10 Easy Movements For Hip Bursitis Is A
Simple, Step-By-Step System Of Gentle
Movements And Easy Stretches That
Can Help You Reduce And Eliminate Your
Hip Bursitis Pain And Get Back To A
Normal, Active, Pain-Free Life…
Why does this system work so well to help people reduce and eliminate their hip bursitis pain?
Because it’s based on real scientific research, and because it’s comprehensive and easy.
...because it includes 9 different approaches to strengthening, lengthening, loosening, and activating all the muscles, joints, and tendons that surround and support your trochanteric bursa (the fluid-filled sac that is the source of your hip bursitis pain). Because we attack the problem from so many different angles, and with so many different approaches, your hip bursitis pain has nowhere to hide!
...because I’ve arranged the 9 different approaches into one super-simple routine that requires only 15 minutes of your time each day. A HUGE REASON PEOPLE DON’T GET RESULTS from exercise programs is that most are too complex, too time-consuming, and too difficult to do. Because this program is so easy, and takes so little time, you’re going to find yourself actually WANTING to do it everyday. And because you do it everyday, you’ll actually get the results you want! (And don’t worry - just because this program is easy to do and takes only 15 minutes a day, doesn’t mean it doesn’t work - it does work!)
Here’s a quick look at the 9 different approaches you’ll have at your disposal in the 10 Easy Movements For Hip Bursitis program:
The first thing we want to do is a brief warm up—ideally something that is not weight-bearing, like riding a bike or swimming. If those options aren’t available, then you can do a short walk. This is to get the cardiovascular system going, warm up the muscles, lubricate the joints, and jumpstart mobility in the joints before we start the other exercises and movements. This will make everything that follows easier and more effective.
(2) FOAM ROLLING
With foam rolling, we’re working on increasing circulation—bringing new blood flow to the area around your trochanteric bursa, which heals stressed, inflamed tissues as well as removing pooled metabolites. Foam rolling will also help relieve the tension in the surrounding muscles and correct overactive tissues. You’ll learn how to use the foam roller on five different areas that are important for healing your hip bursitis—quad, IT band, tensor fasciae lata, hamstring, and adductor.
When we have a condition like hip bursitis that is creating significant pain, the muscles close to that area of pain tend to tighten and shorten. This is your body’s natural attempt to protect itself from further harm and injury. But when our muscles shorten, this can actually pull on the joints, slow down recovery, cause irritation, and increase risk of other injuries. So, to get rid of your hip bursitis pain, and prevent it from coming back, we need to lengthen those muscles back to their normal state. In this part of the program, we’ll use a gentle exercise that stretches and lengthens an important group of muscles called the adductors, which are located in your inner thigh.
(4) PIRIFORMIS & ROTATORS
When you have hip bursitis, two other muscles that will naturally tighten up are the piriformis and rotator muscles. To eliminate your hip bursitis pain and prevent it from coming back, we’ll need to stretch, lengthen, and increase the flexibility of your piriformis muscle—a small muscle located deep in the buttock, behind the gluteus maximus, and the rotator muscles—the small muscles that rotate and stabilize the hip joint.
When you develop hip bursitis, muscles in your foot, ankle, knee and leg will tighten in an attempt to protect your body from further injury. Unfortunately, this tightening can compromise your balance. In the program, we’ll do some gentle movements that help loosen, lengthen, and strengthen these muscles to regain your balance, all of which helps support and heal your trochanteric bursa, which ultimately will reduce and eliminate your hip bursitis pain!
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Does this already seem like a lot to learn and do?
Each of these components I’m describing here only requires one very easy, very gentle exercise. This whole routine is only 10 movements in total, and you can complete the entire thing in less than 15 minutes!
I’m explaining these components in detail here because it’s important to understand that this really is the ONLY comprehensive exercise program available anywhere that’s designed specifically for reducing and eliminating hip bursitis pain!
The muscles in your core provide important support for the area around your trochanteric bursa, which is the small, fluid-filled sac located on the outer point of your hip that becomes inflamed and causes your hip bursitis pain. When your core is strong, flexible and activated, it can provide ample support to this area. This takes the pressure and stress off of the muscles in that area, which allows the trochanteric bursa to return to its healthy state. And when this happens, your pain will disappear! So, in this program, we’ll do some simple, gentle movements that help to strengthen, activate, and increase the flexibility of your core.
In the program, we’ll do some easy, gentle movements that target the muscles in the leg. Again, this provides more support for the area around your trochanteric bursa, which is where your hip bursitis pain comes from. These movements will help increase mobility in your leg, ankle, and knee, as well as strengthen the glutes, hamstrings, and muscles around the knee.
Since hip bursitis pain occurs in an area near your pelvic bone, an important part of recovery is making sure your pelvis is stable, strong, and flexible. This provides support to the area where your hip bursitis pain is occurring. So, in the program, we’ll do several exercises that target the pelvis and help stabilize it, strengthen it, and increase flexibility there.
(9) DYNAMIC STRENGTHENING
In the program, we’ll do some easy, gentle dynamic movements. Dynamic exercises involve the movement of a joint, like the knee or hip, and help strengthen muscles and increase range of motion. In the program, you’ll do dynamic movements that target the muscles of the inner thigh, work on stability of the pelvis, stability of the hip joint, and strengthening the core.