Por qué TE DUELE la CADERA al CAMINAR y cómo SOLUCIONARLO 🚶‍♂️

REGISTER FOR FREE HERE 👉 https://bit.ly/semanadelacaderayoutube 📌 VIDEO OBJECTIVES 🟢 Activate and strengthen the gluteus maximus and medius, key to hip stability. 🟢 Improve stability and balance to prevent limping and falls. 🟢 Teach exercise progressions adaptable to all levels. 🟢 Raise awareness about the importance of managing mechanical stress (yes, the one that weighs us down... literally). 📌 BENEFITS OF EXERCISE ✅ Strengthens key hip muscles, which helps prevent and reduce pain. ✅ Improves posture and gait, avoiding compensations and overloads. ✅ Increases neuromuscular control and body awareness (that sixth sense we never train). ✅ It contributes to a better quality of life, making basic activities like walking, getting up, or climbing stairs easier without looking like an injured penguin. 📌 DESCRIPTION Do you experience a nagging pain in your groin or on the side of your hip when walking? Has your gait become worthy of a zombie parade? Don't worry, you're not alone, and more importantly, there's a solution. In this video, you'll learn a series of specific exercises to strengthen your gluteal muscles (yes, those that have been on standby for centuries) and improve hip stability. With a progressive approach adapted to different fitness levels, you'll discover how to restore hip function without having to become a Cirque du Soleil acrobat. The key lies in three fundamental pillars: ✅ Strength: We'll work the gluteus maximus and medius with three levels of exercises, from a lying isometric contraction to the classic bridge with varying intensity. ✅ Stability: Static and moving exercises to stop your balance from being a Russian roulette. ✅ Reducing mechanical stress: I'm not teaching you how to lose weight here (because I'm a physiotherapist, not a chef or dietitian), but I am giving you clear recommendations so you can seek that third professional support. With repetitions, progressions, muscle awareness, and a little sweat (just the right amount), you'll notice improvement in just a few weeks. And the best part: without leaving home (or maybe you can, if you do the exercises properly). Also, I invite you to Hip Week (free event from April 21-27), where we'll delve into many more topics: mobility, pain, weight bearing, gait... and all with a comprehensive, practical, and professional approach. Sign up with the link in the description! This video is ideal if you have: Hip pain when walking 🔸 Trochanteritis, osteoarthritis, a torn labrum, or even a prosthesis 🔸 Difficulty maintaining balance or feel like your legs are giving out 🔸 Desire to improve your quality of life without resorting to impossible exercises Get a mat, find a cane (a broom handle will do), and hit play. Your glutes are going from being on permanent vacation to having a permanent contract. 📌 DOSAGE 🎯 Strength exercises (glutes): Choose the appropriate level and perform 3-4 sets of 10 repetitions. 🎯 Stability exercises (balance): ✔ In-line (static) exercise: hold for 30 to 45 seconds per leg. ✔ In-line walking and cross-walking: perform for 5-10 minutes a day. A total of 20-30 minutes a day can make a huge difference in your daily life. ⏳ TIMEMARKS 🔹 0:00 INTRO 🔹 2:58 GLUTEAL ACTIVATION LEVEL 1 – SUpine Crunch 🔹 5:50 GLUTEAL BRIDGE WITH FEET ON THE SOFA – LEVEL 2 🔹 8:00 CLASSIC BRIDGE – LEVEL 3 🔹 10:58 STATIC BALANCE – IN-LINE MARCH 🔹 12:52 IN-LINE WALKING – TIGHT-FOOTING WALK 🔹 14:24 CROSS-WALKING – ADVANCED VARIATION 🔹 16:04 DOSAGE AND FINAL TIPS 🔹 16:47 CLOSING This video is for educational and informational purposes only and does not replace evaluation or Seek medical attention from a healthcare professional. If you have a herniated disc or any other medical condition, consult a specialist before performing these exercises. Be sure to listen to your body and stop any movement that causes pain or discomfort. Improper exercise execution or lack of supervision can pose risks. The author of the video is not responsible for any injuries resulting from this routine.