I started physical therapy again officially last week, and went this week as well. They think my back is causing my hip problems. :/ Boooo.. But I've got to get some equipment to help me do some of the therapies they want me to complete every day. It's a laundry list @_@
- Legs up propped against a wall to start with for 30 seconds 3-4 times. Then let them rest a moment.
- Warm up hips with heating pads
- Leg swings 10 on each leg 2x
- Grok squats 30 seconds 2-3x
- Pigeon pose 30 seconds 2-3x
- Leg-knee stretches 2-3x each leg
- Bridge pose 5-10 seconds 10 reps 2-3x
- Spine stretch on knees (Cat-cow poses) 4-5x holding for 3-4 seconds each
- Spine stretch on back (crossing the bent leg over) 10-20 seconds 2x each
- Hydrants 10x each leg
- Hip adduction (squeezing a ball between my knees) 10 seconds 10 reps 2-3x
- Clamshells (with rubber band resistance) 5 seconds 10 reps 2-3x
- Hip obliques on wall 30 seconds 5x each
- Hamstring supine stretch (with stretch band) 30 seconds 5x each
- Gluteal stretch (with ball.. but I don't have one) 30 seconds 5x each
- Foam roller and tennis ball rolling on back/spine, IT band, and hamstrings after all of that.
.... That about sums it up for 'things I need to do to fix my hips'. :/ They really didn't appreciate my "Ain't nobody got time fo that!" joke either.
I don't really like this list, and I have none of the equipment for it yet.. I'm going to make a foam roller out of PVC pipe, duct tape, and insulation.. because those foam rollers are like $30 alone! I also have a device made for thigh-master-work but I can use it to squeeze my knees too, and I have the bands.. so I just need to find a clearance fitness ball and figure out where to store that sucker in my room lol. I wanted one anyways.
I also got some sole inserts for free, thankful for that.
They do feel really good in my shoes, but I worry sometimes that maybe my old inserts are what caused my arches to be weak in the first place...