Hip Pain Gone. I Did These 4 Exercises Every Day.

Do you have hip pain, hip arthritis, labral pain, groin pain, or pain at the outer bony part of the hip? This video covers every exercise you need in one complete follow-along routine. Dr. Justin Traveller walks you through the full hip rehab protocol: mobilize, stabilize, stretch. Three phases, one session, complete hip rehabilitation. This routine uses basic resistance tubing with a door anchor for the stabilization phase, but even that is optional. You can do every exercise with just your bodyweight if needed. Dr. Traveller does these exercises himself as a runner and recommends them for anyone from hip arthritis patients to competitive athletes looking to build deeper hip stability and mobility. Do this at least once a day. Up to 2-3 times daily if you're struggling with pain. Heat before, ice after, especially if there's any sharpness. Rule #1 always applies: no pain. Go to the edge of discomfort but never beyond it. THE THREE-PHASE ROUTINE: PHASE 1 - MOBILIZE (2 rounds): Exercise A: Forward and Back Leg Swings Support yourself on a treadmill, chair, or wall Swing the leg forward and back like a pendulum Start gentle, swing a little more each time 10 swings per round, 2 rounds Exercise B: Lateral Leg Swings (In and Out) Turn to face your support Kick across the body and then swing the leg out Go up onto the toe so the foot doesn't strike the ground 10 swings per round, 2 rounds One of Dr. Traveller's very favorite warm-ups PHASE 2 - STABILIZE (3 rounds, 3 directions): Setup: Door anchor with tubing at ankle height. Optional. Can be done without tubing. Direction A: Hip Extension (Backward) 10 small pulses straight back Push with the heel Small contractions, rehab focus Direction B: Hip Abduction (Lateral) 10 pulses straight out to the side Moderate range of motion Can pulse against edge of discomfort Direction C: Hip Flexion (Forward) 10 pulses forward, leg straight Focus on the hip, not the knee 3 rounds of all three directions PHASE 3 - STRETCH: Stretch A: Deep Squat Drop into the deepest squat comfortable Push elbows out against knees Stretches the posterior hip, groin, and hip joint Hold 15-30 seconds (up to 1 minute) Modification: hold a chair in front for support Stretch B: Runners Lunge Drop down to one knee Press hips forward Raise the arm on the stretching side overhead Stretches the anterior hip (hip flexor) Hold 15-30 seconds (up to 1 minute) Great for anyone who works out, runs, or sits all day ==================== THE STANDING LEG SECRET: During every banded exercise, the standing leg is working just as hard It burns from stabilizing your entire body through each pulse Even if only one hip hurts, do both sides The standing leg on the painful side gets stability training it desperately needs Two hips trained in every set ==================== WHO IS THIS VIDEO FOR? Hip arthritis (osteoarthritis) Labral pain or labral tears Groin pain originating from the hip joint Outer hip or bursa pain Runners wanting deeper hip stability and mobility Athletes who stress the hip joint regularly Anyone with morning hip stiffness People using this as a warm-up or cool-down Desk workers with hip tightness from sitting Anyone wanting to maintain hip health long-term ==================== HOW OFTEN TO DO THIS ROUTINE: At least once per day if you have hip pain Up to 2-3 times per day if struggling with significant pain Can be used as a daily warm-up or cool-down for athletes Great for hip maintenance even without pain Rule #1: No pain. Edge of discomfort is the limit. ==================== ABOUT DR. JUSTIN TRAVELLER: Dr. Traveller is a Chiropractic Physician with a Master's in Sports Science, certified in Auto Accident Care and Acupuncture. He's also a runner who uses these same hip exercises in his own training. He blends modern evidence-based techniques with holistic approaches to help patients recover, restore balance, and achieve lasting wellness. He is the owner of Healthology Experts in St. George, Utah, where he and his team treat everything from auto accident injuries and sports injuries to chronic pain and weight management. ==================== BOOK AN APPOINTMENT: https://scheduler.chirofusionlive.com... VISIT US: Healthology Experts 1224 S. River Road, Suite B100 St. George, Utah 84790 CALL US: (435) 218-7250 EMAIL US: [email protected] CONNECT WITH US: Facebook:   / healthologyexperts   Instagram:   / healthologyexperts   TikTok:   / healthologyx   Website: https://healthologyexperts.com #HipPain #HipPainRelief #HipArthritis #HipMobility #DeepSquat #SquatStretch #HipStretch #HipOpener #GroinStretch #HipFlexibility #HipRange #Longevity #FunctionalMovement #HipExercise #HipRehab #HipHealth