Do your hips snap when you flex and extend your legs? This video is for you if you have this clunk in the front of your hip!
Snapping hip syndrome, or dancer’s hip, happens when the iliopsoas muscle flicks over the pelvis bone. It can be painful or nonpainful, but it's pretty benign for most people. You could notice a noise or a clunk when doing certain exercises.
First, stretch out the iliopsoas muscle by extending the hip into a lunge position and moving the other thigh forwards and backward. Remember to tuck the pelvis and tense the glutes so you don’t use the lower back too much. You can also do side bending and rotation by lifting your arms to stretch the iliopsoas muscle's top part.
The following exercise is strengthening the hip flexors, using a resistance band, first standing on it and looping it through the other foot. Then take one leg up and down, and keep a straight posture. You can also add the arms into the movement to make it dynamic.
The last exercise builds coordination and strength at the same time. Stand straight on one leg and slide the other forward, stepping with the front foot. Avoid bending the back knee too much, moving the hips forward, and tensing the hip flexors to a neutral posture.
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TIMETAGS
00:00 Intro
00:36 What is
01:45 Stretching the Iliopsoas muscle
03:56 Side bending the upper back
04:28 Strengthening the hip flexors
05:26 Step and touch
06:37 Adding momentum
07:39 Outro
#snappinghipsyndrome #coxasaltans #iliopsoasmusclestretch
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