UNIQUE ANDERSON: Hello. My name is Unique Anderson and I'm a certified personal trainer. Okay. In this clip, we're going to talk about hip injuries. Again, make sure you seek the medical advice of your doctor, your P.T. They're going to be very excited that you want to exercise and do things that are going to help you even better in your quality of life. But the first thing we're going to focus on is why you have a hip injury. All right, most people that are athletes, they have hip injuries because of tightness. But for the general population that really don't work out. Most of the times, they have hip injuries from, one, being overweight, osteoarthritis, rheumatoid arthritis. It could be so many things. So you really want to take this into consideration before you start any exercise. This exercise I'm going to give you right now is really good for athletes and basic because I'm keeping it really simple but it's a great mobility and stability to help you strengthen the muscle surrounding the hip and help you with some of that pain that you may feel. So what we're going to focus on--it seems extremely simple but it actually hurts a whole lot. We're going to do a one-leg balance. Like right now, I'm on uneven ground, so I'm going to walk down a little bit here. So if you're a lefty, you're going to start out with your right leg; if you're a righty, you're going to start out with your left leg. I'm righty so I'm starting out with my left leg. So my left leg is going to tend to be a little more unstable. Now, one-leg balance is focusing on the muscles from the ankle all the way up to the hip. Remember you have all these connecting muscles that connect to the patella, right? And then the top part of the quad and to the hip. What I'm going to focus on is just a one-leg balance reach. My one-leg balance reach is happening in my sagittal plane of motion. Remember plane of motion, sagittal is up and down. Now I'm going to do a one-leg frontal reach. I'm coming to my frontal plane of motion meaning lateral, like think about a lateral raise. I'm just thinking about reaching over, keeping the stability in my hip, my quad and the bottom part of my leg and bringing them back. And now, we're going to do a transverse reach. Anything that's transverse is across your body. So think about an oblique twist. So I'm going to come here and I'm going to come here. Now you got different things that you can do to progress this. Right now I'm on the floor, I can progress this to [SOUNDS LIKE] Eric's pad where I can put an Eric's pad on the floor and make it a little bit unstable but all it is doing is that we're working in three planes of motion to open and strengthen your hips. Now think about this, when you walk, you walk in three planes of motion. You don't walk up straight up and down. People think that. But remember your hips have to sway back and forth to stabilize you and your transverse plane of motion and your frontal plane of motion. Remember, transverse is this; frontal is here, right? So I'm not just going to focus on this here. I'm going to get you in all planes of motion so that when you walk, when you run, you'll be that much more efficient.
