Yoga for hip bursitis

Hip Bursitis Stretches & Exercises – Ask Doctor Jo

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just clean room our disclaimer ler

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hey everybody is dr. Jo and Molly today

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we’re going to talk about that bursa

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again this time it’s going to be hip

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bursitis or the technical term camp Eric

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bursitis can say that three times fast

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doubt it let me show you some stretches

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and exercises for it let’s get going the

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first exercise is going to stretch the

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IT band and that’s what comes over that

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Bursa that irritates it sometimes the

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leg that you want to stretch is actually

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going to go back behind the other leg so

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it’s going to be back at an angle and

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then you’re going to just go straight

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down into a stretch if you want to feel

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a little bit more of a stretch in that

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hip take your hip on the side that’s

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hurting and kind of push it out to the

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side a little bit so holding that for 30

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seconds and then relaxing and doing that

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three times the rest is going to be down

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on the ground okay so the next stretch

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is going to be for our piriformis and

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glute muscles molly is very excited

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about the glute muscles this is a bigger

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for stretch so take the side that you

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want stretched and cross it over your

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legs so you’re making a figure four with

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your body if you can pull it a little

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bit closer that stretches it even more

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once you get your leg over here then you

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can bend forward Oh

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Molly Molly doesn’t think that feels

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very good but it actually feels really

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good and it’s going to stretch the side

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over there where that Bursa is so

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holding it for about 30 seconds

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letting Molly get comfortable testing

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and then relax and doing that three

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times next we’re going to do some

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strengthening exercises lying down on

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your back we’re going to do just a

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straight leg raise bring your foot all

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the way down locking out that knee

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keeping it straight pull your toes up

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towards you that will help lock out your

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knee you just want to lift your leg as

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high as the other side so bringing it up

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there

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and then slowly coming back down so

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don’t let gravity just drop it down but

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make sure you’re controlling that leg

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keeping those toes pulled up so it locks

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out the knee so your knee stays straight

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you don’t want that knee bent you want

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it nice and straight just start with ten

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two sets of ten then work your way up

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from there the next one is going to be

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on your side to get the outside muscle

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so the leg that you want to work is

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going to be on top you can bend your

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bottom leg just to give it some support

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but you want to be in a straight line if

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your leg comes forward try and pull it

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back just a little bit same thing though

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you’re going to pull your toes up tight

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lock out that leg make sure the knee is

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straight and just bring it up doesn’t

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have to be too high but make sure you

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control it going up and down don’t let

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gravity just drop it down if you feel

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like your leg starts coming forward a

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little bit make sure you bring it back

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because you want to be in a straight

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line and you want your hips to be

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straight up and now the last one is

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actually a clamshell now so bend both

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knees kind of put them together and then

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you’re basically going to keep the hip

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straight up and down again but just lift

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it up like a clamshell and then slowly

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come back down don’t let those hips roll

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back but pull them forward so you’re

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coming out and then back down starting

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off with 10 to 15 do 2 to 3 sets there

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you have it those were the stretches for

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hip bursitis if you have any questions

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like Mollie leave them in the comments

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section and if you want to check out

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some more videos yeah go to

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askdoctorjo.com don’t forget to follow

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us on Facebook and Twitter and remember

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be safe have fun and I hope you feel

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better soon

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