Brad and Mike demonstrate how to stretch your stiff hip after sitting.
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~~~~Chapters~~~~
0:00 Intro – Sitting is today’s smoking
0:53 How muscles get tight – Sam demonstration
2:54 5 Hip Stretch information
3:20 Seated position hip stretch
4:08 Simplier way to do stretch
4:49 2nd hip stretch
6:33 3rd stretch – couch stretch
8:15 Standing quad stretch
9:13 Recap and tips
9:43 How to loosen with massage gun
11:32 Outro

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If you feel tightness or soreness in your hips and legs after sitting for an extended period of time, you might be inclined to try to stretch it out. This isn’t the wrong idea, but most of the time, you end up stretching the wrong muscle(s). This only perpetuates the problem and makes the hip joint more unstable. Dr. Lin teaches the right way to stretch your hip capsule to keep you feeling stable and comfortable!

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Not all exercises, suggestions, and recommendations presented here are suitable for everyone and are in no way substitute for medical counseling.

These exercises can result in injury. Any user of this program assumes the risk of injury and holds harmless and releases Dr. Justin Lin and Rehab and Revive Physical Therapy, Inc. from any and all liability in connection with the program and advice herein.

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Filmed and Edited By: Griffin Lisuk
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Common reasons include muscle imbalance whether it is weakness or tightness, poor alignment ok knee cap, over use of leg resulting from excessive impact of high activities, flat foot deformity and finally the anatomical abnormalities in the knee cap shape and the grove in which it sits. Collectively all these conditions result to a condition known as chondromalacia patella which results in pain and inflammation. This is typically seen in young adults particularly women, they typically present with the pain in the front of the knee which is precipitated by going up or down stairs or when they try to sit up and walk after a prolonged period of rest.

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Are you suffering with hip pain after sitting for any length of time? Try these 3 essential tips to help relieve your hip pain!

Have you been diagnosed with hip bursitis? Like to know more about what you can do to help yourself? Download our FREE ebook – Five Ways to Relieve Your Hip Pain at No Cost Starting Today.

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Do you have hip pain while sitting for short or long periods of time? Matt shows a simple set of isometric exercises that you can use to put some more blood into your hip muscles and to retrain your muscles to keep your hips feeling a little more comfortable. This is one exercise in the FAI Fix.

In general, starting off with 2-3 sets of 5-10 should be fine, but as with any exercise, your mileage may vary!

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For the comprehensive self-help program targeting FAI-like hip issues, check out http://uprighthealth.com/the-fai-fix
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1) FAI bone shapes are common as anatomic variants and are not indicative of a disease.
•Femoroacetabular Impingement: Prevalent and Often Asymptomatic in Older Men: The Osteoporotic Fractures in Men Study. Link: http://europepmc.org/abstract/MED/25736918
•The prevalence of cam-type deformity of the hip joint: a survey of 4151 subjects of the Copenhagen Osteoarthritis study. Link: www.ncbi.nlm.nih.gov/pubmed/18415788

2) Cam and pincer impingement do not lead to arthritis.
•Predictors of progression of osteoarthritis in femoroacetabular impingement: a radiological study with a minimum of ten years follow-up. Link: http://www.ncbi.nlm.nih.gov/pubmed/19190047
•Pincer deformity does not lead to osteoarthritis of the hip whereas acetabular dysplasia does: acetabular coverage and development of osteoarthritis in a nationwide prospective cohort study. Link: http://www.ncbi.nlm.nih.gov/pubmed/23850552

3) Labral tears and other joint pathologies exist in high numbers in individuals without any pain or hip symptoms.
•Identification of acetabularlabral pathological changes in asymptomatic volunteers using optimized, noncontrast 1.5-T magnetic resonance imaging. Link: http://www.ncbi.nlm.nih.gov/pubmed/22422932
•The prevalence of acetabularlabral tears and associated pathology in a young asymptomatic population. Link: http://www.bjj.boneandjoint.org.uk/content/97-B/5/623.long

4) Surgery for FAI often fails to meet patient expectations.
Fulfilment of patient-rated expectations predicts the outcome of surgery for femoroacetabular impingement. Link: http://www.oarsijournal.com/article/S1063-4584(12)00988-0/abstract

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More FAI videos: https://www.youtube.com/playlist?list=PLfKNSz5BBcBH4lL9pn4XUX9ef0OyZPFtj

For more relevant material:
1) diagnostic criteria for FAI make no sense: http://uprighthealth.com/?p=7558
2) unreliability of x-rays and anterior hip impingement tests: http://uprighthealth.com/?p=7703
3) CAM impingement and supposed causation of arthritis: http://uprighthealth.com/?p=7784
4) What is arthritis really? http://uprighthealth.com/?p=7946
5) Prevalence of FAI in CT scans of young asymptomatic population: http://www.ajronline.org/doi/full/10.2214/AJR.12.8546
6) Is a Positive Femoroacetabular Impingement Test a Common Finding in Healthy Young Adults?: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676610/
7) Does FAI cause arthritis? This 2010 study gives a resounding NO: http://www.bjj.boneandjoint.org.uk/content/93-B/5/580.short
8) Does pincer impingement lead to arthritis? This study also says NO: http://www.ncbi.nlm.nih.gov/pubmed/23850552

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