@movability: Stretch your hip again and it still feels tight. Often the tissue is not short, it is guarded. When the hip and pelvis cannot control load, your nervous system adds tone to protect the joint. Stretching gives short relief, then the tight feeling returns. Build control under load and mobility follows. Here’s our massage therapist/fascial stretch therapist Ben demonstrating what to do! The video shows one side only to keep it short. Do both sides. Step Hip Hike on a Step Setup: Stand on a low step with your left foot. Light fingertips on the wall. Left knee locked straight without painful hyperextension. Let the right foot hang off the front edge of the step. Rep: Hike the right hip toward your right ribs so the right foot rises slightly above step height. Then lower the right hip so the right foot drops just below the step. Keep the trunk tall. Do not side bend or push with the hands. Keep pressure through the left big toe and heel. Dose: 2 to 3 sets of 12 to 20 slow reps per side. Small range. Steady breathing. Two‑hand Plate Lateral Reach Hinge Setup: Staggered stance with most of your weight on the front foot. Hold a light plate with both hands at your midline. Rep: Soften the front knee. Hinge at the hips with a long spine and level pelvis. Reach the plate down and slightly out to the lateral side of the front ankle, pause briefly near mid‑shin, then drive through the front heel and big toe to stand tall. Repeat on that side, then switch. Dose: 2 to 3 sets of 6 to 10 reps per side. Three seconds down. Short pause. Two seconds up. You should feel the front glute and hamstring load, and the lateral hip stabilizing. Why this works Hip hikes restore frontal‑plane pelvic control through the stance‑side gluteus medius and supporting trunk muscles. The plate hinge loads the posterior chain while the lateral reach trains the lateral hip and adductors to manage rotation. Together they improve load sharing at the hip and encourage normal sliding of neural structures relative to the surrounding tissues. Many people feel less “tight” once the hip regains control. Safety Work in a pain‑free range. Keep breathing. If pain, numbness, or tingling increases, reduce the range or the load and reassess. Start light and progress gradually. Repeat both sides even though the video shows one. Dr. Sina

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Thursday 18 September 2025 13:11:02 GMT