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February 2015 Moms
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Hip stretches

racheltheroseracheltherose member
in February 2015 Moms
my hips have been very achey if I do more walking than normal, I discussed my concerns with my doctor because my husband and I are going on vacation to the Grand Canyon soon. She suggested stretches, has anyone found any particular stretches to be helpful with alleviating hip pain before or after activity?

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Re: Hip stretches

  • jennjilljojennjilljo member
    This might help https://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/multimedia/pregnancy/sls-20076930?s=1

    I use 2, 3 and 4 a lot and they help with hip and lower back pain usually.
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  • racheltheroseracheltherose member
    Thank you!! I'll give them a try. I don't want to be the wet blanket on our vacation from hip pain!

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  • NeeseyNeesey member
    I've been doing some others as well from my physical therapist. The pelvic tilts shown above are great. I do them lying on my back. You want to make sure you are rocking your pelvis all the way to neutral which may feel farther than you expect. When finishing the movement you want to think that you could fit a blueberry between your lower back and the floor so your sacrum is flat.
    Side lying quad stretches. Keep your back straight and pull your top heel back toward your thigh. Keep your knee in line with your hip and hold for 30 seconds on each side.
    Figure 4 stretches. Lying on your back bring your legs up to table top. Cross one ankle over your thigh. Put your hands under your ankle and pull your tigh toward your chest. Hold for 30 on each side.
    Make sure you are wearing supportive shoes. No flip flops or sandals on long walks. Have a fun trip!
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  • racheltheroseracheltherose member
    Neesey said:

    I've been doing some others as well from my physical therapist. The pelvic tilts shown above are great. I do them lying on my back. You want to make sure you are rocking your pelvis all the way to neutral which may feel farther than you expect. When finishing the movement you want to think that you could fit a blueberry between your lower back and the floor so your sacrum is flat.
    Side lying quad stretches. Keep your back straight and pull your top heel back toward your thigh. Keep your knee in line with your hip and hold for 30 seconds on each side.
    Figure 4 stretches. Lying on your back bring your legs up to table top. Cross one ankle over your thigh. Put your hands under your ankle and pull your tigh toward your chest. Hold for 30 on each side.
    Make sure you are wearing supportive shoes. No flip flops or sandals on long walks. Have a fun trip!

    These are great! Thank you!

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  • jennjilljojennjilljo member
    I hope they help. GL and enjoy your vacation.
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  • racheltheroseracheltherose member
    jennhillhoite said:

    I hope they help. GL and enjoy your vacation.

    Thank you! I can't wait for a little get away one last time as two :-)

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  • mrsclark731mrsclark731 member
    I use one of these suckers to stretch at least 3x a week--it really helps:
    image
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  • racheltheroseracheltherose member
    mrsclark731 said:

    I use one of these suckers to stretch at least 3x a week--it really helps:

    image
    Interesting! Where could I find one?

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  • mrsclark731mrsclark731 member
    Amazon! It is called a Rumble Roller.

    It is SO good for stretching hips, and feels nice on your back and neck too :)
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  • racheltheroseracheltherose member
    mrsclark731 said:

    Amazon! It is called a Rumble Roller.


    It is SO good for stretching hips, and feels nice on your back and neck too :)
    My Amazon app is going to be smoking today. I found a breast pump for $100 brand new that's normally $270. Back for this! Thank you!

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