Bursitis refers to inflammation of the bursa sack.After getting cleared from your DR. to start exercising these series of poses can help you relief pain, strengthen and stretch the hips. Start slow and stop if pain increases or when you feel pain.adrikyser.com
Hip Rotator Stretch
Hip Rotator Stretch
15-30 Seconds X2
Gently press the knee away from the body until you feel the stretch
Ankle of injured hip on top of the thigh
It Band Stretch
It Band Stretch
Use a Strap - Bring the leg across until you feel the stretch
15-30 Seconds X2
Side Leg Rises
Side Leg Rises
8-12 times
Lift leg - Hold for 5 sec. Slowly lower leg. Keep legs and hips even
Injured hip on top
Clam Shell
Clam Shell
5-8 Reps
Injured hip on top
Feet together, lift top knee Hold for 6 secs. Slowly lower
Bridge Pose
Bridge Pose
5-8 Breaths
Keep feet and knees hip width. Toes forward
Knee to Chest
Knee to Chest
8 -10 Breaths
Outer Hip + Glute Stretch
Outer Hip + Glute Stretch
8 Breaths
Start with the injured hip - Cross one leg over the other hold - Switch legs
Practice these exercises
2-3 times per week for better results!
Practice these exercises 2-3 times per week for better results!