4 Best Hip Impingement Exercises (FAI) - No Equipment Needed

4 Best Hip Impingement Exercises (FAI) - No Equipment Needed: https://www.kinetixphysiotherapy.com Adam shows you some exercises to tackle hip impingement. Remember to be very careful with exercises, and make sure you have a proper diagnosis from your doctor/physiotherapist. These exercises work to strengthen your hamstring, gluteal, abdominal and lower back muscles to improve the mechanics of the hip.

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More Details About This Video:

If you are suffering from hip impingement or want to strengthen your hamstring, gluteal, abdominal and lower back muscles then check out this video. Hip impingement is caused by premature contact of the thigh bone (femur) and the hip socket (acetabulum) when moving the hip joint. This is often pain free but can cause pain often into the groin as well as a catching feeling. For more information on hip impingement follow this link! https://www.kinetixphysiotherapy.com/...

In this video I look at 4 exercise to tackle hip impingement which require no equipment to do!

Pelvic tilt +/- lift off:

To do a pelvic tilt lay on your back on the floor or bed with your knees bent and feet flat on the bed/floor. Place your hands underneath your lower back (palms on the floor/bed). Then engage the abdominal muscles to flatten your lower back on the bed/floor, squashing your hands. This can be completed without your hands underneath your back as well. To make this more challenging you can add a lift as well. To do this have your hand either across your chest or underneath your head for support. Complete a pelvic tilt and squash your lower back into the bed/floor, then lift your shoulder blades up off the bed/floor towards the ceiling. This movement should aim to lift straight up towards the ceiling and is not a crunch. Hold for 1-2 seconds and then relax back down.

Bridge/single leg bridge:

When completing a pelvic tilt and your back is flat against the bed/floor you will notice your pelvis begin to tilt and your buttocks will lift slightly off the bed/floor. Follow this movement, lifting the hips off the floor/bed slowly and follow by peeling the back off of the bed/floor vertebra by vertebra. Continue to lift until there is a straight line from your knees to your shoulders. Then slowly come down to the starting position. This is how to complete a standard bridge which can be progressed in various ways. In this video we cover a single leg bridge which is completed by coming to the top of a bridge and then straightening one leg. Hold, then return to the starting position. To see other bridge variations, check out this video:    • 5 Best Bridge Hamstring Strengthening Exer...  

Clam:

To complete a clam exercise, you must first lay on your side with the leg to be exercised on top. Have your knees bent and your legs on top of one another. Roll the hips forwards to ensure they are stacked on top of each other. Then to complete the exercise keep your ankles together but lift the top knee away from the bottom one. This knee should only lift roughly 10cm. Hold and then rest the knee back down to complete the repetition. To make this more challenging tie a band around your knees to provide some resistance. This link will take you to a band that I would recommend using: https://amzn.to/3w3oA7z

Side lying hip abduction:

The final exercise covered in this video is side lying hip abduction. As the name suggests, to complete this exercise you must lay on your side. Lay with the bottom leg bent for support and the top leg straight, this is the leg that will be exercised. Roll the hips forwards to ensure they are stacked on top of each other. Then lift the top leg up towards the ceiling, keeping the leg straight throughout. Hold for 1-2 seconds and then lower the leg back down. To make this more challenging you can rotate the leg to lead the lift with your heel.

To improve muscular strength, you should and aim to complete 8-12 repetitions for 3 sets.

If you need any more information or wish to book an appointment with me please contact me!

DISCLAIMER: Adam is a Chartered Physiotherapist Therapist and regulated by the Healthcare Professions Council (HCPC), however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a physiotherapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor