Hip Mobility & Strengthening Routine For Beginners- Feldenkrais Style
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- Опубліковано 26 лип 2024
- In this 13-minute hip mobility & strengthening routine, you'll be able to improve your range of motion and increase your strength without even leaving your living room!
This hip mobility & strengthening routine is done in a Feldenkrais style, which is a unique form of bodywork that's based on movement and anatomy. By following this routine, you'll be able to improve your mobility and strength in the hips and spine, two of the most important areas of your body!
Follow Along Playlist: • Follow Alongs
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I am Taro Iwamoto, a Feldenkrais practitioner. I help people overcome and move beyond pain and limitations.
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Anyone regardless of their age or physical conditions CAN improve! You just have to learn how to re-train your movement, and that is what I share on my channel. I teach Feldenkrais based movement and how to apply it to daily activities
Movement is vital to your health. Improving your movement therefore means improving your health and life. 3 key things are: 1) Daily movement practice to improve movement quality (MOVE WELL) 2) Incorporate good movement into daily activities (MOVE WELL AND MORE) 3) Awareness and mindfulness of your movement and lifestyle (MINDFUL MOVEMENT)
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Get your FREE "Movement Guide to Pain-Free Back" here: mailchi.mp/6434a8b84f49/movement-guide-to-pain-free-back
you have missed an edit in the first minute of the video where you reset yourself ;)
Amazed and thrilled at this exercise! After doing this for 6 weeks, I woke up and was DANCING to disco music with zero pain at all. I had very serious injuries, in bed for months, crying. Not anymore! I cant thank you enough. Will continue these forever. I LOVE THEM. 3 cheers for TARO!!!!
Pamela that sounds amazing! Glad that you are feeling better, no longer feel pain and living life at your best! Dancing Disco!! Was it to 70s Bee Gees or Donna Summer music? Lol, love the Bee Gees and the disco era was unique. I can relate was a late 1970s teenager myself. ;-) Keep enjoying life, one day at a time! BTW - Taro is amazing, I just found his videos and can't believe how simple exercise movements help so so much!!! He is so thorough & precise explaining every detail for each instruction he provides. So glad I found him. I'm with you, cheers for Taro!!!
Very interesting how such a slow intentional movement makes the body temperature increase and make notice of the difference between the right & left hip range of motion and muscle engagement or decrease of range and decrease of muscle engagement.
i know right? Slow and intentional movements allow the brain to recognize differences, and allow you to create new movement patterns and options. Fast movements elicit automatic habitual patterns. This is why I emphasize moving slowly.
Following along as best I could, my body feels lighter already.😊
Great!
I felt immediate relief on my bad hip. I will do these exercises quite frequently. Thanks
OkAy i need this big time. I will do again tonight.😊
Thank you for these reverse postures. I come to every practice with blocks, pillows, blankets, pads and straps. Thanks for encouraging props. They really do make for a positive experience. I enjoy and benefit from your gracious presentations!!
once again excellent! please any videos for hip flexor and groin pain, appreciated.
Wow! I can feel how my whole body is learning to work together, instead of isolating only the weak muscles. These slow exercises are much harder than usual fast exercises. First time and I’m already feeling how to move better and stronger! Thanks, Taro!
You're right, slow exercises are much harder than usual fast exercises! Moving slowly will expose your habitual movement patterns and compensations, while moving fast can "mask" those patterns, that will stay unnoticed.
So useful that I have to thank you again for your kindness and generosity. Hugs from Brazil!!! All success for you!!!
Ilove these moments...they are designed for what my body wants and needs . Thanks Taro ❤👍🏻
Not only help my hip but also strengthening my shoulder
You are a saint for putting up this information for free on youtube! Thank you very much.
Thank you, Taro....I am a retired teacher....I really like your patient methodical way of explaining the exercises....glad I discovered your channel...and I have subscribed....so agree with you that movement is key to living! Thank you.
Coming out of a year with a gardening groin injury, iliopsoas and hip flexors. 5.5 months of PT x2 a week. Much improved but still not walking much. THESE on top of my PT at home now are really helping. You are a gifted HEALER from the heart and I am a very grateful💙🙏73 year old longing to hike and yoga again. Every goodwill wish that you may help so many. Such right livelihood.😍
Who knew crawling such a challenge 😂 Hips definitely felt better. Always looking for new stretches to keep bursitis at bay. Thank You!
I am using the exercise movement to help my mother regain her strength after an mild stroke. So grounding. Thank you
Very helpful! I just discovered all the playlists that you offer and couldn’t be more excited and thankful to try them out! 😍
Wonderful! Enjoy!
You are the absolute best I have ever seen. Be proud of yourself! I will tell everyone I know about you!
Thank you for your support!! Sharing is caring, so thank you!
I'm just getting over a painful lower back episode and these exercises feel just right! Thank you :)
Yesterday I had an ache in my lower back after a bike ride. I did this follow along and the ache went away immediately. 👍🏻
Taro, this is an excellent way to strengthen hips, glutes muscles. I see improvement on my hips so i feel less pain doing my daily walk routine outdoors. Thanks a lot, Taro Iwamoto.
I am always looking for ways to improve hip mobility as I have had issues for many years and I drive a lot for work. Your exercises/techniques target the places that feel sore and tight. The movement is gentle and your instructions spot on. Thank you for sharing your knowledge.
I love how it didn’t feel like a workout when I was following along but I felt it in the glutes and hip muscels after. Thank you!
You're welcome!
Wow. It's interesting how different the hips actually are. I'm sure this is going to help me sit up straight in meditation. Thank you, Taro 😊
The tip to drill down your knees was very helpful, thank you for explaining the exercise in such detail.
Thank you!
Awesome !!!! Thanks Taro
Brilliant, Taro. What a treat! Well explained and therefore so easy to follow!! 💖
Took some doing, but in the end 👍 it was the lift esp, on my wrists for lifting body that hurt more. Thank you well worth building up slowly. 🙏
Wow it's amazing! I've been working on my own to try to release my hips somatically, due to lack of content for somatic exercises but could never quite release them completely. One session here and so much built up tension has been released!
Wouldn't it be great if somatics were turned into a daily exercise the way people do yoga for fitness? Taro please consider creating a daily somatics movement!! I'm sure many people would benefit from it!!
Thank you so much!
I've done this 2 days in a row. The most pain is in my right hip but my left hip is really stiff. Thick pillows on the floor help with knee pain. This is very challenging and yet basic movements. Thank you for your follow along videos.
so amazingly good! Thank you!
Thank you Taro… brilliantly taught 👍🙏
I’m unable to follow you but can’t wait until I’m able to! Bashed up (including Spine, one hip, etc) in MVA-I watched this and you gave me ideas about what I CAN be doing! Keep on going, Taro!
Thank you love this
This is fantastic for balancing hips. Thank you so much 🙏🌸🧡
Incredibly good instruction!!
thank you!
This felt so good!!
Thank you so much for these exercises... it really is much appreciated
Great set of exercises for hips. Thanks.
Love the routine and love your calm affect 🙏🏿. Thank you for your videos.
Thank you!
Thank you!!!
Amazing Taro, thank you so much, I’m from Kuwait 🇰🇼
Really helpful, thanks
Excelente, gracias!!!!
I love follow alongs!!!!!
me too!
Eccellent. Thank you!
my pleasure:)
Thank you so much for sharing, will definitely do these exercises !!!❤👍
you are welcome:)
ありがとうございます！
This is such a wonderful basic movement and you explain it so calmly. Thank you!
thank you!
This video was great, thank you. I love the way you explain the movement as you’re showing it. It really allows us to grasp the concept and work the muscles well. My knees are definitely not used to this but the movements will get easier as I strengthen them.
Use a rolled up towel under your knees. It makes a world of difference.
Wonderful Taro, thank you! :)
you bet!
Thank you for posting your videos. They are brilliant 👌
Thank you! Which one is your favorite routine?
Soo useful!....thank you!
you're welcome!
Thanks, was gentle but effective. And crawling felt really good!
love crawling!
Great routine, thank you very much 🙏
my pleasure!
THANK YOU... very very helpful.
you're welcome:)
So good. I really felt the half kneeling squat 👍
awesome!
Thank you!!!❤
you are welcome:)
Thanks!
Those last 2 movements were a killa'....but challenging : )))
Thanks for sharing Taro! As a MovNat practitioner a lot of these patterns were very familiar, but the approach you brought was different. Very interesting. I love to learn “same but different”.
cool, you are a MovNat practitioner. I love their movement education! Yes these are all same fundamental developmental movement patterns that we all have learned many years ago. My focus is to guide students attention and awareness through these movements so they can discover most efficient patterns for their body.
Thanks for sharing your knowledge Taro. I really like your approach!
@@brawndothethirstmutilator9848 my pleasure!!
I like these 😊
i am glad:)
Thank you for this short video. I got a charlie horse in my hip yesterday while in the tub and then this video was right on time today. Was getting the message to move and stretch. So appreciate your teaching.
you are welcome!
When doing last movement, turning hips, then lifting , I found it easier to extend my arm skyward while lifting and allowing the arm to make a gentle arc in the air while the body returned to the floor. It seems easier because the skyward arm lifts the body. Thank you very much for these gentle but wonderful movements.
My pleasure!
Thank you
my pleasure
Saving for later
Hi Taro Thank you for sharing, your videos are really helpful. I have experienced chronic back pain for over 25 years. Initially my upper back, shoulders (had frozen shoulders) and neck were my main place of pain, but since October last year my glutes ache and I ache in the back of my upper legs. I also have tightness in my left hip and twinging in my lower back and coccyx. I thought I would give these exercises ago, the half kneeling exercise aggravates my glutes and hip flexers and the side sitting exercise is ok but I struggle lifting my body, weak in my arm. Any recommendations\guidance appreciated please and exercises for upper thorosic pain. Your Shoulder Tension and Release Neck videos have really helped, thank you!
Good flow. me like
🙏thank you👏
you're welcome:)
Top!
Hi Taro, Thanks so much for your clear and precise movements, I have had a double hip replacement and the initial problems started with the left knee LCL replacement and 3 arthroscopies, the right knee is stressed out too, but intact, I was somewhat afraid to follow along with this routine as I don't think it's really recommended in my condition, but I did it anyway! and feel ok! I appreciated this video a lot !
Great
Thanks again for a simple to follow video with noticeable results. I must say that I really struggled with the half kneeling, so hopefully with more practice this will improve. I haven't been able to find your video on sciatica, that you suggested, are you able to send me a link, please.
here is the link: ua-cam.com/video/fP0p_EBAUMg/v-deo.html
Always love your lessons can u pls direct me to achilles heel pain utube you might have. Thank you for all you do! Darlene
❤❤❤
Taro, when you say use your hip muscles do you mean the glutes? Or something else? Thank you for this.
if movements involve hip extension, then yes glutes.
Ok thank you. I sit all day at work and I'm going to do one of your videos every day on break.
G’day. Do you have a video showing how to train muscles to be able to sit cross legged? I haven’t been able to do this for decades.
I would start retraining anterior pelvic tilt movement pattern (meaning moving pelvis forward relative to fixed femurs) in sitting (maybe from a chair and progress to lower surface). my posterior pelvic tilt videos are relevant to your request I believe.
thank you again Taro.
I knew my left side is injured and less mobile, and that's true. My left hip just does 60 per cent of what the right does and it clicks a lot, no wonder I have a left shoulder and left side migraines....
I am following the playlists : improve your posture and a playlist follow alongs - but it's hard for me to just stick to certain set of exercises for a week as I want to do them all in one day, because whatever I see it just appeals and I want it all to be fixed now , oh dear...
My question is: when following the say playlists, do you suggest just do the routine for a few days and then add another one? Or one routine for a few days, then stop it and change to another one for anoter week and so on?
Im very grateful for all your work.
you're welcome:) You may feel overwhelmed by the number of videos on my channel, but if you listen to what I'm teaching, my core principles, message, I'm repeating in many of the videos. What I want people to get from my channel is not a bunch of exercise videos, but to understand my core principles and message, that is, everything is connected, and regardless of what exercises, movment lessons you do, it's is about you learning how to connect with your body, sensing your body, sensing your body connections from the inside, and learning to improve those connections. I'm helping people understand their own bodies and how all parts are connected. Instead of seeing my videos as exercises to "fix" your bodies and conditions, see my videos as your guidance for learning how to understand your bodies. Ultimately, video titles, playlists are irrelevant because hip videos are not about hips, they are about the whole. Neck videos are not about neck, they are about the whole. Posture videos are not about posture, they are about the whole, etc. So, I caution you not to get so caught up by the number of videos on my channel. They are giving you the opporunity to connect with YOUR BODY, and learn about YOUR BODY from the inside out! So enjoy sensing your body!
@@TaroIwamoto thank you!!
I do listen to your words and see how having hips routine affects my overall posture and how my knee and shoulder feel, thank you for your message here 🙏🏻
@@poczytamci3389 you're welcome:)
Especially in the last 3xercise, can I smooth out the turn - lifting- lower in a continuous motion? Can I lift and turn at the same time‽
yes you can. the only to learn is by exploring and sensing quality of movement.
Why does it feel so good to wake up the glutes?? It’s like I suddenly have more wholeness in my body it almost makes me emotional 😭 the only,y part that didn’t feel good was the left shoulder when I rose. I couldn’t find a way to do it without my shoulder hurting. This is normal for me, but I haven’t found any solution yet. My left shoulder and arm are weak and in yoga it causes me annoyance when doing stuff like downward dog and poses that build off that because it’s hard to create equal pressure in both palms evenly. If you have a video I missed about this please let me know 💚
Hi Taro, Thank you very much for sharing these hip exercises with us. Are they safe for people who have osteoporosis? It seems to involve twisting of spine.
My pleasure! Regarding your question, I suggest you consult your doctor first as I dont know your medical history and cannot give medical advice.
@@TaroIwamoto Sure, Taro. Thanks for your prompt response.
Thank you very much for this video. Question :🙋🏻♀️ Can you do a 90/90 stretch 4 weeks after having a hip replacement?
you are welcome. in regards to your question, it depends on surgical procedures and your surgeons protocal. it would be best to consult with your surgeon.
@@TaroIwamoto Thank for your quick response! 👍🏼
How Long and how many times I should do this thanks
Thanks so much for your videos! On the single leg kneeling movement my thighs seem to want to take dominance (and they were very sore the next day) is there a way to tweak it to encourage my hip muscles to work more or would you recommend that I stop doing this particular exercise until I can strengthen my hips?
my guess is that if you work on similar movement patterns in standing, your dominant quad patterns will become even more dominant. Kneeling positions isolate movements more at hips and reduce use of knee extensors. But there's some demands still. I would do only half of what you did last time, and focus on initiating movement from hips by pushing leg into the ground. It is also helpful to distinguish difference between muscle soreness and joint pain. Muscle soreness is not necessarily bad, but joint pain is not desirable.
@@TaroIwamoto thank you! ❤️
Work on stretching/stretching hip flexors and glutes - do you have another videos that is not on the knees - I'm sure you do but I can't find it a link would be very helpful (for me and others) I can't put pressure on my knees and tried and shouldn't have- thanks
try this chair sitting one:) ua-cam.com/video/js4ad7IqTLA/v-deo.html
Hello! Hugely grateful for your content. Can you clarify something for me? I struggle to identify/isolate muscles in my body, especially related to my core and pelvis. When performing squats and other exercises such as the one halfway through this video, I almost exclusively strain my knees and get immediate burning in my thighs. I get the feeling what I'm supposed to be doing is engaging my glutes, but coaches and online trainers never seem to want to mention the glutes/butt, so I'm not sure if I understand correctly. In this video, when you say "hip muscles," are you including the glutes?
Hi! I highly recommend you check my playlist here: ua-cam.com/play/PLYIB3CxhjXixJoauKNeqH2C_SL5K8y4D_.html
Thank you! @@TaroIwamoto
I couldn't put my toes down the way you showed, so I had them touching the upper side of my toes. Is that ok?.
Thank you ✌️
yes absolutely
Do you have ones for sciatic or tight low back esp women?
as a matter of fact, i do! Here's one: ua-cam.com/video/fP0p_EBAUMg/v-deo.html
Hi Taro, would this be ok to do as a warm up/cool down before/after a workout?
absolutely!
Been doing this every other day, baby crawl is way smoother now. First time was so confused how to coordinate the movement. 😅👍🏼
@@asisthya getting as smooth as babies yet? :)
@@TaroIwamoto almost! :D
@@asisthyamaharani3168 haha. babies are hard workers, playing hard all day long,,you know
When I try these exercises my feet and legs cramp so I can’t complete the movement. How do I prevent that?
you can change foot position. put front of foot on the floor instead of balls of foot and see if that helps
Taro I think you wanna trim out 0:00-0:44 (ish) lol
The third exercise, is it necessary to stand the toes of My leg at the back?
not necessary but helpful for mobilizing toes
Hi Eugene. I have been responding to your questions, so i want to make sure you are getting my responses.
@@TaroIwamoto Yes, Taro I have been getting them and I am very impressed and thankful. I thought I had day one said that I won't say "thank you" to your replies because you have so many other fans' comments to response to. I usually just "like" your answers to show I have read them.
@@weihawang4246 I just wanted to make sure you were getting my responses. YT notifications dont always work, thats why i asked.
Taro, I am a worse case scenario when it comes to muscle dysfunctions. I was an mma fighter that was way too motivated and keep pushing through any issues that came up. Now I am struggling to survive day to day, I’ve been trying everything and hoping for even the slightest sign of improvement to keep me trying but I cannot find the right first steps to unlock these multi layers of dysfunction. I am fighting to stay alive daily. Is there any way you might be able to help get me on the right path? Do you do video consultations sir?
What exercises if any have helped you?
@@TaroIwamoto I have tried the ones that work on neck and shoulder tension, which seem to be my main issue. Everything is so tight I have not seen any improvements yet.
@@TaroIwamoto it feels like I’m using my neck to lift my arms
@@Juggernaut365 have you watched my shoulder videos under improve neck and shoulder playlist?
@@Juggernaut365 improving shoulder and neck requires improving coordination between shoulder and torso. i cover this principle in many of my shoulder videos
P.S. Where’s the “link below”?
in the description
🙏🙏🙏🙏🙏….
this feels yummy
I still don’t see it...
which link are you looking for? the link for other follow alongs is in the description. i just checked and its there.
Click the arrow pointing down near the title and the description will open.
Thank you so much. I have learned so much from you.
💪🙏🫶