Want to know how to get stable, painfree hips? If your hips shift to the side when you squat or climb stairs, this routine will get you to wellbalanced, stable hips.

Hip shift (aka hip joint instability) means that you may have a structural imbalance from bone, tissue, or muscle imbalances. If you notice one side of your hip dropping while on one leg, that’s usually a positive Trendelenburg sign. It typically indicates weakness in your hip abductor muscles.

It's pretty normal when we spend much of our day sitting, and the hip muscles go to sleep. But letting it go too far means that you may be looking at a hip replacement as you get older. The best thing you can do is make sure that the muscles are strong and stable to eliminate that risk factor in hip instability. You'll also get more comfortable with singleleg movements.

For the first exercise, you'll need a massage ball. You can also use a baseball or lacrosse ball. Make sure to breathe into the exercise to relax your muscles.

The second exercise has a lot of cues for proper technique. Take it slow at first to ensure you're getting them all and integrating all the contractions.

For the third and fourth exercises in this sequence, you'll want a convenient wall to lean against and use for stability. These two exercises teach your body the correct way to move and activate your hip muscles so that, with practice, it becomes muscle memory, and you're always doing the movements correctly in everyday life and sports.

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IN THIS VIDEO

00:00 Intro
00:22 Hip Shift or Hip Joint Instability
00:52 Hip Instability Study
01:44 Exercise 1 ASMR: QL & Erector Spinae
04:54 Exercise 2 Standing Glute Contraction
08:30 Exercise 3 Lateral Hip Hinge
11:23 Exercise 4 PM Clamshell
14:04 Routine Summary
14:40 Next Steps

Resources and Linked Mentioned

How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening):    • How to Wake Up Your DEAD Feet (3 Exer...  

Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain:    • Weak GLUTEUS Medius? 4 Exercises to S...  

Central Femoral Head Chondromalacia Is Associated with a Diagnosis of Hip Instability: https://www.ncbi.nlm.nih.gov/pmc/arti...

Hip Pain Solution: https://www.precisionmovement.coach/h... restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

Precision Movement Academy:https://www.precisionmovement.coach/a... includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life

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