PDF pose chart here: https://www.yogabody.com/hip-labral-t...

Do you feel pain in your hip when you squat down, or a crunching sensation when you take your hip into full extension, or even hear a clicking sound when you laterally rotate your hip? If so, you’ve probably torn your hip labrum and this video is for you.

Your hip labrum – a connective tissue that helps your hip joint work – has little to no blood supply, movement is crucial for healing. The first two corrective exercises in this 10-minute routine are designed to take your hip through its full range of motion, while the final pose builds strength.

Do not push through pain during these exercises. Only go as far you can pain-free and scale back if needed to find a comfortable place for your hip to exercise. Let’s get started!

VIDEO CONTENTS
00:00 Hip Labral Tear
00:54 Safety Disclaimer
01:07 Hip Labrum Anatomy
02:10 How Hip Labral Tears Occur
02:37 How Hip Labral Tears Heal
04:31 Corrective Exercises
04:55 Standing Fire Hydrants
08:01 Toe Painting
10:12 Isometric Wall Sit

DISCLAIMER – Please do not use this video to diagnose an injury. If you're having trouble getting up and down from the ground, if your injury is disrupting your life to the extent that you're unable to work or sleep, please see a doctor. This guide is for educational purposes only.

ANATOMY
Imagine your hip labrum like half a racket ball made of cartilage that acts as a gasket between your acetabulum – the dome-shaped concavity where your femur attaches to your pelvis – and your femoral head. Your labrum helps to stabilize and lubricate this ball-and-socket joint.

Injuries are often caused by trauma, dysplasia, joint degeneration, or ligament laxity. Since your labrum has little to no blood supply, healing happens through diffusion from the surrounding synovial fluids. For this reason, movement is crucial for recovery.

3 CORRECTIVE EXERCISES WE'LL LEARN
1) Standing Fire Hydrants
2) Toe Painting
3) Isometric Wall Sit

WANT MORE?
21-Day Hip Opening Challenge (on demand): https://www.yogabody.com/21-day-hips/
Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/
Lucas’ podcast: http://www.LucasRockwoodShow.com
Main site: http://www.yogabody.com/

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