Hip Mobility to Fix Lower Back Pain
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- Опубліковано 1 лют 2025
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65 years old, very sedentary and becoming a real weakling. Three days of this and my chronic low back pain is almost nonexistent. Really, a single session made a huge difference. Looking forward to getting a lot more strong and flexible with you. Thank you!
68 here. Hoping it works for me!
Good for you!!
I'm 69"..(July)
.
NO" LOWER BACK PAIN"
.
how?..
.
No weight squats!!!
IT REALLY HELPED ME"!!
THANK GOD"
.
hold on to something..
( one hand)
.
And just..( you HAVE TO PUSH
your BUTT OUT!)
.
lower your self..
I only did ..7 reps!
.
3 sets!
.
Important to stick the GLUTES OUT!!
.
also" when I pick ANYTHING off
The floor".
.
NO MORE PAIN!
.
must say"
I think GOD" let me know this.
.
I still have a job"
.
( love driving forklift)😇
.
Also soak in a tub"..
Helps with " the friendly soreness"..
.
( Until you GET IN SHAPE!)
.
GOD BLESS YOU ALL!
...
1ST Corinthians 15 V 1.4
😁.. good way to LOWER B.P.!
.
BREATH THE RIGHT WAY!
.
how?
.
BREATH IN THRU your NOSE
(long breathe)
.
hold it a second"
.
AND HUM!"..
.
OUT OF YOUR NOSE!
.
told my DR.( heart)
she agreed!!!
.
you'll want to lower the amount
Of medication"
.
I did"....🙏
I have been doing the shin box thing for 5 days. Not the energetic ones just the basics. It feels great. Sometimes when my back & hip seize up, I do it again. 🙏
Props to you for still fighting the healthy living fight💯❤️🙏
This is gold, I was in a serious contruction accident many years ago and this simple drill has changed my life. Great content, you channel has made my life better.
Glad to help. I am very familiar with construction accidents. A lot of what I do is directly aimed at that
Spot on! I'm 57 and ex-marathoner & triathlete. Started these exercises & kettlebells at age 50 and they truly have restored lost mobility while reducing sciatic back pain over last 7 years
I'm 58 - Just curious, did you always workout or did you begin working out because of age/mobility? thanks
hey Zee, always have been active. just started with kettlebells & yoga at 50 yrs
@@ZoltantheArtist it's never too late to start! We, the 50+ crowd, can always keep improving!
Turkish get up with kettlebell can change your life. I’m 64.
I am am ex-triathlete trying to do the same. I have always struggled with lower leg issues, but with a move to cycling and career/family commitments limiting training time adding 10kg+ to my weight and more time sitting my back has become a real issue. Though the complete chain from my back down to the arches of my feet suffer from tightness which takes a while each morning to get going. Hopefully though adding in swings and some of these exercises will help unlock things & maybe allow me to start running again.
59 years old, had a nagging bit of pain in my lower back - the FIRST time I did this provided a tremendous amount of relief. This is going to be the best 5 minutes of my day from now on.
I am 63, thanks for sharing your story, I can't wait to do these today.
Thank you for your time and help, I appreciate your exercises for better health. I work as a nursing assistant in a old age home and lots of body aches and pain after I finished my shift. Lower back pain is the demon in my life.
I’ve been doing these exercises for 3 months so far. Back pain when away after 2 weeks in. Thanks Mark.
These look amazing, will try for sure
64 yo. Spine injury/surgery. Jacked up back, hips, knees. I've done these (all except the last one) prior to workouts along with other stretches last week or so and they have helped me a lot! Thanks!
I love your videos. You don't love hearing yourself talk about nonsense, you get straight to the point and are very clear and purposeful.
My friend, I am very thankful for this. I'm a 32 years old, former junior tennis player and still struggling with an injured hip. Will try to do this every day.
It doesn't hurt to say that thanks to your channel, I'm in the best shape in 10 years. Cheers!
I've had a severe lower back pain for the last 2 weeks. I was doing some great excercises I knew before but adding these ones made a change. 3 days of these 1-2 times a day and I feel such a relief. Thank you!
Tried these exercises immediate revealed why I have lower back spasm. My hips movement is close to non. First exercise my knee can't even touch the foot. Second exercise butts can't rest on the floor when knee is down! But felt so relief after the exercises. Will continue to do them. Thank u!
First exercize - I can't even spread my feet at the distance needed, and my hip does not turn past vertical knee position at all :(
By far the best explanation of how to perform these drills I ever stumbled upon, trumps even paid videos, painless for a long time. A video on shoulder health and mobility would be awesome, in conjunction with thoracic spine mobility, please.. 🙏❤️🙏
Ditto the request for shoulder and thoracic spine mobility!
You helped me so much with the neck exercises. It’s THIS I need so badly. It’s my hips that get everything else messed up. My knee ball is out of the groove. Bless you!!!!! This old lady will give this a go. Thank you.
Take it slow
@@MarkWildman I appreciate that Mark. I will.
Holy crap! I've done this exercise before as part of a few programmes and classes but received no benefit. You explained the cues for this so well, I tried it, and it feels great. Thank you - you legend!
I just did this exercices because I work seated in a chair working at home 8 hours or more a day. It felt fantastinc! Thanks Mark!
Hi Mark, I visited and had a session with my physical Therapist today. I told her about your utube clips (she already learned about the neck mobility one) Hip Mobility. She said to continue following your exercise in addition to a few exercises she instructed.
This video is absolute gold, not sure I have seen something better for low back pain so far.
One of the best channel's on UA-cam, hands down (literally).
Adding this to my warmup. I've started on kettlebells based entirely your videos (had to make my own because they are so precious right now) and after 4 or 5 months of this I can say you have made me a better man. Thanks for being awesome.
My story is exactly like yours. I also made my workout looking at his videos. Yesterday I did 100 snatches with 3 breaks in between. Back in March it was hard for me to do Around the World for 2 mins..
Ritwik Ghosh yeah, his Tetris videos have helped me be consistent with a training plan. Focusing on a single move for 10minutes each, usually 40sec of work with 20sec rest. When I started with a 26lb KB I could barely get to the end. Now I’m up to 40lbs on everything except snatches and love it. Need to figure out how to make a heavier KB next...
Fantastic! Your videos are top notch - incredibly thorough and on point. I am a 50 year old kettlebell instructor and your videos are most definitely some of my favourites. Thank you for your incredibly hard work putting these together!
thank you for your kind words sir. anything you want covered?
@@MarkWildman I am not actually a "sir" being a woman😜...but any and all mobility drills are always appreciated!!
Super impressed how well these worked. Starting out with the windshield wiper, my left knee was about 6 inches off the floor. After going through all the exercises once I could touch it to the floor. I didn't think it was possible to gain so much range of motion in 5 minutes...
This is such a help, after years of years of yoga,Pilates various stretching and various activities and strength exercises, I’ve never seen such a comprehensive set of exercises specifically for hip mobility.
65 years young will add these into my schedule.
🙏
WOW!!! Major low back pain for a year was gone after your 5 minute stretch! I'm actually feeling weird as I don't feel any discomfort. Why didn't the chiropractor or massage therapist share this with me...?!?! Thank you so much, you've saved my day to day life. I am truly grateful
If only more people could speak with such clarity. Thanks for your videos Mark
Just retired.....now I have the time and no excuses to get fit and healty....I like the way you teach no nonsense not trying to be an entertainer.....I consider you my trainer......Thanx Mr. Wildman.....Merry Christmas and a Great New Year from small town Tennessee!
Thank you for doing the work. If everybody in the world is healthier, the world will by default be a better place.
awesome yet again. I also suffer back pain after each kettlebell workout, especially that night in bed and the next day - IF I DON'T stretch my hamstrings and glutes properly. It has been a big lesson in reminding myself about how important it is to stretch - esp now in my more "senior" years(53). This mobility drill will become another daily routine - I am way too tight. THANKS AGAIN MARK!
This and a 4 min hamstring stretch
This is the bestest thing I've watched in a while. Respect for speaking the truth, and making it so explanatory that everyone can follow the instructions. This is the best video about hip mobility on the internet! 10/10
Thank you
I have spent years dealing with back pain with moderate success which has limited all of my abilities. I have watched and listened to a few of Mark's presentations. After doing this every morning for a week now I see a big difference in muscle activation and hip mobilization. Also I purchased a 35 lb. kettlebell I have been doing beginner movements with. This has been better than any physical rehab or stretches. I am starting to feel like myself again. I highly recommend this every morning while listening to The Mission Soundtrack. I am grateful!
The Mission soundtrack? Do you mean The Mission as in the movie with DeNiro and Jeremy Irons from the late 80s?
@@monicaricci786 Yes this one... ua-cam.com/video/oag1Dfa1e_E/v-deo.html
@@rudolph1x you are one of probably three other people on planet Earth who has seen that movie besides me. SO GOOD!
@@monicaricci786 make that 4
Can someone explain the purpose of the last exercise. I’m not understanding what we’re trying to stretch. Thanksss
I love how you explain exercises. I use your drills for my workouts. And I share your videos with my Massage Therapy/Myofascial Release clients. Thank you Mark for doing these.
I hurt my lower back a couple of weeks ago. This immediately helped reduce the pain in the first try. It might not work this fast for someone who doesn't have much flexibility bc they cannot do it properly right away. It will improve in time.
I'll keep doing this everyday. Thank you
Wow I feel a huge relief in my left hip after just trying these once.
"If your hip feels like it's trying to rip out of the socket, you're doing it right." Lmao! I definitely, need to incorporate this into my day. My hips and lower back are incredibly weak at this point and I struggle with mobilization. Thanks, for sharing.
Just did this as my hips were super tight and it has given me much relief - 10 minutes very well spent! Thanks :)
This is only my second day doing this and it's made such a HUGE difference, omg.
Thank you. Three spine injuries, lower back at age 12. Neck at age 45 and 47. Burst disc in the middle of the back 2years ago. I've been a mess , trying hard just to stand up past 6pm each day. My hip mobility is really bad but after doing these just once I could stand and walk much better. Fourth day doing these, actually can't quite do 1 whole minute of the last exercise yet but that's my goal. Doing the neck stretches daily and the beginner kettlebell lifts and squats. Serious pain relief. Thank you for sharing.
The goal is to provide the most useful information possible
Oh, my gosh! Found another joint mobilization GEM on your channel! You are honestly amazing! Between the neck routine and this one…you are helping a lot of people out there! Can’t wait to keep sharing with my clients! Do you have a routine for people with chronic thoracic/rib pain & stiffness? Obviously this one hits the thoracic spine a ton itself, but curious if you have a specific targeted video? Or you could make one 😏😉😉
Loved the leaning back from deep squat and coming back up again. Havent seen that variation before.
What’s the goal of this exercise? I tried it several times but don’t know what I’m looking for… is it strength on quads? Thanks
Thanks Mark, I've a long way to go but, you've made it easier for me. Appreciate all your free info.
Congratulations on your solid and ongoing gifts to your followers. Reading their comments is almost as therapeutic as following your advice... My relationship with you feels real and necessary. I'd love to see your out takes. You seem so intense and serious but I hope you are also happy...
If anyone saw my outtakes, this would all be over, I have a lisp, I’m a huge huge nerd, and there’s lots of warm up dancing, and frequent dance breaks when I loose the ability to speak.... which is probably twice a video.
@@MarkWildman "Frequent dance breaks" sounds like awesome life advice for hitting the century mark. 😁 (Not a bad band name, too.)
Somewhat complicated medical history. Knee reconstruction surgery followed by breaking my spine in seven places, followed by surgical repair of L5-S1. I could barely approximate the exercises in the beginning. Ran the five movement routine five times a day for the first two weeks. Massive improvement and reduction in need for pain medication. Mark, thanks for what you do. De Oppresso Liber.
These exercises are golden. So glad I found this. I do many variants on the theme of these, but have never included the spine movements at the same time. Just what my back needed today. Also just discovered an ongoing hip issue I have is clearly due to tightness in my left hip thanks to doing these movements.
did it for ~3 weeks now (nearly) every day and to be honest it's the most life changing video you have made! I cannot thank you enough for what this Information did good for me! Thanks Thanks and once more Thanks! Pleas never delete this video!
You tell us what you were going to tell us, then you tell us, then you tell us what you told us. That's the way to do it. Thanks!
Exactly. And the summary at the end of all the steps is excellent.
'If you hip seems like it's going to rip out of it's socket'?😳
That’s how you write an essay
The basic 3 point sermon!
I hear every word your saying ,I just can't understand the sentences
Good information, thanks for sharing this video!
This is something I have not seen before..it will hopefully assist with hip pain and tightness in the hip... thanks for the demonstration x
After mostly sitting on my arse for the last year due to Covid, I struggle to get into the starting position. But feel so much better after a set of these.
Thanks for all your videos, they're making me a better fitter person.
I like the way you describe what is happening in the body and specify placement in your videos. Just getting started and I'm looking for flexibility and some strength improvement. I'm an old woman and just want to stay loose and agile. Thanks!
this is super good. seriously. so many other exercises ive done are too isolated, don't familiarize you with your natural range of motions or what the GOAL is.
Thank you so very much. I watched a video 3 weeks ago for shoulder mobility . You said it would change lives. It has. Do them every day sometimes twice a day. So I will certainly do these too. You really spot on.EVERYONE should know this stuff
This is SO INCREDIBLE! I have never, ever come across this stretch with the hips & its mobility. Been suffering with real lower pain, sciatica like and this series of progression has allowed my lower Ls to "pop" and really free up my hips & ease the tension in that area. Major relief & I will keep progressing. Thank you Mark for this wonderful UA-cam & help. Wow. Just Wow.
Thank you so much for this video! I need all the help I can get when it comes to lower back problems. Mark, I discovered your content back in March when I was quarantined at home for 2 weeks. You are the best thing to come out of my Covid experience. Since then, I have fallen back in love with my kettlebells and discovered the fun of heavy clubs. I’m so grateful for discovering you videos.
Thanks for watching
i wish i had discovered your channel years ago! can’t even tell you how many of your videos i’ve watched in the two weeks since i did. not new to exercise but completely new to what/how you teach. have only tried a few things so far but have had some positive results already. i had one hip replacement a few years ago am still pretty fit/active and would like to stay so,better even. thank you for all your great support/advice/teaching! my question is, in your opinion would it be safe to do these drills given the hip replacement are there modified versions?
Standard part of my hip mobility training for almost a year now. Worth every drop of sweat. Martial artists, try this! It's a blessing for your kicks. Thanks, Mark.
I pussied out on this video a few times but finally followed along a few times now.
It really does ease back pain. And the routine does get easier every time.
I'll be drilling this routine into my DNA and doing it daily.
Thank you for sharing the knowledge
Difference between strechtes and these drills are, the stretches will only help you with short term relief, but these drills go a long way, thanks for your help, i feel much better in my hip and lower back, it has been tight and i tried strechtes but they didn't help me much.
Fantastic set of exercises. Thank you so much. By-the-way, the ‘instep’ you refer to is actually the arch of the foot. The instep is the dorsum or ‘top’ of the foot. Im a pedantic retired anatomy lecturer...my apologies!
awesome this video came about right as I'm dealing with some lower back pain. have been doing a lot of different stretches to alleviate it but never saw these ones anywhere. will defo be adding these to my routine.
Your neck stretches helped me so I gotta try these.
Ditto
Tight hips are my biggest challenge. This is gold. Thanks Mark
Brilliant! Almost everyone I know has impaired hip function due to the amount of sitting we do in modern times. I'd be keen to see your insights on the counterpart exercises related to shoulders impacting the back.
Indian clubs and also steel heavy clubs will fix your shoulder mobility and stability
Wow! I feel that in my hips !!!! Thx! I'm 61& have unbalanced hips. Along with weak & painful lower back while standing.... Just finished a 2 month physical therapy session..... Gonna try this for a while!
Wow, I can definitely see the difference in my painful side to my more plexiglass side. This is awesome❤️❤️
I didn’t realize how tight my left hip is. Wow! Will need to add this in to my warmups
Hey, these vids are great, so approachable and yet powerful!
You have a real talent for teaching Mark. This is just want I needed. Do you know anything about proximal tib-fib dislocation like what causes it and how to prevent it from happening again? Will these hip mobility exercises help or hurt this condition?
I watched other videos which deals with hip mobility, but most of the exercises you demonstrated were new to me. Thank you for great video 😊
Great video, thanks for sharing. Tried the exercises after a spin, legs felt great, back is more relaxed. definitely tight. Going to have to work on my shoulder to knee distance. Keep them coming! thanks again
This is a game changer. I notice a difference. Wow, much respect.
I can already tell this is going to do wonders for the tightness in my left hip! It's so bad, I actually walk unevenly. The threading exercise feels great all the way up in to the thoracic spine! Great exercises, thank you so much for the video!
I am so glad I found your channel - pure gold.
Okay JUST SUBSCRIBED. Simple. Back to basics moves to take care of the body. THANK YOU, MARK. You have shown what I JUST KNEW was there somewhere and don't have to totally rely on chiropractors and other professionals alone to take care of myself. ❤️ God Bless you and your mission to help others- I know this just blessed me.
Awesome! The part about "if it feels like you're about to rip your hip out of the socket, you're doing it right" was very helpful. Any tips if the inside of your knee hurts before your hip?
spike physio ball your.... grisilis (sp?) the muscle that runs from your groin to your knee. 2 to 6 min each leg for a few weeks.
@@MarkWildman thanks! I googled it (gracilis) and sure enough, I have a leathery strap there with lots of granular adhesions.
Great sequence; after a couple of days I came up with the idea of placing my hand under the butt off the ground and then trying to sit on it; this gives feed back on how far I have to improve to get both cheeks firmly on the ground and a focus on what to do to achieve it
This is great. For the first time in my life I've developed some pretty frequent lower back pain which I attribute to being a lazy bum the past few pandemic months. This is great. It looks like it would be so refreshing.
Great stuff! I love you neck mobility video too. Can you do a video for básico shoulder mobility?
Thank you so much Mark ! 63 years old, pretty good shape, but I do get occasional hip and pelvis issues. I just know these exercises are going to help .
Thank you Mark! You read my mind, was yesterday just looking up shinbox due to your warm up routine and wanted to incorporate more of it.
Wow. This was awesome. I definitely been feeling more sluggish from too much sitting recently and this hit the spot! Thank you sir.
Omg! Feel like an old lady, uh! The rock bottom got me.
Lol! I was wondering what a shin box was the other day. Still smiling! Thanks Mark!
Man this really is an awesome channel glad I made my way back. Thank you.
This is a fantastic video!!!
I'm so fortunate to have found it!
Did the moves and lordy lordy I feel 40💃
(but am really 64)
However, just today I came to the conclusion that...I must be aging prematurely because I really feel, especially in the hip area closer to 80...😭 Then stumbled across this vid, did the exercises and feel like I could dance again.
Amazing how just one short session helps. Thank you for sharing your knowledge,
You're my body's huckleberry!
Blessings abound~
You have no idea how badly I needed this. Thanks!
This absolutely helps with back pain. Another knock out the park Mark.
Wow! I just discovered you! These are great. My hips are a major problem thanks to years of horseback riding. Thanks so much!!
I just did this and it provided a great deal of relief
Hello Mr. Mark. Your videos are clear and very valuable. Thank You for helping US!!
I have had tight hips my whole life. I have tried everything. I strained my hip months ago and it still hurts. I just found this video and tried the exercises. I will come back and leave a follow up comment in a month...
This combo is really genius, because it puts you into stretching the opposite side piriformis at the same time! I will definitely have to work on loosening TFL/IT band in addition. TFL wants to cramp when I do the box position.
Thank you Mark, just subscribed. Very well done. I had my left hip replaced a year and a half ago, know I need to loosen up in the hip area but afraid to push it to far and pop hip out of socket, what do you think?
Fabulous tutorial Mark. Many thanks.
Just came across this platform. I did the neck and hip stretch. It was very good and I even broke out in a bit of a sweat.. I do workout but have back issues and nocturnal leg cramps.. maybe these exercises will help.. can only pray it will..🙏🙏🥵
Thank you for doing this, Mark! I'm sure many people will appreciate it as much as I do. Stay negative & stay safe :)
Did it this morning!!! A great way to start my workout 💪
Wow- amazing! I need work but feel better already! Have had back and neck surgery, so cannot do the last one, but doing modified version by squatting while holding onto the sink...... Thanks!
Brilliant !!! Thank you. Will definitely give this a go. I do the full squats now followed by a back stretch on tummy. Has helped tremendously.
Thank you so much. I can see I'm VERY tight and not as fast as you are. Will keep at it since my back feels better already! THANK YOU SO MUCH, again!
Great explaination of what we should do and feel . I love that .
insane how uneven the experience is. there's work to be done. many thank yous.
Great drill and good explanation as usual! Thank you Mark!!!
You are great at this. So glad to have found your channel!!!