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Hip stretch tips - from my chiropractor

DiscusCoachDiscusCoach
in 2nd Trimester

I went in for upper back pain and as he was stretching and adjusting everything else he twanged my round ligament and broad ligament. Ouch.

He suggest a couple of stretches. 

First lie parallel to the edge of the bed and drop one leg over the side so your foot is on the ground (or, if you are shorter than me,  at least headed towards the ground). You should feel the stretch through the hip and up across your lower belly. 

Then, sit up and put your feet together (like a frog - bottom of foot to bottom of foot). Push down on your knees gently. Your DH can also do this for you. He said rocking them side to side feels good to. 

I made an appointment with a physical therapist today. He is going to show me some exercises and stretches. I'll post about it in case they will help anyone. He also said that he has one that DH can help me do that is really great. I am all for DH doing a little work here! 

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Re: Hip stretch tips - from my chiropractor

  • MsMoseleyMsMoseley member
    Pleaseeee dooo!!! Big Smile
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  • Tonya_GTonya_G member
    Yes You're awesome. I need to make an appt with the chiro- I always have back pain, but it's finally getting to a point where I can't bear it. It helped to go get adjustments when I was pg with DS.
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  • elliotandnicoleelliotandnicole member
    Thanks.  My hips have been hurting really bad lately, so this helps. 
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  • CKLee1107CKLee1107

    Oh! I totally had to goto a chiro for my hip last week and had my follow up today...I am going to keep going because she is AMAZING! 

    Additional stretch from my chiro:

    laying on your back (elevate your head a little for comfort) legs straight on the bed.  Bring up leg bending at knee until foot is at knee level on straight leg.  Let raised knee fall to side slowly and lightly push downward to stretch inside of hip/thigh, knee back to upright, using opposite arm pull lightly knee down across straight leg and back to upright, then (to the side of any large belly) pull knee and leg bent up towards chest (none of these going past comfort level...) repeat with other side (Begin and end with whichever one hurts most that day.) OMG has it felt GOOD!!

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  • mrskruse07mrskruse07 member
    Thanks for that! I've been having lots of hip issues lately, esp sleeping at night.
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  • CBLCBL member
    imageDiscusCoach:

    First lie parallel to the edge of the bed and drop one leg over the side so your foot is on the ground (or, if you are shorter than me,  at least headed towards the ground). You should feel the stretch through the hip and up across your lower belly. 

    This one is awesome for RLP. My Chiro did it too, but suggested when I do it on my own, that I might want to have Dh hold my leg/foot, as the relaxin makes it easy for you to stretch too far and end up pulling something.  

    It's probably a good tip to remember in any type of stretching - just to take it slow and easy.

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