6 Movements EVERYONE Should Master for Pain-Free Hips
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- Опубліковано 16 тра 2024
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If your hips are stiff or sore, this routine will only take you about 5 minutes a day to reactivate the muscles and get them healthy.
If you spend long hours at a desk, your glutes are napping. They won't have the strength to help you out when you need to squat, run, or other explosive leg power.
Exercise one will help you maintain good body alignment without thinking about it. The main cue is to keep this good alignment in mind while you're doing it. Keep everything above the hips relaxed during the muscle contraction. You can also do this sitting, which is a great hack to keep your glutes active while at your desk.
The second exercise will help you with low back pain as well. It's one that's important to keep your psoas active, which tends to shut off if you spend long hours at a desk.
For exercise three, stay tall and remember to keep in good alignment. The muscles you'll work here are essential for good stability, plus they'll help keep the head of your femur where it should be in the hip socket.
Exercise four in the routine starts off the active range of motion component to work the stiffness out of your hips. Remember to keep even pressure with your hips on the ground the whole time. It can be a little bit of an endurance challenge at first, but keep at it!
The fifth exercise in this routine is a functional movement pattern that will help train your balance and prevent groin pulls. Remember you want to pull, and not just push off.
The sixth exercise helps you with your squats and deadlifts. Even if you aren't weightlifting, these are movements that you'll need to keep healthy throughout your life.
If this video helped you, tap those like, subscribe, and notify buttons. You'll get exercises to fix everything from injuries to aches that most people chalk up to old age, and you'll improve your ability to keep moving freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
00:50 - Why do hips get sore?
03:40 - Exercise 1 - Standing Glute Contraction (+ ReBUTT)
07:42 - Exercise 2 - Slumpy Psoas
10:44 - Exercise 3 - Standing Hip Rotation
14:10 - Exercise 4 - Supine Hip PNF
17:30 - Exercise 5 - Adductor ISO Lunge
20:00 - Exercise 6 - Reverse Lunge
22:40 - Routine summary
23:25 - Next steps
RESOURCES AND LINKS MENTIONED
How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening: • How to Wake Up Your DE...
Your Poor HIp Internal Rotation is WRECKING Your Knees: • Your Poor Hip Internal...
4 Exercises to Fix Internal Snapping Hip Syndrome (Psoas strengthening): • 4 Exercises to Fix Int...
Hip Pain Solution: www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Спорт
![4 Exercises to Fix Your Hip Shift [Stabilize Your Hips!]](http://i.ytimg.com/vi/jZSuEaabaZA/mqdefault.jpg)
Video highlights:
00:50 - Why do hips get sore?
03:40 - Exercise 1 - Standing Glute Contraction (+ ReBUTT)
07:42 - Exercise 2 - Slumpy Psoas
10:44 - Exercise 3 - Standing Hip Rotation
14:10 - Exercise 4 - Supine Hip PNF
17:30 - Exercise 5 - Adductor ISO Lunge
20:00 - Exercise 6 - Reverse Lunge
22:40 - Routine summary
Hi. I'm a lifetime paid member. I have a knee meniscus tear, bakers cyst, torn hamstring and vastus medialis. I went to Ortho and PT. They say exercise using bike and straight leg. Can I do this program or use any of the programs I bought?
What is active foot arch?
Coach E, I have watched a lot of your videos, followed along many ROM coach videos and HPS videos. I found the explanation on cues in this video to be so much more detailed and clear - excellent work. You are improving on your coaching more and more.
Thanks heaps 😊
Wow!
That is a massive compliment from someone who has been following Eric for a long time.
You people are why we do this :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks also to you Coach J for always answering our questions promptly with helpful tips 😊🙏🏼
This is by far the best video for regaining my movements on adductors, abductors, muscles from sports injury. I injured the abductors three months ago from playing squash, I studied almost every video available on UA-cam but none gave me the results I need. Thank you for your most helpful instructions.
Thanks for that and for trying it out.
Camille Serme watch out ;)
- Coach Joshua, Team PM
Great series❤Thk you
You are welcome!
Wow amazing information and coaching!! Thank you so very much!
Glad you enjoyed it :)
Fantastic video - thank you!!
You are welcome!
Really,wonderful stretches for better mobility, thnx for the video
My pleasure!
Keep us posted on your progress :)
Thank you . Very helpful.
Glad it was helpful!
Thank you!
Anytime!
Excellent video. Clear explanations and convenient exercises. Thanks.
You're very welcome!
1900 excellent directions much appreciated!!
Very welcome!
Just following the video along I can feel how beneficial these exercises are at strengthening the hips in good alignment. I have been using Eric's shoulder rehabilitation programme following Total Shoulder Replacement - it's been brilliant. I'm 71, ex-dancer/pilates teacher with two knee replacements as well as the shoulder, so know whereof I speak! Coach E's the best!
Thanks so much for trying it out and commenting.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
thank you! just doing these exercises now and I feel the difference. I will continue to do them
You're so welcome!
We really appreciate you trying it out and letting us know that.
We are here if you need any more advice :)
- Coach Joshua, Team PM
This series is a game changer for me! What a great cross trainng tool. It identified the hip muscles I have been undertraining and stretches and strengthens them throughout the full range of motion. Thanks for this well thought out exercise routine.
Happy to help!
We are so happy that you watched the video, tried out the exericses, and reported back.
Let us know if you have any questions :)
- Coach Joshua, Team PM
This video is very interesting and very useful to set up a wellness routine for my hips, especially interspersed with general toning sessions. 🙏
Glad that you think so :)
Outstanding! The referral to the hip exercises for knee pain very helpful! I had hip replacement 2 years ago and am having knee pain, will definitely use all the exercises from both UA-cams.
Looks like will be having hip replacement for other hip eventually, so need to be combat-ready with all these exercises, as I REFUSE to stop running! Well, actually at this point "gentle slogging," but the "gentle slogging" has far more benefits than simply walking. Walking isn't enough for lifelong runners!
Once again, you folks at Precision are awesome, and provide a very unique and original service (with a sense of humor and humanity to boot!).
Hi!
Thanks for stopping by and commenting.
These exercises are good but the Hip Pain Solution program is better:
It is a very comprehensive plan that will help you to address multiple root causes of your issue:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Sir your workout video too much power full thank you sir
Wow...I don't think Eric has been accused of being too powerful before ;)
This is amazing 😮I’ve only done one session just a few days ago and onto my next session with these exercises. Thank you so much as this has made a significant difference. I’ve combined this with your ITB exercises and your Psoas exercises. I am delighted that it has had such an impact even after the first session . Thank you 🙏🏽
Great job!
Thanks so much for watching, trying it out, and for letting us know.
We really appreciate the support and are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Fantastic information! I was wondering if you might have ideas or tips for someone with Legg-Calve-Perthes that is trying to maintain and if possible regain some lost mobility?
Thanks for watching :)
Degenerative conditions like that are tricky becuase you have to get as much movement as you can no matter how small.
We recommend those people attempt everything and stay in complete control while respecting their capabilities.
Let us know if you need more advice :)
- Coach Joshua, Team PM
The coach has been pumping iron 💪
He's a beast :)
Good Morning. I am an exercise physiologist (and have a desk job). Thanks for this video! I like the mindfulness and the body awareness suggestions. I also engage with somatic sensory integration to some degree. Sitting is definitely not your friend! Stay well.
Wonderful!
Thanks for following along and for your thoughts. We love hearing from people like you.
Feel free to comment more :)
- Coach Joshua, Team PM
Great exercises. 👍🏼 I got this snapping popping thing with no pain. During the Standing hip rotation, would the deep butt muscles start to kick in or would I need to engage them?
Engage!
@@PrecisionMovementCoach 👍🏼😄
will this help me in muay thai kick better and higher? or do you recommend a video for that?
This video is good.
Check this one out too:
ua-cam.com/video/3xrKqveRIaw/v-deo.htmlsi=qY0kRBq2NKszNpU2
- Coach Joshua, Team PM
it is good for hip bursitis ? thanks
They are okay but these are better:
ua-cam.com/video/9y5YSB9zoMg/v-deo.htmlsi=u8UpGX15I5hFURzl
Check them out and let us know how it goes :)
- Coach Joshua, Team PM
i have a total hip replacement 12 week ago. can I do these exercises or as far as i can manage? many thanks
Hi!
Thanks for the comment.
These are safe for you to attempt. Make sure to move very slowly and with full control. Don't push into the end ranges.
Let us know how it goes :)
- Coach Joshua, Team PM
Hi both my hips are dislocated and i have pain stiffness around hips which is very painful
Can u help me to strengthen muscles around my hips n legs
Wow. We are here to help.
When did they dislocate?
Talk to you soon :)
- Coach Joshua, Team PM
I've been diagnosed with trochanteric bursitis. Are there any movements in your video you would recommend against?
Hi!
Attempt everything and stop anything that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is.
Also, check out the first video here:
www.youtube.com/@PrecisionMovementCoach/search?query=bursitis
- Coach Joshua, Team PM
Hey E, what would you recommend for those folks who suffer from non-connection to the glutes, aka gluteal amnesia?
I would recommend just practicing activating your glutes whenever you can. Waiting in the grocery line. Brushing your teeth. Touch your glutes with your hands (maybe not in public) to get the biofeedback activated and help you feel when you contract. Also doing a full leg activation, standing on tip toes, slight external rotation and activate all the muscles in the legs including the glutes. Just keep practicing
@@Vesperon outstanding! Appreciate the feed back. Your response’s are the reason I’ve been utilizing your knowledge since the cheat sheets days. May you continue to prosper.🫡
So with the slumpy psoas technique, is the psoas starting in a shortened position (slumpy) and then challenged to lengthen while contracting?
You got it :)
For the supine hip PNF , i would be concerned for hip impingement during the internal/addiction movement. I know I have a labral tear in one hip and that movement would make it click
Modify the exercise to suit your capabilities :)
should i do that contraction when my hip arthritis is very painful while doing it? Later feel loose dough..
Yes you aren’t doing any damage
Arthritis pain is tricky because it's always there. However, it's safe to attempt everything and try to make modifications so that they don't cause more pain. Modifications include going slower and making your movements smaller.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I can’t feel my glutes are contracting in the standing glute contraction. I feel my quads and hip flexors
Tap your butt while doing the exercises. If it's firm, then your glutes are on :)
- Coach Joshua, Team PM
19:48 so true. Thank you, it’s all about the coaching. Just wanted to show appreciation, for all the free info that you share.
Best of luck, you are growing steadily Coach. So happy for you, been following for few years. Keep going King!! 🫡 oh btw you looked very cut and chiselled. 💪👊
You are so welcome!
Thanks for your comment. We really appreciate it.
Let us know if you ever need more advice or assistance.
Eric says thanks ;)
- Coach Joshua, Team PM
Wow very gracious offer to help, didn’t expect that, thank you so much, will definitely reach out when I need some assistance.
Stay blessed!