The video discusses the concept of hip asymmetry and provides three tests to identify it. Hip asymmetry can occur due to physical differences like one leg being longer than the other, or due to muscular imbalances developed from repetitive tasks or lifting. Symptoms of hip asymmetry can include discomfort, pain, or affecting your balance.
The three tests provided are:
1. Hip Height Test: Stand in front of a mirror and palpate the top of your hip bones. If one hand sits higher than the other, it indicates hip asymmetry.
2. Trendelenburg Test: Stand in front of a mirror, level with your hips, then raise one leg so that your foot is off the ground. If the pelvis of the raised leg drops and the trunk muscles flex towards your planted leg, it indicates hip asymmetry.
3. Squatting Test: Squat and pay attention to your hips as they rise from the bottom. If you notice a subtle shift to the left or right as you squat, it could be a sign of hip asymmetry.
If any of these tests indicate a hip asymmetry, the video provides a home exercise program to strengthen weak structures and mobilize tight structures to restore balance in the hips. The program includes two levels of exercises: mobility exercises and strengthening exercises. The exercises are designed to improve hip strength and mobility, and are recommended to be performed at least two to three times a week.
After using the routine for a while, it's important to retest your hip balance to see if there's been any improvements. Once the asymmetries have been significantly improved, the exercises may not need to be performed as often, but some of them should still be incorporated into the weekly routine for long-lasting results.
1. Hip asymmetry can be caused by physical differences such as one leg being longer than the other, or by muscular imbalances developed from lifting or repetitive tasks .
2. Hip asymmetry can be tested by comparing the level of your hands when palpating the top of your hip bones while standing in front of a mirror .
3. Another test for hip asymmetry involves standing in front of a mirror or taking a video from behind, then raising one leg so that your foot is off the ground for 30 seconds .
4. The test for hip asymmetry can also be done by assessing your hip symmetry while squatting. If you preferentially favor squatting through one side more than the other, this could indicate a subtle shift to the left or right .
5. The solution to hip asymmetry involves a two-step plan: mobility exercises and strengthening exercises .
6. The mobility exercises include the "90 90 drill" and the "teapot" exercise, which are designed to improve hip mobility .
7. The strengthening exercises include the "hip drop" and the "sideline hip abduction" or "Jane Fonda" exercise, which aim to strengthen the hip muscles .
8. The final step in the corrective routine is to retest your hip balance using the test you failed on initially .
9. For long-lasting results, it's recommended to continue incorporating these exercises into your weekly routine, even after significant improvements have been made .
10. The solution to hip asymmetry also involves paying attention to often neglected muscles to prevent potential imbalances and injuries .