HIP PAIN Audio

The transcription provides a detailed guide on various exercises focusing on stretches and movements for different parts of the body. It includes instructions on postures, breathing techniques, duration of each exercise, and specific areas targeted for stretching like the groin, hamstrings, hips, and lower back. The exercises involve leg lifts, hip rotations, side bends, and variations to improve flexibility and strength. Exercise number 1, come into this posture, from here what you are going to do is, take a distance in between both your thighs, your feet will be touching the ground in this way, from here you are going to go in this posture, take your hand out, from here you have to bend and come in this way, rest your forehead on the ground, stay here for 10 seconds, you feel a stretch in your groin and in this area, focus on your breathing and stay here for 10 seconds, come back, exercise number 2, hold both your legs here in this way, any one leg should be on your left leg in this way, now if you have to put your left leg on your right leg, take your right leg as close as you can to your feet, your hand will be resting on the ground and stay here for 10 seconds, you feel the stretch on your hamstrings and in this area, same you have to do for the other leg, breathe, stay for the other leg, if you have to do as much as you can, the left leg, hold for 10 seconds, focus on your breathing and then breathe, come into this posture, let the gap be up to 1 feet, take both your hands in this position, now you have to push your knees by your elbow in this way, push as much as you can, stay here, look straight, stay here for 10 seconds, you feel even stretch in your hip and very good, next exercise, same posture, what you have to do is, bend towards any one side in this way, from your other hand you have to push your knee in this way, again contract, expand, do it slowly for 10 times, again expand and then after 10 times, hold it for 10 seconds, next the other hand will be on the ground, hold it for 10 seconds, other side you have to do the same thing, push your knee with your other hand, contract, expand, do this movement very slowly, do it 10 times and on the 10th time, you have to hold this for 10 seconds, keep a distance between your two legs, we are going to do hip rotation, first hip rotation will be, your lower body and your upper body will not move, only your hips will move, ok, you have to do it in the place, so it will go like this, 1, 2, 3, try to move only your hips and not your upper body and lower body, 4, 5, do this 10 times in clockwise and in 10 times in anticlockwise, very slowly, do it very slowly and 10 times, next hip rotation is, keep more distance between your feet and then we are going to do a full hip rotation, 1, let your hamstring, the power of muscles spread your hips, move in full angle in clockwise first 10 times and then anticlockwise 10 times, so move very slowly and 10 times, next exercise, you have to come in this posture, ok, from here, your legs will be straight, not like this bent, but straight, 90 degrees, we are going to lift the first leg, that is the right leg, engage and slowly lift up and bring down, go down, ok, lift, you have to do this 10 times, go as much as you can, come down and for the 10th time, you will hold it for 10 seconds, hold it for 10 times for 10 seconds and you have to do 10 reps of each exercise, same thing, lift your leg up slowly, leg will be straight, again down, up, slowly, you have to do every movement slowly and for the 10th time, hold it for 10 seconds and then rotation, another variation of this exercise is, you have to hold your right leg with your right hand and you have to pull it backwards in this manner, pull it back like that, your other leg will be straight, your back will be straight, pull it as much as you can, hold it for 10 seconds and lift it up, same 3 exercises, next exercise, lie down on your back, take any one of your legs, across your other leg, in this way, ok, just make sure, make sure you get the stretch here, ok, with your other hand, push, push this neck on the ground, this way, you feel the stretch on your lower back and on your hips, do this for 10 seconds and 10 times each and then release, for the other side, the same thing, take your neck, cross your other leg, your neck will be towards your hip direction, with your right hand, you will push this neck to this way, push and hold it for 10 seconds and then, ok, tip is, you go in this position first, from here, hold any one of your legs, in this way, let your leg go back as much as you can and stay here for 10 seconds, if you want to go more advanced, what you can do is, take your hands little bit further and touch your forehead with your arms, if you can, stay here for 10 seconds and then, come up, take your other leg, this way, if you can't go much, just stay here, ok, if you can go more, try to go more and try to touch your forehead with your arms for 10 seconds, hold it for 10 seconds and then, hold, release and come up, next exercise, take a distance between your legs, ok, now we are going to do sideways bend, ok, one hand up, from here, we are going to bend from our hip and not from our shoulder, we are going to bend from our hip, ok, take your one hand up, try to focus on your hip, go, bend as much as you can, stay here for 10 seconds, your hands should be here or here, if you feel you can't go much, for your support you can take your hands here, if you feel you can go more, you can take your hands back, this way, release, stay here for 10 seconds, come back and bend.