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Mind & Mend Your Hips Video Series
Welcome to the Mind and Mend your Hips Video Series. Below are videos of activities presented in the book Mind & Mend Your Hips, by Ann Rodiger.
#1: Hi-bounce ball and Bean Bag
This activity explores gravity and the ground reaction force. It will help you sense the rebound in the ground reaction force that you can experience in your body. You will need a ball and a bean bag (or a book).
#2: Dynamic Balance
In this activity you are going to see and experience how small movements of the eyes and head (moving parts) affect the balance of your whole body
#3: Compensations
This activity helps you notice what happens to one part of your body while another part of your body moves out of alignment or has a restricted range of motion.
#4: Head and Neck
This activity shows you the head on the spine and how the head moves.
#5: Head, Neck, and Back
This video shows you how to explore your head, neck, and back.
#6: Arms
This video shows you how to explore your arms.
#7: Legs
This video shows you how to explore your legs.
#8: Hip Joint
This activity guides you to explore your own hip joint to see where and how it can move. You will identify the body landmarks and see a video of a pelvis in motion.
#9: Walking
Chunking up walking is useful so that you can explore each element of the step. You can then redirect by putting in GAPs at critical moments.
#10: Small Movements
This video guides you through a number of small movements that will help you get back into moving. They are especially helpful if you haven’t been moving for a while.
#11: Moving Your Torso from Both Ends
This activity helps you discover both ends of your torso and the space in between the two ends.
#12: Rolling Down, Rolling Up
This activity helps you to find mobility, flexibility, and coordination in your head, neck, and back, and integrates movement throughout your entire spine.
#13: Roll Down with Torso Extension
This activity continues to lengthen and coordinate the entire head, neck, and back. Any amount of curl and extension can be helpful.
#14: Seated Spirals
This activity integrates movements of your head, neck, and back with looking, turning your head, and the spirals throughout your torso.
#15: Re-establishing Your Balance
This exercise will help you discover and refine your starting balance for all of your activities.
#16: Wall Push-ups
This activity will help you find the full length of your body, head to feet, and refine your balance. You will also integrate your arms with your head, neck, and back, while taking minimal weight on your arms. You are effectively on all fours (two feet and two hands), while you are vertical.
#17: Walking in Place
Walking in place helps you focus on and refine the movement of your legs without movement through space. It is good practice for the coordination of movement from one support to the other.
#18: Sit to Stand – Stand to Sit
Spending time refining how you sit and stand is important for your recovery and future movement-related activities. It is an action most of us perform many times a day without thinking. Bringing these actions in to deliberate focus will help make them easier and more balanced
#19: Balancing on One Leg
Each time you walk, you are balancing on one leg for part of the time. Practicing balancing on one leg will help you with more ease and overall balance.
#20: Using Crutches
Using your crutches as a support for balance is important. They can help you regulate your weight as it moves through your new hip, while you improve your overall posture.
#21: Using a Walker
Using your walker well will set you up for moving more easily to a cane. When you use your walker well, your balance and posture can improve.
#22: Using a Cane
Maximizing the use of your cane is important. A cane is not something to lean on but rather a stability support to help you find your best balance.
#23: Going Up and Down Stairs
Going up and down stairs can require a special choreography while your hip is recovering. Learn how to negotiate the stairs in the easiest way possible.