Balance & Strengthen Your Hip with Justina Bailey

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Worried about breaking a hip? You're not alone. Every year, over 300,000 people are hospitalized for hip fractures, most of which occur from falls.
But that doesn't have to happen to you. In this session, we walk you through easy exercises designed to adjust the tension and leverage of your hip socket to strengthen a crucial part of your hip: the femoral neck.
The femoral neck connects the shaft of your femur to the ball of your hip joint and is primarily made of trabecular bone, which is fragile and vulnerable to fractures. By improving the positioning and loads placed on this area, you can stimulate the body to build stronger bone where it is needed most.
These moves will help lead to stronger hips, improved balance, and faster reflexes—significantly reducing your risk of fracturing a hip. You'll learn "Sand Scraping" to use gravity and friction for stability , how to load the femoral neck with lunges , and how to use the "Hip Hinge" to generate power without pain.

This routine is specifically designed for those with osteoporosis or anyone looking to preserve their mobility.

CHAPTERS:
00:00 - Intro: The Femoral Neck & Fracture Risk
01:12 - Warm Up & Stretching
07:38 - Exercise 1: Sand Scraping (Stability)
10:40 - Exercise 2: High Lunge (Loading the Bone)
14:59 - Exercise 3: Diagonal Lunge (Hip Hinge)
17:51 - Exercise 4: 90/90 Lunge (Deceleration Control)
20:21 - Exercise 5: Fold Overs (Gait Mechanics)
25:03 - Cool Down: Unwinding the Hips

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DISCLAIMER: This content is for general informational and demonstrative purposes only and does not constitute medical advice or a treatment plan. Always consult a qualified healthcare professional before acting on any information presented here.