5 Methods to Ease Sore, Stiff Sides


The Best Physio Exercises to Ease Hip Pain

Video taken from the channel: good exercise guide


How to Unlock Your Hip Flexors. How to Tell if They are Tight. Decrease Back & Hip Pain.

Video taken from the channel: Bob & Brad


5 Hip Flexor/Psoas Release Techniques | End Back Pain, Bad Posture, Tight Hips

Video taken from the channel: ACTIV CHIROPRACTIC


Hip Flexor Exercises Ease Pain

Video taken from the channel: AdvocateHealthCare


Top 5 Stretches for Tight Hips/Hip Pain To Do in Bed

Video taken from the channel: Bob & Brad


Outside Hip Pain 4 exercises for hip pain relief.

Video taken from the channel: Upright Health


Extreme Hip Pain Gone INSTANTLY!

Video taken from the channel: Bob & Brad

5 Ways to Ease Sore, Stiff Hips 1. Spiderman Stretch. This move will help stretch your hip flexors, which are essential to the flexion of the hip joint. 2. Cross-Legged Forward Fold. This stretch gets at the back of the hips and glutes to open up your hips.

Sit on the 3. Leg Swings. Leg swings. Get into a lunge on the ground. To do this, put your left knee on the floor, your right leg bent out in front of you at a 90-degree angle, and your right foot flat on the ground. With your hands on.

Examples of at-home treatments for a stiff hip include: applying heat or ice to the affected hip with a covering to prevent burns or frostbite performing physical or occupational therapy exercises at home to improve mobility resting the affected or painful hip joint stretching the hip muscles to. Movement will help your hips, but this isn’t the time to take up downhill running or kickboxing. Start slow with a few minutes on a stationary bike or elliptical. As soreness gives way to strengt.

Stretching regularly helps your hip flexors stay loose. That can lower your odds of having hip and back pain and help you avoid injuries. Do the following 4 easy stretches daily. You can do them before you exercise as part of your warm-up routine, after long periods of sitting, or whenever your hips.

Gently stretching and exercising the hips can help relieve pain, increase mobility, and strengthen muscles. There are many exercises to choose from, but people can experiment to. Begin on your hands and knees in a tabletop position. Bring your right knee forward and place it behind your right wrist.

Place your right ankle in front of your left hip. Straighten your left leg behind you, making sure your left knee is straight and your toes are pointed. Keep your hips square. Basic treatments for all types of hip pain include: Rest. Avoid doing things that require you to bend at the hip or put a lot of pressure on the hip.

Avoid sleeping on the Over-the-counter pain relievers. Some pain-relieving medications like acetaminophen (Tylenol), ibuprofen (Advil, Motrin. Sleep with a pillow between your knees to reduce stress across your hips. Put one or more pillows under your knees. This can ease pain from sciatic-piriformis syndrome.

Over-the-counter (OTC). If you have arthritis, exercising the hip joint with low-impact exercises, stretching, and resistance training can reduce pain and improve joint mobility. For example, swimming is a good non.

List of related literature:

Stop activity, replace water and minerals by drinking water or dilute fruit juice; massage and stretch the cramping muscle(s); and rest and cool the body before returning to activity.

“Health and Wellness” by Gordon Edlin, Eric Golanty
from Health and Wellness
by Gordon Edlin, Eric Golanty
Jones & Bartlett Publishers, 2009

• Sit only on elevated chairs or toilet seats and do not bend over from the hips to reach objects or tie your shoes (avoid hip flexion greater than 90 degrees).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Practice this releasing exercise at least once a day for two to three weeks or until you can stretch equally well in both hips.

“Golf For Dummies” by Gary McCord
from Golf For Dummies
by Gary McCord
Wiley, 2011

Rest for several days followed by range-of-motion exercises c.

“Pass Cen!” by Robin Donohoe Dennison, Jill Suzette Johnson, Meg Blair
from Pass Cen!
by Robin Donohoe Dennison, Jill Suzette Johnson, Meg Blair
Elsevier Health Sciences Division, 2010

Elevate your hips onto a blanket or bolster if your inner groin muscles are too tight to keep your spine upright.

“Anodea Judith's Chakra Yoga” by Anodea Judith
from Anodea Judith’s Chakra Yoga
by Anodea Judith
Llewellyn Worldwide, Limited, 2015

Massage and stretching to relieve hypertonicity of the gluteal muscles and all of the lateral rotators of the hip will be the most effective treatment.

“Sport Massage for Injury Care” by Robert E. McAtee
from Sport Massage for Injury Care
by Robert E. McAtee
Human Kinetics, 2019

Vigorous massage and passive stretching should be avoided because both have been

“Pediatric Emergency Medicine Secrets E-Book” by Steven M. Selbst, Kate Cronan
from Pediatric Emergency Medicine Secrets E-Book
by Steven M. Selbst, Kate Cronan
Elsevier Health Sciences, 2008

Follow with a full or partial massage, or a brisk towel rub and mild stretching exercises for best results.

“Detoxification: All You Need to Know to Recharge, Renew and Rejuvenate Your Body, Mind and Spirit” by Linda Page
from Detoxification: All You Need to Know to Recharge, Renew and Rejuvenate Your Body, Mind and Spirit
by Linda Page
Healthy Healing Publications, 1998

Hip flexor: In a standing position, move your hips downward to the ground while bending your knees.

“Football For Dummies®” by Howie Long, John Czarnecki
from Football For Dummies®
by Howie Long, John Czarnecki
Wiley, 2011

Durden and New York City marathon winner Priscilla Welch recommend massaging with ice to reduce the swelling.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Dear on and Brad I have arthritis in my left hip,recently my pain management doctor gave me an cortisone steroids injection,I t.v. Arthritis near my femur bone
    Which exercise is good for me please tell me I am nearly 72 years old and I don’t want a hip replacement at this age,,thanks God bless

  • For 22 years now, since I got out of the hospital, when standing or walking my right thigh feels numb, then 3 years ago it started to be numb & tingle. A year later, numb, tingle and extreme shooting pains from my hip to my knee. As soon as I would sat down the pain & tingle would ease off. The numbness stayed. Then I started taking tumeric with pepper capsules every day. Within a month all this went away. Now, the numbness have bee slowly coming back, and when laying down my thigh throbs, which makes it hard to sleep. This is now in both hips running down the thigh. I have lost all trust in doctors, who never even tried to find out the cause. I really don’t know what to do now. I do know that sugar seems to aggravate the pain I have.

  • I’m only 26 but I can’t sleep from my sudden low back pain. It’s recurring and I’ve had enough! You guys have helped me understand, in the middle of the night when I can’t get live help, that I have tight hip flexors and I already feel SO much better from stretching!!! You are life savers!!!!!

  • How often can I do the footstool/ancle bracelet exercises?.. it made a difference.. I just don’t want to over due it.. as soon as I walk towards home, after work it hurts bad

  • Hi Bob and Brad. Thank you for the videos. I enjoy your sense of humor. My question is: why does one experience pain in the groin when the diagnosis is arthritis in the hip? Thank you for an explanation with the help of Sam:)

  • Does this extension of the hip by the extending the femur so creating space in the socket does this help healing fining process like Dermot in the joint in the ligaments and in the capsule that doesn’t help the damaging process the healing process



  • I have pain but it’s not constant. But it feels almost like my hip is breaking. If I carry something heavy I will get a pain as if someone took a sharp needle and stuck it right though my butt cheek. I can be not moving at all but it seems to me like it’s nerve?

  • Hello Dr. Bob and Brad.
    I need some held from you because my father had problem in hip because due to some problem of C6 and C7 and he cannot wakeup or sit and only sleep in bed.he went to hospital last 2month and treatment is not finish but from hospital leave him due to locdown of corona virus. Doctor we need yourhelp to give some advice to us

  • 71yr old female diagnosed with R acetabular hip labrum tear and arthritic joint. Am I looking at possible surgery or would PT maybe help?

  • The band that you use at the end on a post….is it flexible or like a yoga strap. It looks like it might have a bit of ‘give’ in it but I can’t tell properly.

  • I just did the 2nd exercise with the step stool in my kitchen. I do not have an ankle weight but did a gentle swing back and forth for about 30 seconds. My hip feels a lot better. Amazing! Thank you Best Physical Therapists on the Internet!

  • i’m only 14 and i’m reading comments about people who struggle with this for years, i’m scared since i’ve only had it for a month…preparing for the worst lol rip to my teenage years

  • I have pain in my hip, could possibly be hip flexor pain too which I think is causing low back pain. It hurts when someone pulls on my leg, its like somethings ‘about to go’. what could that be?!

  • Thanks a lot, had severe low back pain, my lumbral sacral and pelvic x-rays were all normal, I had taken tones of painkillers with very slight improvement, but after only one session of your exercises it was couldn’t believe it at first but two weeks now no pain, thanks alot

  • Hi what’s your video I have horrendous pain in my hip. Had the injection in my hip did not work. Went on tramadol did not work now on morphine still horrendous pain can hardly walk. Cannot get to see my specialist as we in lockdown. Would these exercises help. Have done some but the pain still so bad. And don’t want to make it any worst.As if I could. Sorry its gone on my partner name. Am Debra.

  • In March 2019 I was completely hip replaced. I was advised some exercises to do on regular basis. I am doing that but sometime do not. I still feel pain on the joint side when walk with stick (I am still using stick) without it I feel.more pain.
    Can you help me out how I can get rid of pain and stick using. Thanx and regards.

  • Just found you guys, you are amazing and brightened up my day. Had bad hips for 20 years, doctor sent me to gynaecology, endocrinology now waiting to see a neurologist. Physio just gave me exercises which made it worse. I can’t queue, my hips start burning. If you could see me now, wrapped up in an infrared pad I learnt from another of your videos which I nearly wiped out my desk as forgot I was plugged in. Anyway tried it on the stairs swinging my leg and what a relief, pain gone and while I was watching the video I had your pad on my back and my back feels so much better. You are brilliant, thank you so much, you have done for me in a few minutes what doctors only gave me pain killers for 20 years. And you made me laugh x

  • you guys just saved my life / and my brother who told me of you / i was in major pain 6 months / though of ending it all / you are the very very very best folks, i ever heard / thank you / i will do good things for folks in your honor / dave s

  • did you know some of these symptoms also could be a stroke please be careful when you think you might have something and it could be something else go see a dr.

  • I have pain in the hip joint/capsule AND the piriformis only when I perform the frog stretch or butterfly pose in yoga. Other than that I’m fine.

  • For me, it was the psoas muscle that was extremely tight, pulling my hip ball into my socket creating a stabbing pain. Having someone pull my leg was a temporary relief. The fix was using a wooden multi positioning tower which can be found here on YouTube. Wish I had found it 13 years ago. Even after my hip resurfacing was done, the pain continued which stumped surgeons all around the US. I went to Europe as well. The positioning tower causes your psoas muscle to lengthen over time. Stretching the psoas will not work. Muscles are like rubber bands, they come right back which is why you’ll only get temporary relief. The tower is 120 bucks but it can change your life. I used it once and all of my hip pain released. I still use it about once or twice a week as my psoas slowly tightens from the 13 years of being tight from a core muscle injury that mesh was used to fix it (mesh has been removed). I even had a psoas lengthening surgically done which didn’t help. 4 hip surgeries and 2 groin surgeries. The tower made the most difference.

  • I hunt in the mountains and just this month I’ve had a pulling pain between hip and groin. While stretching last night my hip was popping.

  • Amazing. Suffered with lower back pain forever. Been to see various chiropractors and been told twisted hip etc. Do these exercises and already freely mobile. Thanks very much.

  • Hello sir, if u read my comment my thigh joint is painful..when I touch tht point I feel so much pain.and my buttocks and leg sometimes pain severely.will this work???

  • Hello doctors….I have been suffering from osteoarthritis in my right knee for about 5-6 years (perhaps more!!)….my latest nightmare (for about 18 months or so) is walking on the roads….I experience severe pain in both my buttocks and hips while walking continuously for 100 -200 meters…and the pain stops within 20-30 seconds after I stop walking….MRI report says ‘L4,L5 facetal arthrosis’…can you please help me to be relieved of this nightmare without having to undergo surgery..(I live in India)…many thanks.

  • Hi Brad and Bob great video thanks.Being on my own I had no one to assist with your leg stretch advise so I tied a 6kg exercise bag to my ankle and stood on the stairs with my painful leg/hip hanging in mid air over the lower stair tread.This gave me instant relief.Thankyou.

  • Basically I have no problem stretching. I do alot of walking I get a constant ache pain all the lower back and just above the buttock slows down my walking. Any ideas Bob and Brad? X-rays on bones seem ok even tradomol doesn’t work. It’s a constant ache but goes away if not walking

  • I used a therapy band and tied to my bed and my foot and scoot back till it’s pulling my leg. Worked great and actually works better that way. When a person pulls it for you eventually they get tired after 30seconds. Hope this helps.

  • The top part of my right hip ‘catches’ when I try to walk and is thicker on that side from years of repetitive rocking and twisting in bed. The rib muscles are also damaged but it is the hip that will ‘catch’ and cause me to stop,cry out in pain,regain my footing and continue. Getting up or down is always painful.

  • Thank you so much. I had a bad dog bite injury with torn glueteus minimus and medius. These exercises hurt so much while I do them, but the pain doesn’t last long after.. Should I avoid running or biking (which don’t hurt while I’m doing them but hurt after (especially running).

  • I was actually searching for some ideas on getting into the horse stance if you have a severely arthritic hip (like due for surgery in a few weeks) and this isn’t quite what I was looking for, but I love this guy! Kind of a “just folks” energy rather than a polished, sharp professional (like the kind whose word you’re not sure you can trust). That was supposed to be a compliment…

  • I find that when I put my hips into flexion & holds, one of the outer hip muscles/glutes seize up and I have trouble continuing. I end up spending more time relaxing the muscle out of its tension, than strengthening. Any thoughts?

  • My pain is on the right side but towards the back where my glute attaches to my lower hip I’ve tried everything and the MRI showed nothing

  • Something I do and I think some should try is to try and push hips forward before starting the movement of fire hydrants. Try to hold hips forward trough out the movement, It works for me since I have anterior pelvic tilt

  • I was trying to do the first exercise. It hurts near the tfl or glute minimus. If I lay on my back, bend my legs so my knees are up and let my leg fall out, it stops real fast.

  • Really nice presentation. I had a hip pop 5 years ago while bowling and have not been able to bowl since so I’m going to try these!!

  • No too fond of answering questions I see. There are about six out the insurmountable 23, well 24 comments including this one asking for your help, but if if it’s too much.

  • ThnX! What if you do’nt feel your muscles with the clam shell and what if you experience pain in you inner thighs with the third excercise?

  • I believe I am on track to fixing my FAI and other things, the joint no longer hurts me 24/7, after stretchijg and stengthening, but now my TFL is very inflamed and I think it is aggravating my Sciatica. The sciatic nerve is very sensitive right on the TFL and doing gkute med exercises and quad rolling / stretching provides temporary relief. Should I just rest and try to use my TFL as least as possible?

  • Thank you so much for this video! I need so much work on the outside of my hips, it’s not even funny! I will put the time in using these exercises!

  • So maybe super obvious question that u alrwady emphasized, but its ok to do the frog one even if I feel the pinching sensation before I feel any adductor stretch? Outer hip pinch right near greater trochanter

  • What about a pinch on the front of the hip, over the front hip bone? For example, when standing up from the sitting position I get a pinch and I feel like I could fall over when I stand.

  • I have an idea for a new porno genre. Physio therapy. 1st naked model for very detailed muscle stretching and movement and evaluation. 2nd…….. well fucking

  • I was watching the hip flexor stretch and wanted to ask…..I do this stretch lying on my back on the floor and do a bent knee(over left leg stretch and vice versa) and when I come out of the stretch I just follow through the motion bringing the bent knee up and the heel slides all the way up to the outside of the right buttock. Is this too deep a stretch for the hip flexor? Or am I in error do it this way at all?

  • Dear Friend,

    You train hard, you eat well…it should be enough to keep you in good health and physically and emotionally strong.

    Yet, there is a danger lurking in our bodies that’s not only hidden from us… but which even doctors are failing to identify.

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  • THANK YOU SO MUCH FOR THIS, haven’t even watched it yet but i have tight hips and haven’t done skipping for a month now so I’d like to get it sorted by doing some stretches.

  • With the first stretch (hip flexion), the knee is pulled straight back towards the shoulder. When I try to pull it towards the opposite shoulder (ie left knee Towards the right shoulder), that really stretches out the gluteus Maximus and helps with sciatica issues.

  • Video got really dark and red when the Facebook poster came out. Need to turn that adaptive aperture off, set it manually or in post.

  • Your audio is terrible, it sounds like a broken speaker. No, it’s not my phone. That being said, a great, timely, helpful video! Thank you.

  • Great stretches, so helpful.
    I’ve been watching you guys since you had below 100000 subscribers.
    Keep up your invaluable work. It’s so much appreciated.
    Lol ��Brad worrying about the frontal perspective!

  • Just in time! I’ve been having pain in my hip and thigh on the left side, and I’m thinking arthritis. Would you show us the vibrating roller you mentioned? That might help my thigh pain.

  • Hi I am a gardener and bend all day, bending legs not back etc, but find hip flexor pain worse after sitting down, I think I may have weak hip flexor not tight hip flexors! Any suggestions please

  • As someone has Been treated for chronic constipation, it seems like strengthening any hip or pelvic flor muscle causes worse constipation. I’ve never been able to do Kegels for this reason

  • OH LORD THANK YOU! I woke up with intense hip flexor strain, could not turn in bed, could not walk, sit, practically anything without wincing. Did this and got instant relief! ��������

  • Great Info here! If you’re still having problems try out our “unlock your hip flexors” product that has helped thousands!

  • I feel like will Ferrell in step brothers with his therapist. I f*&#^ng love you doc ����. No for real I consider my self in shape and been active in sports, military everything my entire life. I just did this video and went straight to the 50 reps I’m burning now and it feels so good. But what I need from you now is the muscle area in between shoulders behind neck area I do a lot of gymnastics rings and parallettes bar workouts and it seems I can’t get behind there and stretch that area enough. Help! Thanks

  • I have left side sciatalgia and the left leg abductor exercise at the end is making me slowly lose sensation in the foot (minor ant feeling) because of L5 S1 compression. I cannot leave the leg hanging in the air for long. I think ive now isolated the cause of the pain, this is great. I lose strength at 25 reps and have to stop. 2:36

  • interesting points,if anyone else needs to find out about hip flexor pain exercises try Letza Joint Relief Lessons ( search on google )? Ive heard some awesome things about it and my mate got great success with it.

  • Not certain about the points made but,if anyone else wants to learn about hip flexor pain exercises try Letza Joint Relief Lessons (just google it )? Ive heard some amazing things about it and my mate got amazing success with it.

  • There are several factors in ways to treat back pain. One resource I found that successfully combines these is the Fergs Pain Ease (google it if you’re interested) definately the most useful blueprint that I’ve seen. look at the incredible information.

  • I’ve been researching relieving back muscles pain at home and found an awesome resource at Fergs pain ease (look it up on google)

  • Great video content! Forgive me for chiming in, I am interested in your opinion. Have you heard the talk about Proutklarton Enjoy Playing Plan (do a google search)? It is a good one off guide for relieving back pain in just 16 minutes without the hard work. Ive heard some amazing things about it and my friend Sam at last got great results with it.

  • Thank you so much…
    Actually I m getting pain in lower side of hip and knee pain..
    I managing routine activities but getting pain after long time sitting and not able to fully stretch while sitting on floor
    Playing suggest some straightening exercises
    thank you

  • Be sure to read honest and real reviews left by users who have bought Unlock Your Hip Flexors on my blog before you buy. Go to thecbreviews. com/unlock-your-hip-flexors-review/ (remove space before com). Thanks, Tedie.

  • found it helpful that I felt very little in the 2nd exercise, once tilting the hips forward as tend to over-arch back I could feel the muscle engagement.

  • What I do when I stand most of the day, after I get home and lay down to relax, the next day I feel like an old man trying to move. Any suggestions

  • Do you suffer from your neck pain so much for a long run? Unable to move your neck as like you want? Are You Groaning for your neck pain? If yes is the answer to those question then just go to [Check Details Here=> HipFlexorsCure5.blogspot.com

    ] Unlock Your Hip Flexors programs to solve your problems by doing some exercise only.?

  • Do you suffer from your neck pain so much for a long run? Unable to move your neck as like you want? Are You Groaning for your neck pain? If yes is the answer to those question then just go to [Check Details Here=> HipFlexorsTreatment.blogspot.com

    ] Unlock Your Hip Flexors programs to solve your problems by doing some exercise only.?

  • omg made circular tube strap for left thigh from the legs cut from an old pair of leggings strap at top of thigh then slide left hand palm to thigh down between belt and thigh pull hand outwards like a penguin flap… wow instant relief -and apparently continuing relief as now sitting down to write this can feel warm tingling but also feeling of relieved pain wonder if nerve had been trapped i n there for 6 years time will tell thanks bob and brad fingers crossed am going to try to walk around the flat from time to time and see if this help retrain muscles but it really does provide instant relief

  • Unlock Your Hip Flexors – Huge Conversion Boost for 2018! Uyhf Gives You A Practical, Easy-to-follow
    Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy.  Check it out here: https://tinyurl.com/y82oslcs

  • Nice tips. Really helpful.
    Hip Flexors: The key to Strength and Vitality
    The “Hidden Survival Muscle” In Your Body Missed By Modern Physicians That Keep Millions Of Men And Women Defeated By Pain, Frustrated With Belly Fat, And Struggling To Feel Energized Every Day…

  • Madam, thank you.great presentation. My 12 year old having with mild CP. His hip flexor is tight,he is undergoing physiotherapy, I thing I can add this exercise for him.

  • If anyone would like to know more about this, click here:)

  • About three weeks ago, I googled ‘pain after sitting Indian style’ and found this video. I tried other videos in the past only to find out they didn’t help much. My hip pain was bad. The pain started in June 2015, and it gradually got worse. Getting out of my car was excruciating pain. Since I started this routine three weeks ago, I have noticed constant relief. I’m thankful for this video and hopefully it will help others. Thx AdvocateHealthCare

  • This actually really helped, the second stretch in particular. I have been suffering from chronic back/hip pain at night that wakes me up every single night for the past month and a half. I could feel how tight my hip flexor was on my left side. I hope this will eventually heal the chronic pain, I have hope as I feel more relaxed after my first stretch. Thank you!

  • I do historical fencing (ie the sword fighting modern Olympic fencing came from). And tightness and strain in this area is something we constantly work against. Thanks for the help!

  • I\’m not sure but,if anyone else wants to discover hip flexor pain exercises try Letza Joint Relief Lessons (just google it )? Ive heard some awesome things about it and my partner got great results with it.

  • Have you guys got any exercises that work for Meralgia paraesthetica or the inguinal ligament pinching the Femoral nerve causing nerve pain in the outer hip?

  • Wow! Sometimes we DONT KNOW what we DONT KNOW! Neat little hip flexor article I found. Truth or Click bait? https://zip1ink.com/k7

  • Wow! Sometimes we DONT KNOW what we DONT KNOW! Neat little hip flexor article I found. Truth or Click bait? https://zip1ink.com/k7

  • Sir I love your channel. Keep blessed.
    I have a problem when asleep.
    My hips hurt alot. My Knees jam up.
    Pl let me know the way forward.

  • These videos are so educational, love these guys… but the funnest part is when bob slapped that poor skeleton on the forehead was awesome hahahahaha. I cried laughing.

  • Google “Kemzαnο Loni” back problems guidebook to learn why it’s beneficial. It considerably relieved my severe back pain brought on by a recent injury. I was able to position well on my side or back, relieving a few of the spasms…

  • I lose some rest because of my back pain. I love to rest on my side and this was tossing my hips out of place. I never encountered this sort of circumstance once again after I discovered about this particular back ache guidebook known as “Kemzαnο Loni” (Google it). I can now sleep well again given that my back discomfort is gone..

  • interesting points,if anyone else wants to uncover causes of tight hip flexors try Letza Joint Relief Lessons (Have a quick look on google cant remember the place now )? Ive heard some interesting things about it and my friend got great success with it.

  • There are a few ideas for relieving back muscles pain naturally
    Gradually build up to walking 3 miles daily
    Try an anti-inflammatory diet
    Consider starting yoga lessons
    Checkout some online guides
    (I read these and the reasons they work on Fergs pain ease site )

  • There are a few tips for relieving hip flexors pain naturally
    Gradually build up to walking 3 miles each day
    Try an anti-inflammatory diet
    Consider starting yoga lessons
    Lookup some online guides
    (I discovered these and why they work on Fergs Pain Ease website )

  • here’s a few suggestions for ways to exercise hip flexors
    Gradually build up to walking 3 miles daily
    Try an anti-inflammatory diet
    Consider trying yoga lessons
    Lookup some online guides
    (I learned these and the reasons they work from Fergs pain ease website )

  • There are a few things for ways to exercise hip flexors
    Gradually start walking further each day
    Try an anti-inflammatory diet
    Consider trying yoga classes
    Checkout some online courses
    (I learned these and why they work from Fergs pain ease website )

  • So please answer me. I have my son pull my leg for my hip all the time. The only pain relief I get is when he pulls my leg…once he lets go bam its back. Its been there for years and years. Feels like an old screen door opening and closing. I pretty sure its bone on bone the gip joint itself. But I dont know.

  • In today’s world, most people make a living from a seated position along with sitting in their car and while at home. [Check Details Here=> https://plus.google.com/u/0/110086446704524205338/posts/SYCJvbCgoJ3 ]  All of that sitting over time increases tightness in the hamstrings. Having tight hamstrings causes the hips and pelvis to rotate back which flattens the lower back causing lower back pain and poor posture.

  • There are several tips for treating pain from hip flexor muscles at homeGradually build up to walking 3 miles dailyTry an anti-inflammatory dietConsider starting yoga classesLookup some online guides(I read these and the reasons they work on Fergs pain ease site )

  • interesting points,if anyone else trying to find out causes of tight hip flexors try Nevolly Hip Relief Nerd (just google it )? Ive heard some decent things about it and my brother in law got amazing success with it.

  • I have been in pain for the last week with most pain coming from my hips as most of my day consists of sitting at a desk. These exercises stretched my hips out immediately allowing for mobility that I have not had in at least a week possibly months. I was most surprised by the second stretch. Thank you.

  • You got it right just the iliacus massage. The other things you do are ineffective or wrong (expecially the stretch with the band..)

  • Dr Niguyen,

    Thank you for the video. I have one question: I feel pressure when I attempt to cross my left leg over my right thigh when sitting. Do you believe that could be a tight psoas?

  • I kept coming back to your anterior pelvic tilt correction video, because your solutions are gentle compared to many of the power lifter solutions. However the video claims to be the “basics”, and I was wonderin of you would offer an intermediate and an advanced one as well. So far, your have the most unique tutorials, such as developing the front of the neck muscles (which I’ve been searching for for over a year. So in grateful.)

  • Hey, great videos you got here! I was curious if you can show me some hip abductor exercises. Mine seem really weak, as I have swaying from side to side issues.

  • Just did all of these and they really helped. Hope your trip was fun. Are you coming this Sunday starts at 12 at Cookie 10th year anniversary? Sifu

  • Yeah this is definitely very helpful. I could either spend 100+ dollars a session for a physical therapist or physical trainer vs YouTube for free

  • Foam rollers are easy for young 20 yearold ppl and if you have strong arms. It is hard to reach my it band..I’m 45 and weak arms. Women are traditionally stronger in the legs. Don’t dislocate your hip at 13!!

  • My left hip has been painful for the last few weeks and it affected my sleep. I came across your video in Youtube and OMG….these stretches work like a charm. Thank you so much!!

  • Hi Dr. Nguyen, i am experiencing slight soreness around my right SI joint area (just around the dimple) and pain on the outside of my right knee only (definitely IT band)… i also have that popping or snapping sound at the top of the right thigh while doing bicycle crunches….. would these stretches be applicable to my situation? or do you hav any suggestions as to what i can do to help?

  • Hi I have a messed up left hip that likes to pop out, crack and also it feels like it gets stuck. I was wondering is there anything I can do to fix it or help my hip. Becuase it’s always so painful for me and hurts everyday.

  • this is a great video. iv”e lurned so much now about what i”m going through with my hip. and i”m practicing it daily. thank you so much for all the explanations as well. love your chanel. <3

  • You guys just saved my life. I kid you not. 23 year old fit, generally healthy male besides extremely tight hips. I can not thank you enough. Wish there was something I could do besides just like your video.

  • Just want to say I have been living with OA for about 6 years, and just have been use to level 7 chronic pain. I can’t or won’t get a hip replacement due to immune suppression issues. I have tried multiple modalities, including massage, Qigong, Reiki, Yoga, personal trainers, Cortisone injections, CBD creams, Chiropractors, non-force Chiropractors, Meditation, you name it, the list goes on… But… ever since I have watched your videos and used your stretches, I feel much better. It’s almost a miracle, I am still bone on bone with Bi-Lateral hip OA, but I don’t walk like a Penguin as much, and don’t wince when I get up from a chair or out of bed in the morning. So thank you so much, and keep up the good work and informative videos.

  • here’s a few suggestions for relieving hip flexors pain at home
    Gradually build up to walking 3 miles every day
    Begin an anti-inflammatory diet
    Consider starting yoga classes
    Checkout some online courses
    (I read these and the reasons they work from Fergs Pain Ease website )

  • Uyhf Gives You A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy. Contact [email protected] gmail.com For Proven Swipes And Creatives.


  • I’m confident I’ll pop my leg out of my hip sockets if I forced my knee to my chest.
    I can’t get close without icy pain with a sucking feeling.

  • I love you guys. Ive learned so mych from your channel! Especially how to eliviatemy own pain. I love that you guys say the muscle names. I feel like im truly getting educated on body mechanics!

  • I love you guys. Anytime I’m in a physical jam I head online and turn to Bob and Brad to get things sorted quickly. Thanks to you both; you’re each worth your weight in gold.

  • I just discovered you guys last evening but I wish I would have long ago! Not only are these videos informative but the very entertaining as well! Thanks for the laughs, they are really needed during this difficult time ��

  • If you have a tight Psoas can it last a whole year and a half? All my imaging comes back normal however when I bear down I get pain in my stomach and I feel tightness through out my side and back pressing on my stomach rlq hurts so bad feels like tearing ��

  • Hey Bob and Brad so my hip will hurt in the middle of the night, and the pain will be bad. It only hurts when I go to bed or when I sit down for a long period of time. Moving around and dancing makes it feel better, and I usually feel no pain during the day. However, every time I walk and I put my hand over the hip I can feel the bone pop. Do you know what I have��

  • These guys are so passive aggressive against each other it’s distracting as all get out. Like I can’t enjoy the video. It’s like a married couple who are mad at each other but work together and need to just get this video over with.

  • There are many factors in treating sciatica at home. One place I discovered that successfully combines these is the Fergs pain ease (check it out on google) it’s the most useful blueprint i’ve seen. look at the super info.

  • I’m so bad at stretching this muscle and it has finally caught up with me. Bed ridden for over a week:( you guys have become my new video companions as I get better. Thanks guys!

  • My left hip flexor is sore. I cannot sit on my hunches and jump backward, like in a burpy. When I put my bent leg on a table in front of me to do hip rotator stretch, it is extremely tight and painful. Lying on the table with leg hanging, is not painful. Should I strengthen or stretch?

  • Hi Sorry I don’t know your name but these are really useful but what if the pain is around the attachments in the back, as all these exercises seem to focus on the frontal attachment? I’m a runner and my issue starts at the back along the spine. thnx

  • Hey Bob and Brad I have had sciatica pain and minimal bugling disk lumbar area and nerves have been crazy with ( burn, numbness, tingle, etc, right side)
    My muscles been so tight and ive used a dry heating pad for almost
    9 months and left burns. Bottom line now I’m experiencing vertigo symptoms and anxiety and mental stress. I was anti Chiropractor thinking it was just bones. I’ve seen neurologist, Orthopaedic, all just want to pump me with meds. Bottom line I finely went to a Chiro and 2 sessions he has almost eliminated the Sciatica. But I find now my back muscle all the way to my back of the neck, could my vertigo symptoms be the results of dealing with this for so long and cause mental anxiety and vertigo? The Chiro said I was higher on one end by 1″ and saids it could take couple of sessions in order to keep it in line. Could this impact your mental: Anxiety, Stress smallest things and Vertigo? My pain is now 2-3 compare to 710. ����Thanks

  • Hi guys my problem is I have fibromyalgia, recently found out my scoliosis is very twisted. I have 2 knee replacements. The 1st one, the aide dropped me ( no gait belt) so more surgery the next day. The left knee doesn’t go straight. I walk with a limp now and even my foot has changed shape. I can’t get on my knees anymore. My hip flexors need HELP. lol. Any suggestions? Thank you

  • I have right hip pain which goes to the back s as well… been to the osteopath & he said the hip is out of place and my right leg is longer than the left by few cms… he fixed it by doing fixes but when I get back to my normal work and stuff… it goes back to bad, been done few sessions by now but it does not stay good… please help

  • I’m an LPTA and I love watching your videos. Thanks for your down to earth regular guy style and personality. I appreciate when you make simple mistakes. ��

  • Aside from being funny, you guys know your stuff. This is the first time I have walked without a limp in days. Stupid running injury was killing me, will be checking out your other hip flexor videos too. Thank you so much!

  • Do any PTs or other therapists know if this would work on, a pt with RIGHT hip paino who had a left above the knee amputation? They said they need a RIGHT hip replacement but do not qualify due to other comorbidities.

  • I’ve got arthritis in my hip and the foam roller really gets in there but it hurts like a mf but after the pain is much better. Thanks for the Tips.����

  • Be sure to read honest and real reviews left by users who have bought Unlock Your Hip Flexors on my blog before you buy. Go to thecbreviews. com/unlock-your-hip-flexors-review/ (remove space before com). Thanks, Teddy.

  • In a moment, I’ll reveal to you the 10 Key Moves you need to loosen your hip flexors and unlock the hidden power in your body. commissionrobot.com/store/healthystuff/product-detail/725 keep reading and learn it.

  • thanks guys. I’ve been having problems with my hip flexors causing spasms in my quad and my hamstring. I also have a bit of bursitis. Yoga usually helps but lately it’s especially inflamed.

  • I love you guys…but Bob can you please stop correcting Brad all the time it’s a little annoying. You can take that offline…. Brad I think you’re wonderful and such a good guy and you know your stuff too!

  • Thank you! I’m bent over when I try to walk, and it’s gotten worse over the last 3 years. A doctor took MRIs, sent me to a rheumatologist (although my markers for autoimmune disease are fairly low), took labs, got a second MRI, scheduled for neurosurgeon followed by orthopedic surgeon. So, after seeing your video the first time, I went to a physical therapist. She said immediately that it was my hip flexors. I can’t get on the floor, so that may eliminate some of these moves, but I am looking forward to standing straight again. I had become very sedentary for a few years after some trauma. I literally am bent over and am using a quad cane to go very short distances. I was having EXTREME lower back pain when I walked and worse when I stood still. Now I feel hopeful.

  • First of all, do something with that rats next hair of yours; secondly NO, most people do not sit for the majority of there day. Teach hip excercis’ for the injured hip not the healthy hip dummy!!!

  • These exercises were great, but my millennial brain could not handle the silence. I need music for distraction, lol. It was just as painful to be in my own mind and my breathing than the hip pain! ��

  • Hi, I did this with you today. Do I need to repeat both sides for each or just follow you in this video? I’m really hoping to come back here soon to say ‘no more pain’. Thank you so much.

  • Just wonderful, I have been researching “activation exercises for runners” for a while now, and I think this has helped. Have you ever come across Niyaden Niybigail Blaster (search on google )? Ive heard some pretty good things about it and my friend got cool results with it.

  • Did this and tenderness was gone immediately! Been suffering through this pain for 6 months and all I needed was 5 minutes of stretching. Amazing…thank you thank you thank you!

  • I’ve been investigating relieving back muscles pain naturally and found a fantastic resource at Fergs pain ease (check it out on google)