Video 4: The Hips & Glutes

Get Moving Level 1: The Hips & Glutes

(Scroll down for modifications and FAQs)

Basic Level 4: The Hips & Glutes

Quick Links:
hip flexor stretch, figure 4 stretch, glute bridge

New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please watch the entire video above to learn the exercises.

Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.

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Modifications

If you have trouble on the ground with these stretches check out this modification video. It will help if your knees are feeling sensitive or you cannot get on the ground for the figure four stretch.

Modification 4: Hips and Glutes, Basics Video 4

“New experience today: I’ve been in a crazy fatigue. Actually logged off work in the middle of the day to nap. I finally made myself do my AIS work for today (hips and glutes) and it cleared the fog / woke me up a bit!”

— Danica, Autoimmune Strong Member

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Frequently Asked Questions

• My knee feels very sensitive and hurts while trying to do the hip flexor stretch, what can I do to ease the pain?

  You can try placing something with some padding under your knee. Try using a pillow, fold up a yoga mat or a rolled towel. Or, you can purchase this tool, that is designed directly for this purpose.

• I have arthritis in my hips and knees and these exercises are hard. Is there anything I can do to make them easier and feel less painful?

  Unfortunately, arthritis can be incredibly painful and can limit us when it comes to stretching. The first thing to know is that it is important not to push through the pain. If you are feeling joint pain, stop. Pushing through the pain does not make it more effective, instead, it makes it worse.

  The next thing to know is that tight, weak muscles can contribute to the arthritic pain you are feeling. So, before you do these stretches, make sure you take time to foam roll your legs. Breaking up the fascia around the muscles will prevent the tight fascia from pulling on the muscles, which in turn puts excess pressure on your joints, causing the pain you feel.

  And finally, know that when it comes to arthritis, strengthening is the piece of the puzzle that will have the long term effects on decreasing your joint pain. Strength work will help you to get your body into proper posture so the bones sit in your joints properly. Strength work also improves the muscle capacity so the joints don’t have to take the excess brunt of pressure when you do basic everyday movements like climbing stairs.

  If your arthritis pain is so severe that these exercises and stretches feel too difficult, I encourage you to focus on the foot and ankle exercises first. Even though they are called foot and ankle- they actually work on strengthening the glutes and hamstring muscles too! Especially level 2 and 3. All the balance work will do your body good!

• I have had a hip replacement, can I do these exercises?

  As long as your doctor gives you the a-ok, these exercises should be fine for you!

• My spinal mobility is limited and the glute bridge is hard on my back. What should I do?

  Check out the modification video for Video #5- spine, neck and shoulder. The cat/cow in the chair will be a great exercise to get your spine moving. Then, you can give the glute bridge another try and see if it’s easier.

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