Tired of being sore, stiff, or major discomfort for so many months or years of hip pain without any success from the people you trusted? You tried everything and nothing worked or you have had sugery recently, thinking it made you better? Whatever the case maybe, this course has something to offer for everyone where you might not expect!
Get your life back with this in-depth, non-conventional, do-it-yourself online chronic hip and impingement program in the internet! designed by people who have endured agony with hip pain just like you! You will also uncover the true story of hip pain along the way!
Disclaimer(This is for educational purposes only)
There maybe a likelihood of possible injuries in any form of excercise if any. Along the program we don’t expect you to get injured maybe a slight pull or strain if you are not careful which is very rare. Soreness or cramping probably more prevalant because your body is trying to adapt to new movements and slowly feeling better is part of the process! Dont worry this is normal!
Welcome to Feel Better Hips! You will discover that you alone and some assistance from me course that you can overcome anything and become better version of yourself ,that way you can teach others! However if you want results you will need persistance, determination and most importantly patience! So come in with an unbiased mindset and the willingness to learn.
Develop a positive mindset because there will be times where you will get annoyed and defeated even so dont lose hope. I’ve gone through the same painful path no matter the injury! Remember pain is only temporary, the body requires readjusting and modification!
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This the basic membership where your hip recovery begins! This program is designed for everyone at any fitness levels. The purpose of this program is to make everyone independent from PT’s, doctors and become your own doctor or fisio without any industry knowledge because the times we live in requires self sufficiency!
This course is the result of years of trail and error and plenty of research into academic and medical literature. And I’m happy to say that it is helping people all over the place. This is also for people who had surgery or not and looking for an alternative solution to Physiotherapy.
Do not worry. There is hope.
We’ve been in your situation.
So what are you waiting for, Fix your hips now!
Introduction(Basic)
Welcome to Feel Better Hips
What is Feel Better Hips?
Necessary Equipment
Quick Run through of Hip Muscles and Hip Movements
Print out your Workout plan!
Self Tests and Hip Movements
Perform Hip Extension
Peform Hip Flexion
Peform Hip Adduction
Peform Hip Abduction
Peform Hip External Rotation
Peform Hip Internal Rotation
Choosing a Workout Schedule
Identifying a Inflexible and Fexible Schedule
Friendly Reminder!!! Print out your Workout plan from Section 1!!!
Warm-Up Schedules
Basic Training Terms
Warm-Up Exercises
Excercise Suggestions and Guidance
Addressing Asymetries
Workout Intensity
Workout Planning and Priorities
Improving your Flexiblity through Muscle Contractions
Advanced Stretching Techniques (Optional)
Movement Base Lifestyle
Barefoot and minimalist shoes benefits
Resources and Questions ( Addressing Concerns)
Re-examing the Body
Addressing Hip Pain
Discomfort while stretching
Discomfort while self-massaging/tissue work
When you have scary sounding diagnosis and was told surgery is the only option?
Been told that bone configuration will lead to arthritis.How can excercise help?
What are my recovery prospects?
When you feel your muscles keep getting stiff
One hip is less flexible and weaker than the other
Addressing pinching sensations during an excercise
Experiencing discomfort when performing tissue work and stretching
Experiencing pain whilst sitting
Adressing knee pain
Adressing pain while performing the Pigeon Pose
Adressing the Stiff and Flexible schedules
Conclusion
Research and Studies on Hip Impingement and Hip pain
Science adovocates a nonsurgical approach to FAI and Bone theory diagnoses
Studies on bone shapes in healthy senior-age and young athletes
Is there a correlation between ROM, pain and hip impingement when diagnosed?
A study on Hip impingement not causing arthritis
What are the signs of arthritis in an X-ray or MRI
More evidence on contrary to bone theory of FAI
Tissue Work(Exercise Library)
Quadraceps 01 – Foam Roller
Quadraceps 02 – BarBell
Adductors(Groin) 01 – Foam Roller
Adductors(Groin) 02 – Massage Ball/Lacrosse Ball
Adductors(Groin) 03 – Body Back Buddy
Adductors(Groin) 04 – TriggerPoint Cane
Adductors(Groin) 05 – Kettle Bell
Hip Flexors ( Psoas & Iliacus ) 01 – Foam Roller
Hip Flexors ( Psoas & Iliacus ) 02 – Yoga ball/Massage Ball/Lacrosse Ball
Hip Flexors ( Psoas & Iliacus ) 03 – Body Back Buddy
Hip Flexors ( Psoas & Iliacus ) 04 – KettleBell
Glutes/Hip Rotators 01 – Lacrosse or Massage Ball
Glutes/Hip Rotators 02 – Jack Knobber
TFL/ITB 01 – Foam Roller
TFL/ITB 02 – Barbell
Hamstrings 01 – Foam Roller
Hamstrings 02 – Lacrosse or Massage Ball
Hamstrings 03 – Trigger Point Cane or Back Buddy
Lower Back 01 – With multiple variations
Calves 01 – Foam Roller/ Lacrosse or Massage Ball
Calves 02 – Jack knobber
Calves 03 – Kettle bell
Tibialis anterior (Shins) 01 – Foam Roller
Tibialis anterior (Shins) 02 – Massage Stick (optional)
Tibialis anterior (Shins) 03 – with multiple tools
Plantar Foot 01 – massage/tenis/yoga ball
Plantar Foot 02 – Mutiple variations
Stretching(Exercise Library)
Quadraceps 01 – Wall Quad Stretch
Adductors(Groin) 01 – Goalie Stretch
Adductors(Groin) 01 – Goalie Stretch with a band
Adductors(Groin) 02 – Frog stretch
Adductors(Groin) 03 – Butterfly Stretch
Adductors(Groin) 04 – Side Splits with contractions
Adductors(Groin) 05 – Eagle Stretch
Adductors & Hamstrings 01 – Bent Knee Cossack Stretch
Hamstrings 01 – Supine Hamstring stretch with a band or strap
Hamstrings 02 – Standing Hamstring Stretch
Hamstrings 03 – Runners Stretch
Hamstrings 04 – Supine Wall Stretch
Hamstrings 05 – 01 Elevated Pancake Splits 01
Hamstrings 06 – 02 Pancake Splits Floor 02
Hip Flexors ( Psoas & Iliacus ) 01 – Kneeling with or without band
Hip Flexors ( Psoas & Iliacus ) 02 – Standing
Hip Flexors ( Psoas & Iliacus ) 03 – Split Squat Tucked
Glutes/Hip Rotators 01 – Crossover Stretch
Glutes/Hip Rotators 02 – Beginners Pigeon
Glutes/Hip Rotators 03 – Seated Pigeon
Glutes/Hip Rotators 04 – Elevated Pigeon
Glutes/Hip Rotators 05 – Advanced Pigeon
Glutes/Hip Rotators 06 – 01 Centration with band 01
Glutes/Hip Rotators 07 – 02 Centration without band 02
Glutes/Hip Rotators 08 – Spretzel Stretch
Glute Stretch-band or strap in frog position(Hip Internal Rotation)
Hip Rotators 01 – Standing Hip Stretch
Hip Rotators 02 – Standing Hip Stretch with Variations
External and Internal Rotation Stretch
Calves 01 – Wall Calf Stretch
Tibialis anterior (Shins) 01 – Seated Shin Stretch
Tibialis anterior (Shins) 02 – Advanced Shin and Quad Stretch
Reactivation(Exercise Library)
Abs 01 – Heel Tap and Dead Bug
Abs 02 – Plank Hold
Abs/Lower Back 03 – Bird Dog
Abs 04 – Side Plank 01
Abs 05 – Side Plank 02(Advanced Progression)
Abs 06 Pall of Press
Glute Activation (optional) Standing Glute Squeezes
Sitting Hip Isometrics 01
Sitting Hip Isometrics 02
Sitting Hip Rotational Isometrics 03
Adductors(Groin) 01 – Side lying adductor lifts
Adductors(Groin) 02 – Frog stretch with contraction / relax method
Adductors(Groin) 03 – Copenhagen(advanced)
Bridge with variations
Hamstring Bridge ( Hamstrings and Glutes)
Crabwalks (Gluteus medius and maximus)
Prone Clamshell 01 – plus variations (Gluteus medius and maximus)
Prone Reverse Clamshell 02
Glute/ Hip rotation (Abduction) 01- with a band
Glute/ Hip rotation (Abduction) 02 – Lying Leg Lifts
Fire Hydrant 01
Fire Hydrant 02 – with circles (Optional)
Donkey Kicks
Supine Hip Flexor Isometrics 01
Can-Cans (Standing Hip Flexion) 02
Sitting Hip Flexion 03
Calves 01 – Calf Raises
Split Squats (Full-Body Movement)
Rear Lunges (Full-Body Movement)
Squats/ Goblet Squats (Full-Body Movement)
Hip Hinge/Romanian Deadlift (Full-Body Movement)
Single Leg Romanian Deadlift ( Full-Body Movement)
90 90 Internal Rotational Stretch 01
90 90 Internal Rotational Stretch 02 with leg lifts
