**Time to get those hips HEALTHY & HAPPY. Watch this video to see the TOP 5 hip mobility exercises that will help you perform at your best**. Why Stretching WON’T Make You Flexible FREE pdf. http://www.criticalbench.com/stretching/. = Do THESE 5 Hip Mobility Exercises to UNLOCK and unravel those tight hips and keep them healthy. In just minutes per day you can start to positively impact the center of your body where most people get very tight and weak from increased sitting.. Your hips are the bridge between your upper body and lower body. They are at the center of your body’s movement and directly affect your ability to drop down into squat position.. Sitting within the well of your hip and lower spine is the psoas major muscle, one of the two muscles that makes up the iliopsoas.. It’s often called the “mighty” psoas (pronounced so-az) for the many important functions it plays in the movement of your body.. The psoas is the only muscle in the human body connecting the upper body to the lower body.. The muscle attaches to the vertebrae of the lower spine, moves through the pelvis and connects to a tendon at the top of the femur. It also attaches to the diaphragm, so it’s connected to your breathing, and upon it sits all the major organs.. A functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and gives you greater mobility and core strength.. But the hips don’t just stop there. The hips also contain the ab/adductors, glutes, and deep pelvis / abdominal muscles. Here are the TOP 5 hip mobility exercises performed by Jillian Root and coached by Chris Wilson: 1) Modified World’s Greatest Stretch. 2) Lateral Leg Swing. 3) Glute Bridge to Knee Hug. 4) Glute Bridge Figure-4. 5) 90-90 Switch. If you have a comment or question about something in this video, please post it now below! Thanks for watching.. = #1 Program to UNLOCK Your Tight Hip Flexors. http://www.criticalbench.com/growth/psoas2. Subscribe to Our Channel: http://www.youtube.com/subscription_center?add_user=criticalbench. Follow us on Instagram (@thecriticalbench): https://www.instagram.com/thecriticalbench/. Subscribe to the Critical Bench Compound Channel: http://www.youtube.com/subscription_center?add_user=gymexercises
If you have numbness, tingling, or weakness in one of your legs, we have a 30-second test to see what’s causing your pain.. Take the free 30-second self-test now to diagnose your pain:. https://3minuterelief.com. Join Back To Normal Our 6 Week Program To Recover For Good:. https://cart.3minuterelief.com/back-to-normal. Visit our clinics across Pennsylvania.. www.maddenpt.com. Madden Physical Therapy. 5425 Jonestown Road. Harrisburg, PA 17112. (717) 901-9487
Looking to increase your hip strength? Hip strength, stability, mobility, & all around health starts right here. 7 exercises from beginner to intermediate level to start gaining real life strength in and around your hips….. Want to FREE your body to MOVE and FEEL BETTER?. My Free Program ► https://www.strengthside.com/TheDaily. Sample Routine: Glute Bridge March x8 reps each side. Banded Clamshell x10 reps. x2 sets. Single Leg Romanian Deadlift Straight Leg x8 reps each side. Split Squat x 8 reps each side. Goblet Squat x 5 reps w/ 3 sec pause at bottom. x3-4 sets. Want Abs and a lean athletic physique? ►. https://www.strengthside.com/abs. The Road Map to Strong Shoulders ► https://www.strengthside.com/strongshoulders/. Movement Flow ► https://www.strengthside.com/movementflow/. These Hip[ Strengthening exercises start with isolated glute activation exercises including the single leg bridge, glute bridge march, banded clamshell, and sidling leg lift. These exercises strengthen the glute max and glute medius muscles targeting the back and lateral hip. Next we move to more integrative movements starting with the single leg romanian deadlift and single leg good morning which train single leg stability as well as hip hinge strength. These exercises also train the hamstring and spine mobility as well. Next is the split Squat which builds strength in the quads and glutes through hip extension and knee flexion. Last is the Goblet Squat which integrates everything into one fluid motion and uses the glutes, hamstrings, and quads. These are MUST DO hip strength and stability exercises for hip strength and hip mobility. This is an excellent hip strength workout for runners, cyclists, crossfit, and other athletes.Hip stability drills like these will only build your hips and allow you to do the ultimate goal which is to squat deeper and stronger. Great hip strengthening for basketball players and dancers alike.. Want to train with Josh on Skype?! ► https://uprighthealth.com/skype-sessions/. Free Videos on Fixing Anterior Pelvic Tilt►https://www.strengthside.com/apt-exclusive-vids/. Learn more & stay connected with Josh. Email List ► https://www.strengthside.com/email. ► https://www.instagram.com/thestrengthside. ► https://www.facebook.com/strengthside. Music by Lakey Inspired: https://www.youtube.com/watch?v=kqh0r8lEo5M
There’s no shortage of fitness transformations on Instagram. Each side-by-side image speaks to a journey: maybe someone lost weight, or bulked and gained muscle, or just squatted their way to a killer butt. But trainer John Benton’s images tell a different story; his transformations highlight the exact number of inches his all-model clients lose on their hips and waist in mere weeks. Models fly to Benton’s studio from all over the world to whittle down their waist-to-hip ratio—and in turn, he helps to launch their careers.. Here, he shows us his top 5 moves for shrinking your waist and hips that you can do!. Special Thanks to Studio B!. http://bit.ly/1OobTMk. Follow John Benton on Instagram:. http://bit.ly/2gION9v. Model Kylie Vonnahme: http://bit.ly/2y4AIL5. . Subscribe to Harper’s Bazaar: http://bit.ly/SUBSCRIBEtoBAZAAR. https://www.facebook.com/HarpersBazaar. https://twitter.com/harpersbazaarus. https://www.instagram.com/harpersbazaarus/. https://www.pinterest.com/harpersbazaar/?auto_follow=1
From http://famouspt.com/ “Famous” Physical Therapists, Bob Schrupp and Brad Heineck, demonstrate 3 strengthening exercises you can do for a weak hip. Make sure to like us on FaceBook https://www.facebook.com/Physical-Therapy-317002538489676/timeline/. Check out the Products Bob and Brad LOVE on their Amazon Channel: https://www.amazon.com/shop/physicaltherapyvideo. Follow us on Twitter https://twitter.com/PtFamous. Our book “Three Simple Steps To Treat Back Pain” is available on Kindle. http://www.amazon.com/Three-Simple-Steps-Treat-Back-ebook/dp/B00BPU4O5G/ref=sr_1_1?ie=UTF8&qid=1444092626&sr=8-1&keywords=3+simple+steps+to+treat+back+pain
These hip exercises are great for strengthening your hips to help relieve hip pain. They go from lying down to sitting down to standing up and range from pretty easy to hard depending on your injury. More hip exercises: https://www.youtube.com/watch?v=tQNk6mpFsww&index=7&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&t=0s. The first hip exercises are pelvic tilts, bridges, and clamshells. These are great for strengthening your pelvic muscles, glutes, and hamstrings.. Then there is the 4 way hip lying down. This is hip flexion (straight leg raise), hip abduction, hip adduction, and prone hip extension. These are great for all the muscles around the hip including, gluteus medius and gluteus maximus, IT band, hamstrings, hip flexors, and others.. Now for sitting you will do a seated hip flexion and a squat at your chair. These are great because you can do them at work, or if you have been sitting for a long time.. The final hip exercise is a lunge. It sounds pretty simple, but if done right, it can be pretty challenging. You don’t have to bring your knee all the way to the floor, and you can use a target if you need one.. Related Videos: Hip Tendonitis Stretches & Exercises: https://www.youtube.com/watch?v=YSDbb9BTUT8&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=18. Relieve Hip Pain with This Real Time Piriformis Stretch: https://www.youtube.com/watch?v=MME5xMZUI9U&index=20&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE. = SUPPORT me on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo. = 10 Best Hip Strengthening Exercises to Relieve Hip Pain: https://www.youtube.com/watch?v=s7WBpar9W6w. DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Exercises For Hip Pain RELIEF (5 Daily Hip Pain Moves). Unfortunately hip pain is an all too common complaint.. And the best rehab is prehab preventing those injuries before they really build up by recognizing and addressing those “minor” aches and pains.. Too often we simply try to push through a sore hip. We accept a limited range of motion.. We just keep training hard because it “loosens up” as we go or “only hurts at specific times.”. But those little nagging aches and pains are what end up resulting in injuries.. That’s why I wanted to share 5 moves you could include in your warm ups and weekly routine to prevent those annoying little aches and pains from ever resulting in an injury! Best to act BEFORE the problems really occur!
5 Moves for Stronger Hips 1. Kneeling Glute Mobilizations. To strengthen your hips effectively, you need them to move smoothly first. Stretching 2. Split-Stance Kneeling Adductor Mobilizations.
Side-to-side motion is just as important for strong hips as 3. Bend hips to a 45-degree angle and your knees to 90 degrees. Make sure one hip is above the other.
Move the upper leg while keeping your feet in contact with one another. It’s important to move the leg as far as you can without disturbing the alignment of the hip. Repeat this exercise 5. 5 Moves for Stronger Hips 1. Kneeling Glute Mobilizations. To strengthen your hips effectively, you need them to move smoothly first.
Stretching 2. Split-Stance Kneeling Adductor Mobilizations. Side-to-side motion is just as important for strong hips as 3. Build stronger hips for better running; 3 simple moves for stronger hips; 6 kettlebell exercises to help you run stronger; Ride Stronger: Three Core Exercises; To relieve runner’s knee, strengthen.
Learn about 14 hip-strengthening exercises geared for everyone, from weightlifters, hikers, and runners to senior citizens and people living with arthritis. Choose exercises that are most suited. 5 Yoga Poses to Strengthen Your Hips 1. Warrior One.
This pose improves lower-body strength and flexibility. How to do it: Stand in mountain pose with your 2. Pyramid. Pyramid pose stretches your hamstrings and butt muscles while also challenging your balance. How to do it: 3. Side Angle. This.
3 simple moves for stronger hips Seated hip external rotator. Attach a resistance band to the left end of a bench and loop the other end around your Standing hip flexor. Put your right foot in the resistance band and turn so you are facing away from the band’s anchor.
Standing abductor. Anchor a. Jason Fitzgerald, a 2:39 marathoner and coach in the Washington D.C. area, says that hip weakness has become more prevalent as a result of the sitting we do in our daily lives.”When you consider how important proper hip strength is for runners and the fact that most runners don’t do the specific strength exercises that bolster the hip muscles, it’s a disaster waiting to happen,” he says. You may not be Shakira, but every hip moves into flexion, extension, abduction (out to the side), adduction (in towards your midline), external rotation and internal rotation.
Your hips can move. The 5-Move Resistance Band Workout for a Strong Butt Bend knees and hips about 45 degrees and stack knees and hips on top of each other. This is your starting position.
2.
List of related literature:
To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.
Maintain this position, lift the hips just a little, and rotate the hips forward, lengthening the lower back along the floor (this can be assisted by a forward movement of the hands below the hips).
Drop your hips below your opponent’s hips by changing levels, squatting down right in front of your opponent, and arching your back (see Figure 11-33).
from Wrestling For Dummies by Henry Cejudo, Philip J. Willenbrock, Ed.D. Wiley, 2012
For example, when she’s in the hands-and-knees position or an upright position, hold the front of one of her hips with one hand (to help keep her balance) and press steadily and firmly in one spot on her lower back 4 to 6 inches below her waist, slightly away from her spine.
Hold for a count of 3, and then lower your hips to the starting position.
from Mom Energy by Ashley Koff, R.D., Kathy Kaehler Hay House, 2011
Keep your hands at your sides and, on your next inhale, lift your left leg and bring your torso forward until your body is making the shape of a capital T. You may want to reach back and touch your hips to make sure that they’re even, as the left hip tends to lift.
A list of the exercises in the description or at the end of the video would be great so that I can reference it easily. It’s frustrating to have to rewatch to refresh my memory and ensure I’m not missing something. Thanks!
side note: What is the brand of weight bench you are using?! I need a sturdy one like this!!
I’ve been a Dirt Bike racer for 25 years and I have at least 100+ injuries, been to so much rehab I cry when I have a new injury because of the work and I just got done with the work…lol… After watching this video and listening closely I’ve realized I have so many muscle groups compensating for poor muscle activation. Wow I’m seriously messed up….I think I have to rebuild my entire body after watching some of your videos…You truly made me wake up…Thank you your amazing to me…I’m starting at the toes and ankles…Do you have a rebuild your body after 100 dirt bike crashes program? I smile all day though…
The other day I watched a video from you that helped me get rid of my 3 day back pain in an instant. Now today you helped me get rid of hip pain from rowing on my rowing machine yesterday. Thank you so much for your help wonderful doctor. For this, I have subscribed and will be back when I suffer pain in God knows what next lol
I really like this vid, and, your explanations on all the vids of your I have watched are so informative with details as to what the problems are and exactly why these exercises work. Thank you for this! The only question I really have for this video is that at the end you mention the “side lying series” a lot and some of what it entails, but, you never actually say specifically what it is and all of the movements included in it. Did I miss a previous video on that? Or could you just list what the different movements of it are?
Oh my gosh Cori! You ever seize to amaze me! Your knowledge blows my mind! �� Everything you say and do seems so textbook perfect and not to mention your form is perfection, always! Love it! This for sure is my weakest link and my abs. Thanks soooo much! �� you are Magical! And I need one of your shirts hahaha! They are the best.
Thank you for the time and effort you put into your videos, they are a great help. I would like you perspective/advice please. I have a desk bound job and I find after a long period of sitting that when I get up and walk I have pain in the front of hip (just under my hip bone and next to my pelvis) and walk with a limp but after a minute or two the pain goes away and I am perfectly fine. Would the pain be because of hip mobility or TFL or a combination of the 2?
These exercises are great if you are already strong. I’m basically starting from zero and i have back pain from anterior tilt, hip injury, and very weak delts.
what is the full side lying series?? just wondering i have a bursar hip problem and achilles tendon on lower heel and im looking to do these to help in rehab hoping improving hip and glutes might help all round
I have been learning from you to fix my hip issues. I have seen variety of medical expeters, didn’t help.Just Sub and thank you. Is there a substitute for the back leans back on the chair? I don’t think I can do that at my age.Lol.
I have heels problem which never touch the ground, no strength in hip and bent knee, I can’t get up myself when I sit on chairs.. I need lot of support to get up.. so can you please guess what’s happening with body and suggest me some exercise please..
What Cora does really well is combining anatomical (depth) info with clearly explained movements, in a thorough (do’s/don’t) visual way! During these series she shows she has a lot of experience and has creative ways of dealing with “problems”. Thanks for sharing Cora!!
My favorite are the Single Leg Goodmornings because I could barely do 1 when I started and now I can bang out 15. Make sure to check the description for a sample routine! I recommend trying all the exercises and determine what seems most useful for you. Enjoy the hip strength gains amigos ����
Dr. Jo…Before finding your video, I started walking. Thinking lack of being moble, as much (due to COVID19) was part of the problem. I have noted that walking seems to have exacerbated the pain!! Is this normal? I am going to make an appointment with my joint doctor. Thanks!
Great video. I’ve been suffering with hip pain and recently pulled my hip flexor. So i am keen to give these exercises a go. How many repetitions of each movement should I do? Thank you.
I refuse to take instruction from a shirtless hipster with a man bun…. I have STANDARDS Sir….Good day!!…. ” But the information is well presented and” I said GOOD DAY!!…..
I loved it. I have this exactly. Runner ��♀️ so.. and my hip is not ok..it pops when flexing, another thing I got years ago that knee external meniscus rupture. It healed pretty much but not completely then I twisted that ankle several times so I have foot instability. Can you please address that.what is best to do? There’s where my most pain is..at the external part of the ankle, it pops when I rotate and instability which is terrible. Thank you ��
Is there an easier ( or alternative) way to do lounches the way you do in the video? I can not get either knee too or off the ground in a controlled way.
Fantastic video, I’ve been binging all your videos lately! So good! I have a weird question though: where did you get those purple stools you’re sitting on when you work on your laptop? Thanks!
I think many of us, myself included, get so busy we forget the importance of prehab. Having ruptured my l5-s1, I’m a huge fan of preventative maintenance and minding posture/muscle imbalances.
We all need to educate ourselves more to prevent pain!
Omg I am so weak on my left side. Can barely lift left leg on seated flexion compared to right. Thanks so much for these. Hope will be Improving in a month or two!
What causes me to be unable to cross my left leg, even pulling it up,.it stops. I guess its called external rotation. I do have problems keeping my hips level standing on my left foot.. I get pain in the hip flexor and gluteus medias / minimas areas. Thanks
I love your ��videos, they are so informative, ������your delivery is quick but received and best part is your executions! ����♀️I am amazed and have never, ever seen anyone compile every single body�� movement known to man on one you tube channel!! ���� You are a brilliant woman, ��and saving people money, saving muscle imbalances and educating all the above. ������ Thank you so much, ����and by the way you look ❤������aaaahhhh-amazing, keep up the good work!!������������❤❤❤❤
I’m a do these exercises in a high intensity routine tomorrow. Make’m my cardio. Mmmhmmm, fix all my problems in one take. Super over enthusiastic now.
Cori, this is great content. Thank you for putting out such quality content. Our health and fitness world needs more of this caliber. Glad to have found you and have passed this channel onto my clients who I know would gig on it. ��
It is rare i post post reviews/comments. I am 8 weeks post operative total right hip replacement. My orthopeadic surgeon is world class. But the shelter in place excluded in-home or out patient physiotherapy for a gradual athletic level regimen of ROM, strength, gait correction, mobility, stretch & recovery. After 1-4 weeks of following typical posterior THR post op fundamental movements exercises and post op precautions;, I carefully & gradually incorporated many of your strength, mobility and stretch routines into my daily regimen. Your subject matter expertise of biomechanics, sports medicine, and anatomical explanations of the routines is why you set the bar for excellence. I am grateful for your knowledge & guidance. thank you, thank you, thank you!! ������ Namaste.
You do give out some very informative and useful videos, thank you! And for some reason I always find myself smiling at the end ��… I hope Kiwi is somewhat aware of how she is cheering up people around the world ��
Your vids are a real thread of hope that someday, I may overcome what has become a perennial problem. If I may, can you combine this workout with your TFL/Stop stretching your hamstrings ones?
I suspect I may have piriformis syndrome sore hip + glute ache on the same side are there any no-no’s in your 3 vids if that were to be the case?
Can you please tell me what kind of shoes you wear, I often notice you wearing flat ones and consider buying, I just don’t know what to look for, thank you!
Hey, how often can I do this exercises? Is everyday ok if the pain is chronic? I just wanna get rid of this seaming adductor tear ASAP, it’s messing with my training and I really can’t afford to go to the doctor, so this is a pretty hopeful thing for me, yesterday I started sets of 15-4 reps
Is there a special ball to use or would a tennis ball work? I did pilates on my foam roller last night and got an excellent stretch in my hip at the groin. It immediately made me notice improved flexibility reaching my toes seated. Normally I struggle to even get my fingers halfway down my shins in that stretch
I’ve a painful spot at my right hip when I twist a certain way or when laying in bed and turning from left side to right. If,up and about, and by chance I twist my hip the pain stays until I sit and rest for a few moments. After that i could jog around with no problem. The feeling is like my leg wants to disengage from my hip. Is there a way to strengthen the ball and socket to keep it tight in place? For me to swing or let my leg just hang let alone putting an ankle weight on, will SEEM cause my leg to hyper extend.
I’ve also noticed if i start feeling lower back spasm or pain…I massage the IT band on that side…and it almost instantly alleviates and relaxes the muscle.
Hi, i recently started pain in hip bone. Not sure why. No injury no stretch. It comes any day anytime. What could be the reasons.?? Will try ur exercises surely. U r good��
Thank you Cori! I love all of your indepth anatomical explanations, as I am a personal trainer and postural rehab specialist, who also specializes in assisting the active over 50 group to age gracefully with optimal function; This is super helpful info and a great reminder of ways to help them with their muscular tension and discomfort. So glad that I found you
Well since my chiropractor isn’t seeing any clients because of the shelter in place I thought this video would have been a great replacement. To my surprise this video has open my eyes towards pretherapy to avoid physical therapy. Thank you and I plan to watch your videos from here on out.
stretch hip flexors. rest hip flexors. ice hip flexors. repeat. remember, resting a few more days could be the difference between having a fully healed hip flexor, or an injured one that could take several months to recover from. so start up again when you feel its time.
I stand at work 12 hrs a day and am bent over a machine most of the time. Hoping the back and knee pain will improve with these excercises after a long day. Thank you
Watch your back! Some of these are perfect for lower pain pain and some could result in rotator cuff tendinitis. Always best to follow a diet and a better program monitored by a professional.
I also want to thank you for your many exercise videos. I was out for three weeks with SIJ problems that was helped by a chiropractor. I wanted to find exercises to prevent this from reoccurring. I found you Doctor Jo. I have been religiously performing the ten exercises from this video since the fall. I can tell that I am stronger, even developing a rear end again. I have since been working on upper body exercises to strengthen my arms and shoulders one of which has a labrum tear from several years back. I am looking forward to the spring to get back on the golf course. Thank you again.
Thank you so much doctor, due to covid 19 i unable to move into hospital, these exercise recover my hip pain, i will suggest your channel to my family and friends.
Hi, Chad, I have had osteo arthritis since I was 10 it has since then moved to my ankles. I am now 32 and now feeling lower to mid back pain on top of everything else. Just recently within the last year I’ve notice a huge weight gain no natter how much I exercise. Do you think that I could have tight hip flexors?
From my personal experience of strengthening my Hip Flexors. I have received numerous amounts of benefits. Ranging from boost of energy, sexsaul funtion, strength & athletic performance. Your probaly wondering, how do you receive those type of benefits from hip flexor alone? Well to begin with, its the #1 muscle in your body that is key to eliminating joint & back pain, anxiety and looking fat…ECT. By the same token, the tips & tricks are REVEALED! Through this link https://bit.ly/2KTUgqY it show you the 10 SIMPLE MOVES that will bring Vitalityback into your life so that you can be strong, active, energetic for yourself and loved ones.
Purchase a printable worksheet featuring the hip exercises in this video here: https://www.askdoctorjo.com/purchase-hip-exercises-worksheet ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
She looks great so whatever she does works for her but I’ve always learned to not arche your back like that whenever you’re doing exercises where you’re on your back?
This addresses my problems perfectly. I have issues with lower back and knee pain. My goal during lockdown is to learn how to stretch properly so plan on going through all your stretching videos. Thank you. You are my go to for all great fitness advice
That first exercise is IT. Thank you so much, I just did 5 minutes of the 30s leg raises and my hip stopped popping when afterwards I tried some movements I’ve had problems with. Obviously I need to do these a lot more in the upcoming weeks in order to improve and be able to run again, but I can’t believe it actually helped. Really, thank you thank you!
Hello, i have pain from my left side where my hip is to all the way down to my knee. Any idea what it can be? It goes away for a minute or two when i do the “soccer player kick” it when you swing the leg left to right. but comes back after a while.
Dr. No, so how many repetitions should I do of each excercise? Also I have a lot of pain walking, Should. I force myself inspite of pain or what should I do?
I knew that these moves can really help u to have the result but one thing i want to tell that these are really impossible for a overweight women like me,,,,its difficult to do these with 78 kgs Should be shown with some overweight model,������
These exercises are really helpful. I managed to perform almost each of them and can feel the pain/tightening around my hip area. Thank you. Grateful������
Thanks from the bottom of myheart. I work sotting for 8 hrs and only get up once an hour for few mins. But now that im not working for the las 2.5 weeks. I still have hip pain. But i sleep mostly on the side where my pain is (R) and I have Scoliosis. So I wonder if both things have anything to do with it. Anyway I used ro swim in a team and then I did weight lifting for 10 years. Now I’m just fluffy on my hips but at 123 lbs amd 5’5″ I feel like my skin is made out of jello. Ugh. So thanks! I’m committed to stop being a jelly fish!
Thank you for doing this, I have weak hips and I broke my band that I use for a lot of the exercises so I needed to find some exercises without equipment
Hi Dr Jo. First and foremost thanks for sharing your tips on hip pain. I have tried and it does give some relief. May I ask, I have no pain at all from the lateral and medial side of my thigh, if I keep my legs straight and dorsiflexed my foot. I do get mild pain while climbing up stairs and if I do your exercise without keeping my leg straight. Am I on the right path so far?
A couple questions. How would you structure a session based on these exercises? Also, what ball are you using? I have tennis balls I use, but the larger ball you have looks better!
Hi mam, iam suffering from right leg hip joint pain.. Now I have 5th month after pregnancy C section. Can I do these workouts for reducing my join pain
Very good! I’ve started to do it and makes me feel more balanced and strengthen my muscles without any harm. Thanks! And cheer up to those people who are in pain at home (and not have covid19)
Hi Dr Jo. I feel burning sensation in my upper right thigh, dull pain some on the right hip,sometimes radiates to right pubic area and in right buttock.standing or sitting for long periods worsen pain.
I’m going to try this and see if it helps. I have a deformity in my hips, knees, and ankles wherein I do not have enough cartilage between the joints, making long periods of walking and hiking or short periods of running and jogging uncomfortable and painful. I hope this helps make things easier on me. (Just in case anyone wants to know, I am 21 years old)
Hi ma’am This is Sunil kumar i got left leg damage in Hip joint 50 % blood circulation not going on can you give your mail ID i will share me scan reports.
I have been trying to recover from a car accident for 4 years now. I was told I have performs syndrom, causing hip hinging g, that has caused misalignment.of pelvic, causing knee on oposite side to hinge to the left. Thank you Dr. Joseph for.helping me get on the road to recovery. Hopefully I can start teaching again soon….and not have to have a hip replacement.
I\’m not sure but,if anyone else wants to learn about causes of tight hip flexors try Letza Joint Relief Lessons (should be on google have a look )? Ive heard some extraordinary things about it and my mate got amazing success with it.
I’m gone try your hip exercises because i used to play soccer and then stoped for 5 years. I have a huge hip, groin and legs in général flexibility. For how long do i have to do it everyday before seeing a difference?
Thanks I’ve been needing this after 12 yrs if pain I just tried a bit of the exercise and it works cause I am slowly gettin rid of pain in my right hip
Cori! Where have you been all my life?! I was crippled for 5 years and finally realized it was exercise not a hip replacement I need. Thank you for all you do ��
Hi Jo, I have had hip pain for 4yrs now, I’ve seen a Physio and have massages, but will defiantly try some of the movements you suggested that the other physio did not, thank you.
These are really helping me,as I`m a masters cyclist and runner with thight hips and hip flexors. added to that, my glutes are weak.My left hip is a bit less flexible as had a hip replacement. I am fed up because I`m working so hard to try and build muscle to help with recovery and injury prevention, and to fit my jeans! But I`m skinny and don’t seem to be able to build muscle. The level at which I compete is demanding and I win a lot in my age group, and I don’t recover quickly from races and training.Help. any advice welcome
Just want to say thanks, I was having huge pains around my hips and right leg. I’ve followed these daily since last Thursday and the pains have gone! You’ve saved me!! Thanks again:)
Hello doctor I’m aishwarya I’m 20 years old I’ve bone ingrowth problem from my birth doctors said it is be not a problem for 40 years. Due to vigorous jogging for a month I’m suffering from pain for 8 months and continuing,I don’t know if people can understand my pain or not I think you’ll suggest something,I’m suffering every minute 24/7 I cannot even walk if I walk I’m getting a lot of pain. If you ask about this pain and my condition I could write all day long.please help me doctor
I am 57 years old and have been a runner (marathon) since the 80s. I have some left hip labrium tears (sever-per MRI), I have had dry needling, PRP, and i have been referred to ortho for a laproscopic repair with smoothing of the ball (arthritis). I was given similar exercises to this, but I enjoy being “coached” instead of reading a paper. My question is, will these exercises prepare me (strengthen) for the surgery to enhance my recovery and return to sport? I really would like to run again without the constant pain in the left hip and day-long aching. Thanks!
I’m 27 and I started noticing I have very mild hip pain on my left side and I wonder if it has to do with my flat feet. I also just realized I sway when I walk, I walk like a penguin, I dont know how long that has been going on for but I think it all has to do with my flat feet and leg bones. I’m going to work on these exercises and I have been pretending to walk with books on my head to stop my hips dipping as a walk so I walk straight. I hope I can prevent some damage as I get older.
It works!! I can’t believe it!:O I’ve been suffering from snapping hips for YEARS on my right hip flexor and after just doing these 3 simple exercises once I saw results. No longer do my right hip flexors click when I do a plank or when I try to raise my leg. When I do mountain climbers, I still hear the familiar pop from my right hip flexor, but I will continue these exercises for two weeks and see if it goes completely away. Thanks to this video I feel hope now that I’ll be finally free of the snapping hips. Thanks so much for this video and for getting straight to the point with the exercises. A valuable 3:24 min spent.:)
Finding this video was quite timely! Due to a more sedentary lifestyle, coupled with poor posture and and exacerbating issue, my hips, glutes, and low back have been a weak spot for me, and more stiff/painful that necessary. Thanks, Dr. Jo!
You guys have 1.5 million followers. Upgrade your equipment, maybe some mic’s?? You guys obviously have good advice as physicall therapist, I came to your video for a reason.. But a tip for a more successful youtube channel, get a better camera and get some mics to dramatically increase the audio of the videos. Your videos have a “boring” theme. Video seems like something from the 90’s as does the sound. People now days have very little attention spans, and if the video starts off giving a “cheap” and ” dated” feel, people will just exit out the video. I think it’s silly, but it’s how it is now days. Keep people’s attention with upgraded quality! Wish you guys the best, nice of you to give the free advice!
I had to thank you for this sequence of moves! I tried it and it helped immediately. My right hip/glute always is sore and doing this daily will help! Thank you a million times��
Recently I injuries my hip flexor while playing soccer. Honestly it feels fine running, jumping and doing anything but once I kick a soccer ball the pain comes right back. I took a break for 4 weeks and I really want to get back to paying so if any one has some tips that would be great. By the way I’m 13 and am in a pretty major growth spurt and have been dealing with a lot of injuries so maybe this one just needs time.
This was great, thanks, I have been researching “hip extensor exercise” for a while now, and I think this has helped. You ever tried Niyaden Niybigail Blaster (should be on google have a look )? Ive heard some amazing things about it and my friend got amazing results with it.
Thanks for the video, it is very useful hip exercise. Sir, Request is that. There is a lot of pain in my left foot’s hip. In an accident, my left leg was pulled out too much. I was riding on the bike and the load was very high on it. If the X-ray was done then the hip joint was fine. The doctor also gave some muscle strength medicines, but there was no difference. Sir, I am troubled by the pain of muscle thrown for three years. Please help me I can walk, I can run, I can run. Tell me the workout of hip butt. I will be very thankful to you. Mail.. [email protected] gmail.com
Thanks a lot for these tips! I’m going to start doing them. I have a question but it’s not hip flexor related. I play soccer once a week but I also do weight-lifting a few times a week. And the problem I’m having is that the days after playing soccer my knees hurt. It’s painful for me to walk up the stairs or even bending down and going back up. The next week, the pain is low and after warming up I don’t feel anything anymore. Should I get this checked?
I sometimes feel that my one leg is slightly smaller than the other.. i think its due to hip imbalance… does practicing these exercises can bring balance to hips?
When I walk for very long or run very little I experience a lot of hip pain in the front of hip (usually more in right hip than left). I want to do a lengthy hike/climb this summer but don’t want to damage anything doing it. I’m anxious to try the first two you showed-how many times a week is best for a physical therapy/strengthening effect? Should I do it every day?
Would these be good exercises after shattered pelvis and broken hip with screws and rods in me because I don’t want anything coming loose and have to have more surgery.
Hi guys I will add my 2 cents in saying yes you guys are great in every way…..moving on…use to be very active but retired and I am an artist and all I want to do is draw and paint for hours at a time. I bought a balance chair to help but I have to MAKE MYSELF to start taking care of myself again. Had my bone density test and it came back and doc said in 10 yrs I would most likely have fractures. So been looking up food for adding extra calcium to my diet plus I take Caltrate + D twice a day. Oh and I am asthmatic and have to take Symbicort 2x da and that can also create bone loss just for your info. But doc wants bone building exercise. I have a treadmill I am going to start using again and I heard certain yoga poses have those benefits as well. Are there any books or videos that I could purchase to help me do the right things. I use to do yoga as well but don,t know which poses would be most beneficial… so hard to get motivated Help..thanks in advance Brenda from Tampa,Fl.
I’m 27 and I haven’t been able to run in a couple of years now due to arthritis pain in my right knee. Will doing these exercises get me back to being able to run pain free?
Well I actually know how to fix the hips. It’s similar to 3:48 (for the left hip) you lay on your side and bend the left knee over the right leg. Than you turn head and shoulders to the opposite direction and twist it, with the help of a person you can get really past the pain and pop the hip. I’ve done this many times when someone showed me how. Being alone it’s not as good because the pain and weight you need.
I am absolutely unable to lift my left leg as you did in the last exercise. I have no problem in lifting the right one though. What could be the issue?
There have been 6 months after my femoral nailing… I am still in limping state… I too had ankle laceration and thus vacuum therapy and skin grafting was done… What could be the best exercise for me… I am an athlete… I have already tried these..
Nice video. I’ve been binge watching your videos for the past two days. Best workouts I’ve ever came across. Not to mention, you’re like my spirit animal. I love you as a person. You’re a very awesome person.
I am a 46 year old male and I need full hip replacement surgery. I have been pretty lethargic for several years now. I am out of breath and heart racing after hobbling on my cane about 2 blocks. Circumstances (and fear) have prevented the surgery. The only relief Is when I am laying down. I try to flex my muscles a lot to get that “good stretch pain”. However, I’m slowly withering away and I am worried I am headed for a “couch potato death”. I have been searching online for some simple exercises and found yours after all the ones that are being posted by any idiot with an iPhone. So far I like yours the best. Thanks. If you can suggest any other exercises I would be grateful.
Wow I did the first technique and my hamstring pain is gone. All gone! I have been dealing with this kin for months and with one technique it’s gone. Thank you! I can’t believe it
Thank You Two! i too get that burn of Strengthening as bob was indicating in his Quads while laying on the table. But considering that some is similar to the knee exercise video and trying to get my hip together, but below my actual knee starts to burn-why is that happening. You too are funny! I love y’all sense of humor while fixing people like me to get back like bull. Lol��
undervision of my trainer/PT/Physio.. they just want my money which I was told that I am unemployee and got me into income (embrassment) so its not helping. I do need a lot help right inside flexor hip that little stuck. Its look like need charaptic (spell)
Ok on the hip abductions it hurts my hip when bending my leg out to the side.. Been taking a break from heavy squatting and sprinting but wanted to see if you guys have any thoughts on my situation. thanks
Gentlemen, I am 81 years old and carry 40 extra pounds. I recently developed osteoarthritis in my right hip. I am now on a weight loss plan and physio. I was keenly interested in your standing leg raise exercise demonstration. Was your suggestion to add a little weight to the lifting leg for building muscle and or pulling down on the hip joint. My real question is “will pulling down lightly on the leg allow the hip joint to rejuvenate itself? Your informal video was most informative and fun to watch. Thank you. C. Johnson Ottawa, Ontario
1 year out post right hip replacement. Any suggestions for doing effective abductor and adductor exercises for hip strengthening with mild transverse myelitis in lower spine? It’s very difficult and practically impossible to perform these exercises. Can walk with aid of cane.
exercise: swan crunches 3 sets of 20 reps inverted v’s 3 sets of 20 reps reach through twists 3 sets of 20 reps per side inner thigh circles 20 circles one direction, 20 circles opposite direction reverse crunches with twist 20 reps
Your channel is amazing and had been so helpful for me. It’s great to prevent me from getting further injury. Do you have an ab/core video for those new to working out? I just know yours will include modifications unlike many. Thanks
Can anyone give me additional tips and exercises to make hips smaller? Christmas is coming soon n I’m going to a Christmas party and I want to have small hips to look pretty. Thank u:)
Holy cow, Jillian makes these look easy. My attempts just show how inflexible I am and how much care I must begin to show my flexors and that all important psoas. BTW, I tried that first stretch and found it impossible-virtually so. Much better by starting with the leg swing and going through the others and then the (Modified) World’s Greatest Stretch. That said, these do feel great and you feel great afterwards. Thank you! Will absolutely include these before I walk or do any other exercise.
If you train the muscles on the sides of your belly they will become bigger which is going to make your waist bigger… you cant change your body and bone structure so I would rather suggest to make your butt and shoulders bigger by working them out, this will give an illussion of a smaller waist.
I had an laminectomy following a slipped disc. From 2013 been in pain expensive pain meds..1000mg Tramahexal SR. Im due for another op….my physio helped me diagnose the location of the pain… HIP area..Is there a way they could kill the nerves around this area so i won’t feel pain
This actually workout for me! I’ve been watching what I eat, and pairing this workout with some cardio. I feel like my waist has never been smaller! Really happy with these results:)
Why would people wanna shrink hips? I get wanting a small waist but why shrink your hips? There are models out there (Candise, Lais, Adriana, Elsa, Josephine) that have quite big hips and yet they’re still modeling with no problem, they get hired, and they don’t get judged for having an extra inch or 2
Omg thanks Dr.Jo. I was born with Blounts Disease and Hip Dyplasia. I am due for a hip replacement @ 35. PT after 2 car wrecks and still pain. I cam across your video and found relief. I just want to say that you are God sent. My hip groin area gets hung and I cant walk or roll over in bed. After doing these exercises I finally rolled over with zero pain. Thanks ❤❤❤❤❤
I loved the video as I have been having lower back pain that has been radiantly into my left hip for over a year now and since I have been working from home, it has been getting consistently worse. I did not hear you say anything about sets or reps and want to make sure I am doing things properly. Could you please advise on how often I should be doing this to, hopefully, improve my hip and back pain and any recommended set/rep amounts per session?
love this video, and I also like the video “signs of a weak hip”, I have been trying figure out why I walk like a penguin but now that I know why I do this I can try to make it better, thank you.
Hi, thanks for this! Regarding the bridging exercise, I can’t get much “lift” due to my fused lower spine (lumber/part thoraxic). Any suggestions for this please? x
Josh, love this routine! But when I do the glute bridge march, I cant keep my hips level. One side always falls down a bit. What do I need to focus on strengthening? Thx!
Good music, slower speaking tempo may help viewer. As well as timestamps. To go back to the beginning of each workout if more time is needed. I found.75x speed to be too slow at first but it did help me use this video more efficiently. Great content. Been referring to your videos for a couple weeks now.
Can these exercises be given to a 70 year old indidvidual who’s recently experienced a fall sideways(no fracture) but is not able to move the limb because of pain. PSyour videos are really helpful♥️
I’m doing all these exercises for a week now on a daily basis. Slowly and with focus. Is it normal that I feel pain on my lower back now? Is part of the process? Thank you so much
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interesting points,if anyone else wants to learn about causes of tight hip flexors try Letza Joint Relief Lessons ( search on google )? Ive heard some interesting things about it and my colleague got excellent results with it.
Hip flexor and shoulders are important parts for your performance. It is common to see people doing mobility in a gym. It might prevent you from injuries and improve your gain. So, fixing poor hip flexor and rounded shoulders are essential to make progress without break.
You could hurt joints a lot If you had poor posture. The meaning you can’t flex hip and have rounded shoulders is that your body can’t absorb force. In order to create progress overload, working out with intensity should be needed. However, If you had poor posture and didn’t fix it, you would end up with getting injured and slowing down your progress.
It is impossible to avoid all injures by mobility training. However, you may reduce risk of injuries. Whatever you do, you flex your hips and use shoulders everyday. Whether you work out or not, If you don’t fix problems in your body, you will be supposed to face them later. Even elite athletes train mobility hard before they work out.
There are a lot of mobility videos. What you need to do is find out what works for you and apply it to your program. Even though It seems like doing mobility work everyday wastes your time, It it much better than having injuries and seeing a doctor frequently.
So if I get up in the morning and my back on the right side especially is stiff, but a bit of stretching dissipates that, what are the chances that is arthritis? I do have an old back injury there. The stiffness only started this year. I am 69. If I go to yoga regularly I have no problems.
Just found your site, have to say you provide some great science backed training & recovery information… Why have you not got double/triple the amount of subscribers!!! People are missing out. Have now subd. Keep up the great work x
Thanks a lot for your advice! I’ve actually got a scoliosis and my PT told me that my knees are hurting because of an overload on my nerves or something like that. So now we’re doing sessions to fix my back and I’m starting to do stretching.
Plz slove my problm plz…. My waist bone size 35 nd my height 5.8″ i have smal body nd long legs. Heavy waist bone.. I do exercises daily but my waist bone can’t reduce plz help…
great…but what if one has a bunion, like me for instance, my balance’s been compromised, also it’s hard to keep steady posture while standing on one foot, the one with the bunion..some advise there?..i really need help..if you have some bunion solutions, advises, exercises that’d be great..problems are really comin from the bottom up thanks!
what about not just up and down? like opening the hips side to side. Im a Martial arts fighter and ive been experiencing pain in the flexor area while kicking. doesnt feel like muscle though, feels lint its with the hip joint
As I was running at top speed oh, I had to avoid a child in my path. I spun around and eventually just threw myself on the ground. I did not feel anything for 4 days. At which point I was walking across the floor and I felt a pain shoot up my quad. My hip flexor was very tender and still is after 2 weeks. It has improved 50%, thank you for these exercises
I will seek medical treatment if necessary, but I just want to get back in the marathon game. I am familiar with Cincinnati sports medicine. They treated my son for torn ACL when we were living there
Well, where did you bought your license? Did you learn anatomy at all?
You should know, the thigh cannot be bent backwards at the hip. If you try it, you will overextend your lumbar spine with the pelvis, increasing the risk of serious low back pain. Please, think a bit about your suggestions and revise this film. You can make much better video with more precise content.
If you want to get any more help with your hip flexor I have used https://tinyurl.com/y83qldhr which has personally helped me and maybe it will for you too
Look I understand if you don’t respond but my hip especially the right is hurting when I walk. Curious about what I should sleep on.I know this is a vague question but I appreciate your advice.
As an athlete that has struggled with tight hip flexors in the past I feel that these exercises are very helpful. Here is another program that will definitely unlock your hip flexors and boost your flexibility! https://bit.ly/2sW5MI7
Thank you for sharing these and not making us read 10 pages of junk to sell a video with exercises on it. These seem fairly easy and basic for us folks just wanting a bit more mobility.
These are great Hip Flexor exercises! I can now feel my calf and hamstrings relax “disengage” and let the iliopsoa muscles contract “activate/shorten” to pull my leg close to 90 degrees!! Thanks for sharing from a PT perspective
here’s a few things for treating tight hip flexors at home Gradually start walking further per day Try an anti-inflammatory diet Consider trying yoga lessons Checkout some online guides (I read these and the reasons they work on Fergs pain ease site )
I’m a runner and whenever I start speed work my hips flare up. A physical therapist has told me it’s muscle soreness on my left hip and bursitis on my right hip. I can’t stop running or speed work. Any suggestions?
i’d like to thank u for showing 3 exercises that i can actually do, but MOST IMPORTANTLY, u didn’t tell me to get down on the floor. (can’t get back up)
I’ve been doing different hip flexor stretches for weeks and I don’t see any improvement. What do you suggest to fix this, hurts like hell on my right side to walk at times?
Sometimes it hurt to walk, and I feel it in my hips. I’ll have to try these exercises to see if things change in a few weeks. I sit all day at my job and try to get up and walk around but I’m still having issues.
Sorry, here’s another question again, In the seated squats, when going down the thighs get very close to my chest as I am leaning fwd, is that ok after my hip op???
interesting points,if anyone else trying to find out good hip flexor stretches try Nevolly Hip Relief Nerd (should be on google have a look )? Ive heard some unbelievable things about it and my colleague got cool success with it.
This is amazing… I’ve had sharp pains when pivoting in different areas of both hips on and off for two years now and after a lifting program with squats that require deep flexion. I also have issues when I take longer walks with friends (not usually a walker) with hip pain, and my fascia just clamp right up like knots and I know it’s pulling my hips out of alignment. I do a lot of foam rolling but it doesn’t seem like enough. I was told by my Orthopaedic after X-rays that I have shallow sockets therefore I’ll have chronic issues. But I feel that if I have a hip “prehab” in place, to help address these shortcomings and strengthen my hips, hopefully it will prevent hip arthritis or replacements in the future! THANK YOU!
here’s a few things for treating pain from hip flexor muscles at home Gradually build up to walking 3 miles per day Try an anti-inflammatory diet Think about trying yoga lessons Checkout some online guides (I discovered these and the reasons they work on Fergs pain ease website )
if i just injured my iliopsoas and want to recover from it, should i do this everyday like 4 sets of the static hold for hip flexors for a minute each set? WIll that prolong recovery? Also, while doing this routine can I also do my normal weight lifting routine 3x a week? (a total body workout at the gym 3 times a week) Will doing these two routines help maintain strength while recovering or will these two routines prolong recovering from the iliopsoas injury? Thank You!
Hey Dr. Madden, thank you for this video. Just to tell you quickly, I tore my rectus femoris and my labrum in my right hip in January. I am looking to play college football as a field goal kicker so I most likely got injured from overkicking or having weak hip flexors. I do a good stretch out routine before but I seem to still aggravate the muscle. Can you please make another video or comment me back of other hip flexor strengthening exercises. Thank you very much
I’m not a therapist of any kind, and I absolutely couldn’t stop watching this very informative video. Thank you! I’m often looking to learn more about my own body. I had a 5 year old hip flexor strain that I finally got relief from through my own clumsy massaging ( 7wow.cc/rfky ). I thought I’d better find out more about how this muscle group works, and I just learned a ton! I think I’ll recruit the spouse for the next time I need it released
My hips are popping a lot and I don’t know why. My hips are also noisy when they pop. It doesn’t hurt at all. And my hips popped alot with the 2nd exercise. I do have tight hips but I am a 17 yr old dancer, gymnast, and runner and I’m flexible. I have ordered a foam roller to try to help loosen my IT band. Are my hips just really weak? Should I continue to do the hip exercises shown in this video if they are causing them to pop? Thanks in advance:) and I stopped growing about 2 years ago.
About 2 weeks ago my 8 year old son started his second year of football. The first year his coach commented on the way he ran. He runs heavy putting his heels down first on impact. This year we noticed his left foot was turned inward. His father is a very active person as I am as well. It was hard to watch him try to lift his knees with so much effort and no much result. Little did I know it was because of weak hip flexors. It has been caused by sitting in a “w”. Thank you for the exercises.
I am deaf and not good grammar. that’s why almost everyone is confuse it.. sigh. only I can call you thru relay so interpreter will explain to you.. more clear to understand.. I need your phone nbr
Have you done many Tai chi exercises? Great for fluidity with strength, not to get stiff Move chi through the organs and ligaments You can be both strong and flexible but still imbalanced Happiness of range #1! Love some of these, great routine for recovery, focusing on hip and core posture I’ve found that doing things faster rather than holding can help to loosen the joints and get things flowing again through your body, especially when you’re just starting out I like doing a combination of both Get the yin and the yang I’ve found that as a hard worker and a deep thinker it can be easy to stagnate in the yin Stagnation is death! Seek deeper life Split squat helping a lot Thanks so much!
Healthy side note: you dont have to lift heavy weights, it’s a misconception. Yes you need exercise and being able to support your own weight is a must. These exercises agree with me and my body
There’s still a slight discomfort/pain on my injured hip flexor, when would u recommend me to start with hip flexor exercise? (currently im having no discomfort/pain during running, kicking the ball during soccer however is a whole different matter)
I just started incorporating this into my workout with the primary goal of improving my surfing. After 10 days, already seeing an improvement. Thanks for the excellent production value and instruction.
So, I think I have internal snapping hip syndrome on both sides, it’s worse on the right though. I’ve not seen a doc about this because I can’t afford it. BUT if this were to be my ailment, would these exercises help? I find it to be hard to even sit up with my legs out in a V position because of it.
I’m assuming my hip flexor is my problem. When I back squat now it hurts at the point where my quad meets my hip on the left side. I also walk weird using the same leg and always have is this actually a hip flexor problem and are these exercises right? When I do these exercises I am able to with ease as well as any other leg exercise it literally is only back squats that give me great pain in my hip flexor area. Thank you
I know, I found your video clip more than two years after posting, but in COVID crisis, suddenly, the information here becomes more important. I’m very, very interested, but… If you want people, who are just passing by to notice your information and take it seriously, you need to do two things. One, make sure you use correct English. It is disrespectful to your audience and to the message you are trying to share, to do anything less. This “upon it sits all the major organs” is jarring at best. Either “”sits […] one organ”, or “sit […] all organs”. Second thing is not using jargon. You might think it sound professional, when you talk about ab adductors, bridge figure 4, or a 90-90 switch, but a casual visitor feels like an intruder. Not welcomed at all. Of course it is your channel, you should be free to do as you please. I just think your information is very precious, worthy of everyone’s attention, and you should try to make it better. Thank you for posting.
So I started about 2 months ago with stretching to be able to do a split but recantly my hip joint started hurting every time i stretched and every time I like lift my leg to the side I can hear a popping sound and it feels like my joint is popping in and out. I don’t know if I stretched to much or maybe its just normal when you learn a split
Hello Madum, I am football referee from India, I am suffering from Hip and Muscle Stressed problem I see you exercises tips some improvement i get, I need your guidance can you please contact me…
Hi I suffer from tight hips and recently been diagnosed with onset of arthritis on my knee. Certain movements I find difficult and wonder will these hip exercises aggravate the arthritic knee or in time will it help?
Thanks for sharing! The 2nd, 3rd with the chair and the 5th (on the floor) exercises were quite helpful with easing my tight hips before my daily Kung Fu routine. ��! Please pass my warm greetings to the fierce fitness diva! #GirlPower
I would like to thank these two men for creating these life-saving exercises. I had a stroke three years ago and then back surgery, and was sent to physical therapist after physical therapist for treatment, all to no avail. I knew what I needed, but the physical therapists failed to deliver. I searched the Internet for solutions for my weak hip, and that’s when I found Bob and Brad. After just a little over a week, I found my hip was stronger, and I felt a lot less pain in my back!
Hey everyone! Thanks for checking out this video. Make sure to leave a comment or a question below and don’t forget to hit that SUBSCRIBE button. Have an AWESOME DAY!!!
A list of the exercises in the description or at the end of the video would be great so that I can reference it easily. It’s frustrating to have to rewatch to refresh my memory and ensure I’m not missing something. Thanks!
side note: What is the brand of weight bench you are using?! I need a sturdy one like this!!
I’ve been a Dirt Bike racer for 25 years and I have at least 100+ injuries, been to so much rehab I cry when I have a new injury because of the work and I just got done with the work…lol… After watching this video and listening closely I’ve realized I have so many muscle groups compensating for poor muscle activation. Wow I’m seriously messed up….I think I have to rebuild my entire body after watching some of your videos…You truly made me wake up…Thank you your amazing to me…I’m starting at the toes and ankles…Do you have a rebuild your body after 100 dirt bike crashes program? I smile all day though…
The other day I watched a video from you that helped me get rid of my 3 day back pain in an instant. Now today you helped me get rid of hip pain from rowing on my rowing machine yesterday. Thank you so much for your help wonderful doctor. For this, I have subscribed and will be back when I suffer pain in God knows what next lol
I really like this vid, and, your explanations on all the vids of your I have watched are so informative with details as to what the problems are and exactly why these exercises work. Thank you for this!
The only question I really have for this video is that at the end you mention the “side lying series” a lot and some of what it entails, but, you never actually say specifically what it is and all of the movements included in it. Did I miss a previous video on that? Or could you just list what the different movements of it are?
Where would you start if your hip has already lost major flexibility… doesn’t rotate, won’t go out to the side, or back very much.
Oh my gosh Cori! You ever seize to amaze me! Your knowledge blows my mind! �� Everything you say and do seems so textbook perfect and not to mention your form is perfection, always! Love it! This for sure is my weakest link and my abs. Thanks soooo much! �� you are Magical! And I need one of your shirts hahaha! They are the best.
Thank you for the time and effort you put into your videos, they are a great help. I would like you perspective/advice please. I have a desk bound job and I find after a long period of sitting that when I get up and walk I have pain in the front of hip (just under my hip bone and next to my pelvis) and walk with a limp but after a minute or two the pain goes away and I am perfectly fine. Would the pain be because of hip mobility or TFL or a combination of the 2?
These exercises are great if you are already strong. I’m basically starting from zero and i have back pain from anterior tilt, hip injury, and very weak delts.
what is the full side lying series?? just wondering i have a bursar hip problem and achilles tendon on lower heel and im looking to do these to help in rehab hoping improving hip and glutes might help all round
I have been learning from you to fix my hip issues. I have seen variety of medical expeters, didn’t help.Just Sub and thank you. Is there a substitute for the back leans back on the chair? I don’t think I can do that at my age.Lol.
I have heels problem which never touch the ground, no strength in hip and bent knee, I can’t get up myself when I sit on chairs.. I need lot of support to get up.. so can you please guess what’s happening with body and suggest me some exercise please..
What Cora does really well is combining anatomical (depth) info with clearly explained movements, in a thorough (do’s/don’t) visual way! During these series she shows she has a lot of experience and has creative ways of dealing with “problems”. Thanks for sharing Cora!!
My favorite are the Single Leg Goodmornings because I could barely do 1 when I started and now I can bang out 15.
Make sure to check the description for a sample routine! I recommend trying all the exercises and determine what seems most useful for you. Enjoy the hip strength gains amigos ����
Dr. Jo…Before finding your video, I started walking. Thinking lack of being moble, as much (due to COVID19) was part of the problem. I have noted that walking seems to have exacerbated the pain!! Is this normal? I am going to make an appointment with my joint doctor. Thanks!
Great video. I’ve been suffering with hip pain and recently pulled my hip flexor. So i am keen to give these exercises a go. How many repetitions of each movement should I do? Thank you.
I refuse to take instruction from a shirtless hipster with a man bun…. I have STANDARDS Sir….Good day!!….
” But the information is well presented and”
I said GOOD DAY!!…..
I loved it. I have this exactly. Runner ��♀️ so.. and my hip is not ok..it pops when flexing, another thing I got years ago that knee external meniscus rupture. It healed pretty much but not completely then I twisted that ankle several times so I have foot instability. Can you please address that.what is best to do? There’s where my most pain is..at the external part of the ankle, it pops when I rotate and instability which is terrible. Thank you ��
Is there an easier ( or alternative) way to do lounches the way you do in the video? I can not get either knee too or off the ground in a controlled way.
Fantastic video, I’ve been binging all your videos lately! So good! I have a weird question though: where did you get those purple stools you’re sitting on when you work on your laptop? Thanks!
Solid tips! Great content and thanks for sharing!
I think many of us, myself included, get so busy we forget the importance of prehab. Having ruptured my l5-s1, I’m a huge fan of preventative maintenance and minding posture/muscle imbalances.
We all need to educate ourselves more to prevent pain!
Thanks again!
Omg I am so weak on my left side. Can barely lift left leg on seated flexion compared to right. Thanks so much for these. Hope will be Improving in a month or two!
What causes me to be unable to cross my left leg, even pulling it up,.it stops. I guess its called external rotation. I do have problems keeping my hips level standing on my left foot.. I get pain in the hip flexor and gluteus medias / minimas areas. Thanks
I love your ��videos, they are so informative, ������your delivery is quick but received and best part is your executions! ����♀️I am amazed and have never, ever seen anyone compile every single body�� movement known to man on one you tube channel!! ����
You are a brilliant woman, ��and saving people money, saving muscle imbalances and educating all the above. ������
Thank you so much, ����and by the way you look ❤������aaaahhhh-amazing, keep up the good work!!������������❤❤❤❤
I’m a do these exercises in a high intensity routine tomorrow. Make’m my cardio. Mmmhmmm, fix all my problems in one take. Super over enthusiastic now.
Thank you for the great video. Would you recommend those moves to someone suffering from hip arthrosis, with a quite severe hip impigement? Thank you!
Cori, this is great content. Thank you for putting out such quality content. Our health and fitness world needs more of this caliber. Glad to have found you and have passed this channel onto my clients who I know would gig on it. ��
Oh, sweet burn! I never recovered from a fall on my back at work over ten years ago. This hits the exact spots that I have pain. This is awesome!!!
It is rare i post post reviews/comments. I am 8 weeks post operative total right hip replacement. My orthopeadic surgeon is world class.
But the shelter in place excluded in-home or out patient physiotherapy for a gradual athletic level regimen of ROM, strength, gait correction, mobility, stretch & recovery. After 1-4 weeks of following typical posterior THR post op fundamental movements exercises and post op precautions;, I carefully & gradually incorporated many of your strength, mobility and stretch routines into my daily regimen. Your subject matter expertise of biomechanics, sports medicine, and anatomical explanations of the routines is why you set the bar for excellence. I am grateful for your knowledge & guidance. thank you, thank you, thank you!! ������ Namaste.
1. Rectus Femoris Foam Rolling
2. Piriformis Foam Rolling
3. Single Leg Hip Thruster with Knee Hug
4. Hinge 3 Way Hip Circles
5. Side Lying Series
Nice video cori
Thanks today i do this work out
Kanhaiya pareek from india..
Cori upload a video for back hips
Beacaue in this time lockdown
We eatimg food and sleeping at afternoon..or eating food and watching movies on android phone
So body can not move 4-6 hours..
So upload a vidoe on this mater
You do give out some very informative and useful videos, thank you!
And for some reason I always find myself smiling at the end ��…
I hope Kiwi is somewhat aware of how she is cheering up people around the world ��
Your vids are a real thread of hope that someday, I may overcome what has become a perennial problem.
If I may, can you combine this workout with your TFL/Stop stretching your hamstrings ones?
I suspect I may have piriformis syndrome sore hip + glute ache on the same side are there any no-no’s in your 3 vids if that were to be the case?
Can you please tell me what kind of shoes you wear, I often notice you wearing flat ones and consider buying, I just don’t know what to look for, thank you!
Hey, how often can I do this exercises? Is everyday ok if the pain is chronic? I just wanna get rid of this seaming adductor tear ASAP, it’s messing with my training and I really can’t afford to go to the doctor, so this is a pretty hopeful thing for me, yesterday I started sets of 15-4 reps
I had a very bad hips pain for two day, I worried it needs surgery or something, after this it’s gone!
Thank you so much. God bless you.
Is there a special ball to use or would a tennis ball work? I did pilates on my foam roller last night and got an excellent stretch in my hip at the groin. It immediately made me notice improved flexibility reaching my toes seated. Normally I struggle to even get my fingers halfway down my shins in that stretch
I’ve a painful spot at my right hip when I twist a certain way or when laying in bed and turning from left side to right. If,up and about, and by chance I twist my hip the pain stays until I sit and rest for a few moments. After that i could jog around with no problem. The feeling is like my leg wants to disengage from my hip. Is there a way to strengthen the ball and socket to keep it tight in place? For me to swing or let my leg just hang let alone putting an ankle weight on, will SEEM cause my leg to hyper extend.
I’ve also noticed if i start feeling lower back spasm or pain…I massage the IT band on that side…and it almost instantly alleviates and relaxes the muscle.
Hi, i recently started pain in hip bone. Not sure why. No injury no stretch. It comes any day anytime. What could be the reasons.?? Will try ur exercises surely. U r good��
By the way, my sister in New Zealand has a bichon named Monty, and he is unquestionably your doggies TWIN!!!!! They look exactly alike!!!!
Thank you Cori! I love all of your indepth anatomical explanations, as I am a personal trainer and postural rehab specialist, who also specializes in assisting the active over 50 group to age gracefully with optimal function; This is super helpful info and a great reminder of ways to help them with their muscular tension and discomfort. So glad that I found you
Well since my chiropractor isn’t seeing any clients because of the shelter in place I thought this video would have been a great replacement. To my surprise this video has open my eyes towards pretherapy to avoid physical therapy.
Thank you and I plan to watch your videos from here on out.
stretch hip flexors. rest hip flexors. ice hip flexors. repeat. remember, resting a few more days could be the difference between having a fully healed hip flexor, or an injured one that could take several months to recover from. so start up again when you feel its time.
I stand at work 12 hrs a day and am bent over a machine most of the time. Hoping the back and knee pain will improve with these excercises after a long day. Thank you
Watch your back! Some of these are perfect for lower pain pain and some could result in rotator cuff tendinitis. Always best to follow a diet and a better program monitored by a professional.
I also want to thank you for your many exercise videos. I was out for three weeks with SIJ problems that was helped by a chiropractor. I wanted to find exercises to prevent this from reoccurring. I found you Doctor Jo. I have been religiously performing the ten exercises from this video since the fall. I can tell that I am stronger, even developing a rear end again. I have since been working on upper body exercises to strengthen my arms and shoulders one of which has a labrum tear from several years back. I am looking forward to the spring to get back on the golf course. Thank you again.
Thank you so much doctor, due to covid 19 i unable to move into hospital, these exercise recover my hip pain, i will suggest your channel to my family and friends.
Hi, Chad, I have had osteo arthritis since I was 10 it has since then moved to my ankles. I am now 32 and now feeling lower to mid back pain on top of everything else. Just recently within the last year I’ve notice a huge weight gain no natter how much I exercise. Do you think that I could have tight hip flexors?
From my personal experience of strengthening my Hip Flexors. I have received numerous amounts of benefits. Ranging from boost of energy, sexsaul funtion, strength & athletic performance. Your probaly wondering, how do you receive those type of benefits from hip flexor alone? Well to begin with, its the #1 muscle in your body that is key to eliminating joint & back pain, anxiety and looking fat…ECT. By the same token, the tips & tricks are REVEALED! Through this link https://bit.ly/2KTUgqY it show you the 10 SIMPLE MOVES that will bring Vitalityback into your life so that you can be strong, active, energetic for yourself and loved ones.
Purchase a printable worksheet featuring the hip exercises in this video here: https://www.askdoctorjo.com/purchase-hip-exercises-worksheet
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
She looks great so whatever she does works for her but I’ve always learned to not arche your back like that whenever you’re doing exercises where you’re on your back?
This addresses my problems perfectly. I have issues with lower back and knee pain. My goal during lockdown is to learn how to stretch properly so plan on going through all your stretching videos. Thank you. You are my go to for all great fitness advice
That first exercise is IT. Thank you so much, I just did 5 minutes of the 30s leg raises and my hip stopped popping when afterwards I tried some movements I’ve had problems with. Obviously I need to do these a lot more in the upcoming weeks in order to improve and be able to run again, but I can’t believe it actually helped. Really, thank you thank you!
Hello, i have pain from my left side where my hip is to all the way down to my knee. Any idea what it can be? It goes away for a minute or two when i do the “soccer player kick” it when you swing the leg left to right. but comes back after a while.
Dr. No, so how many repetitions should I do of each excercise? Also I have a lot of pain walking, Should. I force myself inspite of pain or what should I do?
Thanks I’m going to try these exercises to see if I can get some relief from the pain I’m getting.
Is there a specific amount of times you need to do each one?
I knew that these moves can really help u to have the result but one thing i want to tell that these are really impossible for a overweight women like me,,,,its difficult to do these with 78 kgs
Should be shown with some overweight model,������
These exercises are really helpful. I managed to perform almost each of them and can feel the pain/tightening around my hip area. Thank you. Grateful������
Thanks from the bottom of myheart. I work sotting for 8 hrs and only get up once an hour for few mins. But now that im not working for the las 2.5 weeks. I still have hip pain. But i sleep mostly on the side where my pain is (R) and I have Scoliosis. So I wonder if both things have anything to do with it. Anyway I used ro swim in a team and then I did weight lifting for 10 years. Now I’m just fluffy on my hips but at 123 lbs amd 5’5″ I feel like my skin is made out of jello. Ugh. So thanks! I’m committed to stop being a jelly fish!
Thank you for doing this, I have weak hips and I broke my band that I use for a lot of the exercises so I needed to find some exercises without equipment
Hi Dr Jo. First and foremost thanks for sharing your tips on hip pain. I have tried and it does give some relief. May I ask, I have no pain at all from the lateral and medial side of my thigh, if I keep my legs straight and dorsiflexed my foot. I do get mild pain while climbing up stairs and if I do your exercise without keeping my leg straight. Am I on the right path so far?
A couple questions. How would you structure a session based on these exercises? Also, what ball are you using? I have tennis balls I use, but the larger ball you have looks better!
Hi mam, iam suffering from right leg hip joint pain.. Now I have 5th month after pregnancy C section.
Can I do these workouts for reducing my join pain
Very good! I’ve started to do it and makes me feel more balanced and strengthen my muscles without any harm. Thanks! And cheer up to those people who are in pain at home (and not have covid19)
Just wanted to say you have helped me with my knee and my shoulder. Thanks for your videos. Healing takes time but you can get better.
Hi Dr Jo.
I feel burning sensation in my upper right thigh, dull pain some on the right hip,sometimes radiates to right pubic area and in right buttock.standing or sitting for long periods worsen pain.
Awesome. Hip pain is my #1 impediment to comfortable squatting. This video is exactly what I was hoping Cori would make one day. Thanks Cori!
P.S. Love that pinky on hip, thumb on butt cue. Very useful.
Sir when I do running or sprinting I don’t have any problems
But when I do suits ups and push up I have pain in my hip flexor and it remains for 1 week
I’m going to try this and see if it helps. I have a deformity in my hips, knees, and ankles wherein I do not have enough cartilage between the joints, making long periods of walking and hiking or short periods of running and jogging uncomfortable and painful. I hope this helps make things easier on me. (Just in case anyone wants to know, I am 21 years old)
My mom can’t walk, her pain is gonna increase day by day. Doctor has recommended for surgery. What should i do now? She fears surgery:'(
Hi ma’am This is Sunil kumar i got left leg damage in Hip joint 50 % blood circulation not going on can you give your mail ID i will share me scan reports.
I have been trying to recover from a car accident for 4 years now. I was told I have performs syndrom, causing hip hinging g, that has caused misalignment.of pelvic, causing knee on oposite side to hinge to the left. Thank you Dr. Joseph for.helping me get on the road to recovery. Hopefully I can start teaching again soon….and not have to have a hip replacement.
I\’m not sure but,if anyone else wants to learn about causes of tight hip flexors try Letza Joint Relief Lessons (should be on google have a look )? Ive heard some extraordinary things about it and my mate got amazing success with it.
I’m gone try your hip exercises because i used to play soccer and then stoped for 5 years. I have a huge hip, groin and legs in général flexibility. For how long do i have to do it everyday before seeing a difference?
Thanks I’ve been needing this after 12 yrs if pain I just tried a bit of the exercise and it works cause I am slowly gettin rid of pain in my right hip
Cori! Where have you been all my life?! I was crippled for 5 years and finally realized it was exercise not a hip replacement I need. Thank you for all you do ��
Hi Jo, I have had hip pain for 4yrs now, I’ve seen a Physio and have massages, but will defiantly try some of the movements you suggested that the other physio did not, thank you.
These are really helping me,as I`m a masters cyclist and runner with thight hips and hip flexors. added to that, my glutes are weak.My left hip is a bit less flexible as had a hip replacement. I am fed up because I`m working so hard to try and build muscle to help with recovery and injury prevention, and to fit my jeans! But I`m skinny and don’t seem to be able to build muscle. The level at which I compete is demanding and I win a lot in my age group, and I don’t recover quickly from races and training.Help. any advice welcome
just a suggestion, when both of you talk, it is muffled and we can’t hear or understand anything you say. thanks for the wonderful advice!
Just want to say thanks, I was having huge pains around my hips and right leg. I’ve followed these daily since last Thursday and the pains have gone!
You’ve saved me!! Thanks again:)
Hello doctor I’m aishwarya I’m 20 years old
I’ve bone ingrowth problem from my birth doctors said it is be not a problem for 40 years. Due to vigorous jogging for a month I’m suffering from pain for 8 months and continuing,I don’t know if people can understand my pain or not I think you’ll suggest something,I’m suffering every minute 24/7 I cannot even walk if I walk I’m getting a lot of pain. If you ask about this pain and my condition I could write all day long.please help me doctor
I am 57 years old and have been a runner (marathon) since the 80s. I have some left hip labrium tears (sever-per MRI), I have had dry needling, PRP, and i have been referred to ortho for a laproscopic repair with smoothing of the ball (arthritis). I was given similar exercises to this, but I enjoy being “coached” instead of reading a paper. My question is, will these exercises prepare me (strengthen) for the surgery to enhance my recovery and return to sport? I really would like to run again without the constant pain in the left hip and day-long aching. Thanks!
Good morning and thank you for the great exercises Please can you tell me where I can get those floor mats I see in the video for my home gym?
I’m 27 and I started noticing I have very mild hip pain on my left side and I wonder if it has to do with my flat feet. I also just realized I sway when I walk, I walk like a penguin, I dont know how long that has been going on for but I think it all has to do with my flat feet and leg bones. I’m going to work on these exercises and I have been pretending to walk with books on my head to stop my hips dipping as a walk so I walk straight. I hope I can prevent some damage as I get older.
It works!! I can’t believe it!:O I’ve been suffering from snapping hips for YEARS on my right hip flexor and after just doing these 3 simple exercises once I saw results. No longer do my right hip flexors click when I do a plank or when I try to raise my leg. When I do mountain climbers, I still hear the familiar pop from my right hip flexor, but I will continue these exercises for two weeks and see if it goes completely away. Thanks to this video I feel hope now that I’ll be finally free of the snapping hips. Thanks so much for this video and for getting straight to the point with the exercises. A valuable 3:24 min spent.:)
Finding this video was quite timely! Due to a more sedentary lifestyle, coupled with poor posture and and exacerbating issue, my hips, glutes, and low back have been a weak spot for me, and more stiff/painful that necessary. Thanks, Dr. Jo!
You guys have 1.5 million followers. Upgrade your equipment, maybe some mic’s?? You guys obviously have good advice as physicall therapist, I came to your video for a reason.. But a tip for a more successful youtube channel, get a better camera and get some mics to dramatically increase the audio of the videos. Your videos have a “boring” theme. Video seems like something from the 90’s as does the sound. People now days have very little attention spans, and if the video starts off giving a “cheap” and ” dated” feel, people will just exit out the video. I think it’s silly, but it’s how it is now days. Keep people’s attention with upgraded quality! Wish you guys the best, nice of you to give the free advice!
I had to thank you for this sequence of moves! I tried it and it helped immediately. My right hip/glute always is sore and doing this daily will help! Thank you a million times��
Recently I injuries my hip flexor while playing soccer. Honestly it feels fine running, jumping and doing anything but once I kick a soccer ball the pain comes right back. I took a break for 4 weeks and I really want to get back to paying so if any one has some tips that would be great. By the way I’m 13 and am in a pretty major growth spurt and have been dealing with a lot of injuries so maybe this one just needs time.
This was great, thanks, I have been researching “hip extensor exercise” for a while now, and I think this has helped. You ever tried Niyaden Niybigail Blaster (should be on google have a look )? Ive heard some amazing things about it and my friend got amazing results with it.
Thanks for the video, it is very useful hip exercise. Sir, Request is that. There is a lot of pain in my left foot’s hip. In an accident, my left leg was pulled out too much. I was riding on the bike and the load was very high on it. If the X-ray was done then the hip joint was fine. The doctor also gave some muscle strength medicines, but there was no difference. Sir, I am troubled by the pain of muscle thrown for three years. Please help me I can walk, I can run, I can run. Tell me the workout of hip butt. I will be very thankful to you. Mail.. [email protected] gmail.com
Thanks a lot for these tips! I’m going to start doing them.
I have a question but it’s not hip flexor related. I play soccer once a week but I also do weight-lifting a few times a week. And the problem I’m having is that the days after playing soccer my knees hurt. It’s painful for me to walk up the stairs or even bending down and going back up. The next week, the pain is low and after warming up I don’t feel anything anymore. Should I get this checked?
Thanks a lot.
I sometimes feel that my one leg is slightly smaller than the other.. i think its due to hip imbalance… does practicing these exercises can bring balance to hips?
Veranuem 1 second ago
When I walk for very long or run very little I experience a lot of hip pain in the front of hip (usually more in right hip than left). I want to do a lengthy hike/climb this summer but don’t want to damage anything doing it. I’m anxious to try the first two you showed-how many times a week is best for a physical therapy/strengthening effect? Should I do it every day?
Would these be good exercises after shattered pelvis and broken hip with screws and rods in me because I don’t want anything coming loose and have to have more surgery.
No sure if you guys are still around… very informative videos! THANK YOU ��
I am an interstate motorcoach driver… behind the wheel sometimes upwards of 70 hours a week. I KNOW all this sitting is starting to affect my hips.
Aside from a career change, are there any suggestions for stretching/strengthening in my line of work?
Hi guys I will add my 2 cents in saying yes you guys are great in every way…..moving on…use to be very active but retired and I am an artist and all I want to do is draw and paint for hours at a time. I bought a balance chair to help but I have to MAKE MYSELF to start taking care of myself again. Had my bone density test and it came back and doc said in 10 yrs I would most likely have fractures. So been looking up food for adding extra calcium to my diet plus I take Caltrate + D twice a day. Oh and I am asthmatic and have to take Symbicort 2x da and that can also create bone loss just for your info.
But doc wants bone building exercise. I have a treadmill I am going to start using again and I heard certain yoga poses have those benefits as well. Are there any books or videos that I could purchase to help me do the right things. I use to do yoga as well but don,t know which poses would be most beneficial… so hard to get motivated Help..thanks in advance Brenda from Tampa,Fl.
I have spent months researching treating tight hip flexors at home and discovered a fantastic website at Fergs pain ease (check it out on google)
I’m 27 and I haven’t been able to run in a couple of years now due to arthritis pain in my right knee. Will doing these exercises get me back to being able to run pain free?
Well I actually know how to fix the hips. It’s similar to 3:48 (for the left hip) you lay on your side and bend the left knee over the right leg. Than you turn head and shoulders to the opposite direction and twist it, with the help of a person you can get really past the pain and pop the hip. I’ve done this many times when someone showed me how. Being alone it’s not as good because the pain and weight you need.
I am absolutely unable to lift my left leg as you did in the last exercise. I have no problem in lifting the right one though. What could be the issue?
There have been 6 months after my femoral nailing… I am still in limping state… I too had ankle laceration and thus vacuum therapy and skin grafting was done… What could be the best exercise for me… I am an athlete… I have already tried these..
Nice video. I’ve been binge watching your videos for the past two days. Best workouts I’ve ever came across. Not to mention, you’re like my spirit animal. I love you as a person. You’re a very awesome person.
I am a 46 year old male and I need full hip replacement surgery. I have been pretty lethargic for several years now. I am out of breath and heart racing after hobbling on my cane about 2 blocks. Circumstances (and fear) have prevented the surgery. The only relief Is when I am laying down. I try to flex my muscles a lot to get that “good stretch pain”. However, I’m slowly withering away and I am worried I am headed for a “couch potato death”. I have been searching online for some simple exercises and found yours after all the ones that are being posted by any idiot with an iPhone. So far I like yours the best. Thanks. If you can suggest any other exercises I would be grateful.
Wow I did the first technique and my hamstring pain is gone. All gone! I have been dealing with this kin for months and with one technique it’s gone. Thank you! I can’t believe it
Thank You Two! i too get that burn of Strengthening as bob was indicating in his Quads while laying on the table. But considering that some is similar to the knee exercise video and trying to get my hip together, but below my actual knee starts to burn-why is that happening. You too are funny! I love y’all sense of humor while fixing people like me to get back like bull. Lol��
undervision of my trainer/PT/Physio.. they just want my money which I was told that I am unemployee and got me into income (embrassment) so its not helping. I do need a lot help right inside flexor hip that little stuck. Its look like need charaptic (spell)
Ok on the hip abductions it hurts my hip when bending my leg out to the side.. Been taking a break from heavy squatting and sprinting but wanted to see if you guys have any thoughts on my situation. thanks
Gentlemen,
I am 81 years old and carry 40 extra pounds. I recently developed osteoarthritis in my right hip. I am now on a weight loss plan and physio. I was keenly interested in your standing leg raise exercise demonstration.
Was your suggestion to add a little weight to the lifting leg for building muscle and or pulling down on the hip joint.
My real question is “will pulling down lightly on the leg allow the hip joint to rejuvenate itself?
Your informal video was most informative and fun to watch. Thank you.
C. Johnson
Ottawa, Ontario
1 year out post right hip replacement. Any suggestions for doing effective abductor and adductor exercises for hip strengthening with mild transverse myelitis in lower spine? It’s very difficult and practically impossible to perform these exercises. Can walk with aid of cane.
exercise:
swan crunches 3 sets of 20 reps
inverted v’s 3 sets of 20 reps
reach through twists 3 sets of 20 reps per side
inner thigh circles 20 circles one direction, 20 circles opposite direction
reverse crunches with twist 20 reps
Your channel is amazing and had been so helpful for me. It’s great to prevent me from getting further injury. Do you have an ab/core video for those new to working out? I just know yours will include modifications unlike many. Thanks
Can anyone give me additional tips and exercises to make hips smaller? Christmas is coming soon n I’m going to a Christmas party and I want to have small hips to look pretty. Thank u:)
Holy cow, Jillian makes these look easy. My attempts just show how inflexible I am and how much care I must begin to show my flexors and that all important psoas. BTW, I tried that first stretch and found it impossible-virtually so. Much better by starting with the leg swing and going through the others and then the (Modified) World’s Greatest Stretch. That said, these do feel great and you feel great afterwards. Thank you! Will absolutely include these before I walk or do any other exercise.
ALL THESE UNGRATEFUL PEOPLE. NOT ALL PEOPLE WANTS SUPER BIG HIPS! DUH! SO JUST SHUT UP AND BE GLAD THAT U GOT A GOOD SHAPE OF HIPS!!!!
If you train the muscles on the sides of your belly they will become bigger which is going to make your waist bigger… you cant change your body and bone structure so I would rather suggest to make your butt and shoulders bigger by working them out, this will give an illussion of a smaller waist.
Thank you for the information…And I know this is totally off topic but I love your Wonder Woman shirt and was wondering where you bought it?
I had an laminectomy following a slipped disc. From 2013 been in pain expensive pain meds..1000mg Tramahexal SR. Im due for another op….my physio helped me diagnose the location of the pain… HIP area..Is there a way they could kill the nerves around this area so i won’t feel pain
This actually workout for me! I’ve been watching what I eat, and pairing this workout with some cardio. I feel like my waist has never been smaller! Really happy with these results:)
Why would people wanna shrink hips? I get wanting a small waist but why shrink your hips? There are models out there (Candise, Lais, Adriana, Elsa, Josephine) that have quite big hips and yet they’re still modeling with no problem, they get hired, and they don’t get judged for having an extra inch or 2
Omg thanks Dr.Jo. I was born with Blounts Disease and Hip Dyplasia. I am due for a hip replacement @ 35. PT after 2 car wrecks and still pain. I cam across your video and found relief. I just want to say that you are God sent. My hip groin area gets hung and I cant walk or roll over in bed. After doing these exercises I finally rolled over with zero pain. Thanks ❤❤❤❤❤
I loved the video as I have been having lower back pain that has been radiantly into my left hip for over a year now and since I have been working from home, it has been getting consistently worse. I did not hear you say anything about sets or reps and want to make sure I am doing things properly. Could you please advise on how often I should be doing this to, hopefully, improve my hip and back pain and any recommended set/rep amounts per session?
love this video, and I also like the video “signs of a weak hip”, I have been trying figure out why I walk like a penguin but now that I know why I do this I can try to make it better, thank you.
Hi, thanks for this! Regarding the bridging exercise, I can’t get much “lift” due to my fused lower spine (lumber/part thoraxic). Any suggestions for this please? x
Josh, love this routine! But when I do the glute bridge march, I cant keep my hips level. One side always falls down a bit. What do I need to focus on strengthening? Thx!
Good music, slower speaking tempo may help viewer. As well as timestamps. To go back to the beginning of each workout if more time is needed. I found.75x speed to be too slow at first but it did help me use this video more efficiently. Great content. Been referring to your videos for a couple weeks now.
Can these exercises be given to a 70 year old indidvidual who’s recently experienced a fall sideways(no fracture) but is not able to move the limb because of pain.
PSyour videos are really helpful♥️
I’m doing all these exercises for a week now on a daily basis. Slowly and with focus.
Is it normal that I feel pain on my lower back now? Is part of the process? Thank you so much
Great video man really helping recover from acl men surgery
Ive realised how much my hip has been affected, anyways really works thanks
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Thank you I need left hip surgery and my left hip is very weak I will get on this routine daily. I just did these and i know this will help.
interesting points,if anyone else wants to learn about causes of tight hip flexors try Letza Joint Relief Lessons ( search on google )? Ive heard some interesting things about it and my colleague got excellent results with it.
….
Hip flexor and shoulders are important parts for your performance. It is common to see people doing mobility in a gym. It might prevent you from injuries and improve your gain. So, fixing poor hip flexor and rounded shoulders are essential to make progress without break.
You could hurt joints a lot If you had poor posture. The meaning you can’t flex hip and have rounded shoulders is that your body can’t absorb force. In order to create progress overload, working out with intensity should be needed. However, If you had poor posture and didn’t fix it, you would end up with getting injured and slowing down your progress.
It is impossible to avoid all injures by mobility training. However, you may reduce risk of injuries. Whatever you do, you flex your hips and use shoulders everyday. Whether you work out or not, If you don’t fix problems in your body, you will be supposed to face them later. Even elite athletes train mobility hard before they work out.
There are a lot of mobility videos. What you need to do is find out what works for you and apply it to your program. Even though It seems like doing mobility work everyday wastes your time, It it much better than having injuries and seeing a doctor frequently.
So if I get up in the morning and my back on the right side especially is stiff, but a bit of stretching dissipates that, what are the chances that is arthritis? I do have an old back injury there. The stiffness only started this year. I am 69. If I go to yoga regularly I have no problems.
Just found your site, have to say you provide some great science backed training & recovery information… Why have you not got double/triple the amount of subscribers!!! People are missing out. Have now subd. Keep up the great work x
Thanks a lot for your advice! I’ve actually got a scoliosis and my PT told me that my knees are hurting because of an overload on my nerves or something like that. So now we’re doing sessions to fix my back and I’m starting to do stretching.
Plz slove my problm plz…. My waist bone size 35 nd my height 5.8″ i have smal body nd long legs. Heavy waist bone.. I do exercises daily but my waist bone can’t reduce plz help…
great…but what if one has a bunion, like me for instance, my balance’s been compromised, also it’s hard to keep steady posture while standing on one foot, the one with the bunion..some advise there?..i really need help..if you have some bunion solutions, advises, exercises that’d be great..problems are really comin from the bottom up
thanks!
what about not just up and down? like opening the hips side to side. Im a Martial arts fighter and ive been experiencing pain in the flexor area while kicking. doesnt feel like muscle though, feels lint its with the hip joint
As I was running at top speed oh, I had to avoid a child in my path. I spun around and eventually just threw myself on the ground. I did not feel anything for 4 days. At which point I was walking across the floor and I felt a pain shoot up my quad. My hip flexor was very tender and still is after 2 weeks. It has improved 50%, thank you for these exercises
I will seek medical treatment if necessary, but I just want to get back in the marathon game. I am familiar with Cincinnati sports medicine. They treated my son for torn ACL when we were living there
Well, where did you bought your license? Did you learn anatomy at all?
You should know, the thigh cannot be bent backwards at the hip.
If you try it, you will overextend your lumbar spine with the pelvis, increasing the risk of serious low back pain.
Please, think a bit about your suggestions and revise this film.
You can make much better video with more precise content.
If you want to get any more help with your hip flexor I have used https://tinyurl.com/y83qldhr which has personally helped me and maybe it will for you too
Look I understand if you don’t respond but my hip especially the right is hurting when I walk. Curious about what I should sleep on.I know this is a vague question but I appreciate your advice.
As an athlete that has struggled with tight hip flexors in the past I feel that these exercises are very helpful. Here is another program that will definitely unlock your hip flexors and boost your flexibility! https://bit.ly/2sW5MI7
Thank you for sharing these and not making us read 10 pages of junk to sell a video with exercises on it. These seem fairly easy and basic for us folks just wanting a bit more mobility.
These are great Hip Flexor exercises! I can now feel my calf and hamstrings relax “disengage” and let the iliopsoa muscles contract “activate/shorten” to pull my leg close to 90 degrees!! Thanks for sharing from a PT perspective
here’s a few things for treating tight hip flexors at home
Gradually start walking further per day
Try an anti-inflammatory diet
Consider trying yoga lessons
Checkout some online guides
(I read these and the reasons they work on Fergs pain ease site )
I’m a runner and whenever I start speed work my hips flare up. A physical therapist has told me it’s muscle soreness on my left hip and bursitis on my right hip. I can’t stop running or speed work. Any suggestions?
i’d like to thank u for showing 3 exercises that i can actually do, but MOST IMPORTANTLY, u didn’t tell me to get down on the floor. (can’t get back up)
I’ve been doing different hip flexor stretches for weeks and I don’t see any improvement. What do you suggest to fix this, hurts like hell on my right side to walk at times?
Sometimes it hurt to walk, and I feel it in my hips. I’ll have to try these exercises to see if things change in a few weeks. I sit all day at my job and try to get up and walk around but I’m still having issues.
Sorry, here’s another question again, In the seated squats, when going down the thighs get very close to my chest as I am leaning fwd, is that ok after my hip op???
interesting points,if anyone else trying to find out good hip flexor stretches try Nevolly Hip Relief Nerd (should be on google have a look )? Ive heard some unbelievable things about it and my colleague got cool success with it.
I kicked a football and popped my hip out because I have weak joints can this help with that or would there be something else I would have to do
This is amazing… I’ve had sharp pains when pivoting in different areas of both hips on and off for two years now and after a lifting program with squats that require deep flexion. I also have issues when I take longer walks with friends (not usually a walker) with hip pain, and my fascia just clamp right up like knots and I know it’s pulling my hips out of alignment. I do a lot of foam rolling but it doesn’t seem like enough. I was told by my Orthopaedic after X-rays that I have shallow sockets therefore I’ll have chronic issues. But I feel that if I have a hip “prehab” in place, to help address these shortcomings and strengthen my hips, hopefully it will prevent hip arthritis or replacements in the future! THANK YOU!
here’s a few things for treating pain from hip flexor muscles at home
Gradually build up to walking 3 miles per day
Try an anti-inflammatory diet
Think about trying yoga lessons
Checkout some online guides
(I discovered these and the reasons they work on Fergs pain ease website )
if i just injured my iliopsoas and want to recover from it, should i do this everyday like 4 sets of the static hold for hip flexors for a minute each set? WIll that prolong recovery? Also, while doing this routine can I also do my normal weight lifting routine 3x a week? (a total body workout at the gym 3 times a week) Will doing these two routines help maintain strength while recovering or will these two routines prolong recovering from the iliopsoas injury? Thank You!
Do you not think, that if you are demonstrating lunges, albeit primarily for the hips, that you should show your whole body… Try zooming out a tad.
Hey Dr. Madden, thank you for this video. Just to tell you quickly, I tore my rectus femoris and my labrum in my right hip in January. I am looking to play college football as a field goal kicker so I most likely got injured from overkicking or having weak hip flexors. I do a good stretch out routine before but I seem to still aggravate the muscle. Can you please make another video or comment me back of other hip flexor strengthening exercises. Thank you very much
I’m not a therapist of any kind, and I absolutely couldn’t stop watching this very informative video. Thank you! I’m often looking to learn more about my own body. I had a 5 year old hip flexor strain that I finally got relief from through my own clumsy massaging ( 7wow.cc/rfky ). I thought I’d better find out more about how this muscle group works, and I just learned a ton! I think I’ll recruit the spouse for the next time I need it released
My hips are popping a lot and I don’t know why. My hips are also noisy when they pop. It doesn’t hurt at all. And my hips popped alot with the 2nd exercise. I do have tight hips but I am a 17 yr old dancer, gymnast, and runner and I’m flexible. I have ordered a foam roller to try to help loosen my IT band. Are my hips just really weak? Should I continue to do the hip exercises shown in this video if they are causing them to pop? Thanks in advance:) and I stopped growing about 2 years ago.
About 2 weeks ago my 8 year old son started his second year of football. The first year his coach commented on the way he ran. He runs heavy putting his heels down first on impact. This year we noticed his left foot was turned inward. His father is a very active person as I am as well. It was hard to watch him try to lift his knees with so much effort and no much result. Little did I know it was because of weak hip flexors. It has been caused by sitting in a “w”. Thank you for the exercises.
I sure do need these for sitting too long. Will it help to down slim down my tummy because I notice sitting too long can weak my ab muscles?
I am deaf and not good grammar. that’s why almost everyone is confuse it.. sigh. only I can call you thru relay so interpreter will explain to you.. more clear to understand.. I need your phone nbr
could you show me better to improve avascular necrosis, osteo necrosis for blood circulation in hips strengthening and make a video sir.
Have you done many Tai chi exercises?
Great for fluidity with strength, not to get stiff
Move chi through the organs and ligaments
You can be both strong and flexible but still imbalanced
Happiness of range #1!
Love some of these, great routine for recovery, focusing on hip and core posture
I’ve found that doing things faster rather than holding can help to loosen the joints and get things flowing again through your body, especially when you’re just starting out
I like doing a combination of both
Get the yin and the yang
I’ve found that as a hard worker and a deep thinker it can be easy to stagnate in the yin
Stagnation is death!
Seek deeper life
Split squat helping a lot
Thanks so much!
Healthy side note: you dont have to lift heavy weights, it’s a misconception. Yes you need exercise and being able to support your own weight is a must. These exercises agree with me and my body
Hi Chad,
There’s still a slight discomfort/pain on my injured hip flexor, when would u recommend me to start with hip flexor exercise? (currently im having no discomfort/pain during running, kicking the ball during soccer however is a whole different matter)
Thanks for the video:)
I just started incorporating this into my workout with the primary goal of improving my surfing. After 10 days, already seeing an improvement. Thanks for the excellent production value and instruction.
THank you so much, you are great to watch and omg I need to work on my hips because I have a sore hip, I can’t even walk normally!
please say how many times we should made those exercices.. for some reason you dont say how many times and its important.. thank you
So, I think I have internal snapping hip syndrome on both sides, it’s worse on the right though. I’ve not seen a doc about this because I can’t afford it. BUT if this were to be my ailment, would these exercises help? I find it to be hard to even sit up with my legs out in a V position because of it.
I’m assuming my hip flexor is my problem. When I back squat now it hurts at the point where my quad meets my hip on the left side. I also walk weird using the same leg and always have is this actually a hip flexor problem and are these exercises right? When I do these exercises I am able to with ease as well as any other leg exercise it literally is only back squats that give me great pain in my hip flexor area. Thank you
I know, I found your video clip more than two years after posting, but in COVID crisis, suddenly, the information here becomes more important. I’m very, very interested, but…
If you want people, who are just passing by to notice your information and take it seriously, you need to do two things. One, make sure you use correct English. It is disrespectful to your audience and to the message you are trying to share, to do anything less.
This “upon it sits all the major organs” is jarring at best. Either “”sits […] one organ”, or “sit […] all organs”. Second thing is not using jargon. You might think it sound professional, when you talk about ab adductors, bridge figure 4, or a 90-90 switch, but a casual visitor feels like an intruder. Not welcomed at all.
Of course it is your channel, you should be free to do as you please. I just think your information is very precious, worthy of everyone’s attention, and you should try to make it better. Thank you for posting.
So I started about 2 months ago with stretching to be able to do a split but recantly my hip joint started hurting every time i stretched and every time I like lift my leg to the side I can hear a popping sound and it feels like my joint is popping in and out. I don’t know if I stretched to much or maybe its just normal when you learn a split
Hello Madum, I am football referee from India, I am suffering from Hip and Muscle Stressed problem I see you exercises tips some improvement i get, I need your guidance can you please contact me…
Hi I suffer from tight hips and recently been diagnosed with onset of arthritis on my knee. Certain movements I find difficult and wonder will these hip exercises aggravate the arthritic knee or in time will it help?
Thanks for sharing! The 2nd, 3rd with the chair and the 5th (on the floor) exercises were quite helpful with easing my tight hips before my daily Kung Fu routine. ��! Please pass my warm greetings to the fierce fitness diva! #GirlPower
Wow! Sometimes we DONT KNOW what we DONT KNOW! Neat little hip flexor article I found. Truth or Click bait? https://zip1ink.com/k7
I would like to thank these two men for creating these life-saving exercises. I had a stroke three years ago and then back surgery, and was sent to physical therapist after physical therapist for treatment, all to no avail. I knew what I needed, but the physical therapists failed to deliver. I searched the Internet for solutions for my weak hip, and that’s when I found Bob and Brad. After just a little over a week, I found my hip was stronger, and I felt a lot less pain in my back!
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