So it’s been 12 days and I can honestly say this has helped me in so many ways. The morning tightness in my lower back has reduced dramatically. The exercise I find the most helpful is the knee against the wall and go until the muscle fails. (Yea I like pain lol) but yes if you’re having issues with this area give it a go, go hard. All the best
OH, I totally missed that these exercises can be good for pain in the lower back as well. (Don't really know why I watched it in the first place, since - thank God - I do not suffer from knee-pain...but perhaps it's because a, or actually two friends of mine do..?). Anyway - I do suffer from lower back pain though...and I've recently 'discovered' that I 'suffer' from weak "outer-hip" muscle(s?) (and, on the other side - perhaps too strong "inner hip" muscles...Which I figure can't be good, at least if you can 'judge' from how it usually is with other 'muscle-pairs' - such as your core-muscles in particular, for ex.). Anyway, I've tried and also have strengthened my core-muscles (abs and lower back) - but still, can't seem to totally get rid of the occasional lower back pains. So - I'll try the exercise "knee against the wall": too hopefully and once and for all get rid of my occasional lower back pain. So, thank you for the tip @martingray - and thank you very much for the video "Precision Movement" (I have a feeling that it will work, especially since strengthening my 'core-muscles' haven't really helped, and also since I now know that my outer-hip-muscles are weak - at least comparably to the other muscles. Thanks again, and greetings from Sweden!
My right knee has been clicking every time I go up the steps for several months. The other day I was doing a hike and took a spill and that right knee and hip made a strong internal rotation. I was fine shook it off kept going on the hike. When I got home and I went up the stairs, I noticed the clicking was gone. After extensive googling, I found this UA-cam video and the 9090 lift off Simulated my fall. Now whenever that clicking kicks in again, I jump right into the 9090 lift off and instantly it stops clicking. I am so grateful for this information.
@karenagopian9215 I'm happy for you as you're able to address your knee clicking issues. I've knee clicking too but after 7 attempts with the 9090 lift, the clicking remains...😢
That first exercise helped my HIP PAIN tremendously. I do it daily now and stopped doing the “soft tissue work” recommended by my PT and my hips are pretty much fixed, I’m squatting again and feeling stronger and more stable in split squats and lunges. 🙏
Nice work! We really appreciate you taking the time to try the exercises and to let us know abou it. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Just tried 1 set in my weak side and man does it work it like no other experience I’ve tried doing. I’ll give you another update in a week or 2. Thank you again so much 😊
Words cannot explain how invaluable your videos are to me. You are teaching me that yes the pain is manageable, yes we can exercise control over and manage the pain. Thank you so much, from the bottom of my heart, thank you.
Yo! I dont know how the algorithm knew that i needed this video, but this just changed my life! I always had trouble with my knees but my biggest problem was the pain i had while i was sitting. At work i was constantly moving aorund in my chair because i couldnt handle the uncomfortable feeling. I was never able to pin down the problem until just now...After the second excercise i had an ecstasy like feeling in my legs, hip and lower back. I feel like a ton of weight got lifted of my shoulders! Thank you so much! I will keep doing the excercises and keep you posted.
When I was a preteen, I went to physical therapy because I have knee valgus. My knees almost completely straightened out after going there for a while! It was incredible but I didn’t keep up with my exercises because I was a kid and didn’t realize the importance. So as an adult my knees are wacked out again and they hurt sometimes and my hips hurt sometimes and I know I need to actually do something about it so this video is extremely helpful! I want to have my full range of motion in my hips. I’m 23. I shouldn’t have to live like this
You definitely do not need to live like this. You did it before and you can do it again. This program can help: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM
I love how you explain what muscles you're using and where you should be feeling it. I have hip and shoulder/upper back imbalances and in my experience just being told, do this exercise isn't always good enough because when compensating you might be still using the wrong muscles for the job. Always important to know what your doing and why and I feel you do an excellent job of explaining these. Thank you for what you do, it is greatly appreciated.
Thanks again for your wonderful comments. It's people like you who drive our efforts. I assure you that we will keep doing what we are doing :) - Coach Joshua, Team PM
You did a great job of explaining how I've felt doing exercises in the past. Without a coach I feel like im still using the wrong muscles to force the movement rather than use the weak muscles I'm meant to be using.
Thanks Eric for clear and concise treatment for hip rotation. I recently experienced pain in my right knee and hip during running. Doing these exercises I noticed there is a lot of tightness in my left hip rotation. Looking forward to pain free runs again. Thanks heaps
It is our pleasure to help you out. Also, check these out: ua-cam.com/video/W2Iiyrav00I/v-deo.html There is a ton of awesome running-specific content in the ROM Coach app. Mobility, preparation, and recovery routines included. Get it here: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
You just helped me detect the reason for my knee pain of the last three years! After surgery and countless physical therapists thank you so much man I’m about to get to work
Anytime I suspect something for a chronic injury through my own movement research, I discover that you’ve already made a video that goes into depth on why that is and how to fix it. You are always ahead of the curve in your PT content - appreciate everything. Wish you had an office in NYC!
Excellent exercises. I don’t currently have knee issues but I’ve known of a definite asymmetry between left and right when it comes to internal/external rotation and I am so happy to have these ingenious, mindful movements with which to work. Thank you. Generous of you to offer them here.
This is great. As an athlete I can say that these exercises are golden for us and anybody experiencing lack of mobility or knee/ankle/hip pain. Most of these are even taught by strength coaches for profesional teams. You don’t need to reinvent the wheel (sketchy TikTok/UA-cam exercises) thank you for this video.
4:40 first exercise: hip axial rotation (2-4 sets 5-10 sec hold each of three knee in wall positions) 7:07 second exercise: 90 90 lift off (2 sets 3-6 reps 10-15 sec hold) 10:01 third exercise: cable hip internal rotation (need band) (2-3 sets -6 reps 5 sec hold)
Thanks for the summary! We appreciate you stopping by but while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Knee Pain Solution program at: www.precisionmovement.coach/knee-pain-solution/ Let us know if you have any more questions :) - Coach Joshua, Team PM
@@wujeson3921 Thanks for writing to us! We are here to help. Knee cap pain sucks and this video can help: ua-cam.com/video/bNlNqFgisXQ/v-deo.html - Coach Joshua, Team PM
Great explanation of the excelent excersices! I came here because my knee hurts. It is because of many compensations I had to make to be able to walk again. I have large neurological deficit caused by brain operation many years ago. Balance is a big problems for me and I am not able to stand on one leg since the operation. I have always felt that was not just because of the balance since it was very hard to make my leg go up. I learned recently how hip rotations and core are important for one leg standing and learned few excersises for hips but did not know where and how to feel those hip muscules responsible for rotations since they were so stiffed and not active. Doing your first excersice few times today today I noticed that my hips are so much different. It looks to me for the first time that they like have a chance to become flexible. It might even influence my walk. We will see. Thank you for making me understand my issues better!
Hi! Thanks so much for trying it out and for commenting. It's great to read about your initial progress and we know that you can make more. The Hip Pain Solution program can help you to do that: www.precisionmovement.coach/hip-pain-solution-yt You may also be interested in this: neuroflux.io/ - Coach Joshua, Team PM
I have been having the hip, leg, knee problem from sitting too much. I knew the hip/leg joint area was super tight. And I also had inner leg section that gets sore. I think you nailed the cause of my problem. I will try these exercises!
Your thumbnail caught my attention. That’s the exact pain point on my hip when I do 90-90. I did the first exercise and it fired my TLF and hip flexor. Huge difference between my left weak and right strong hip. After one round, it made a huge difference when I did 90-90 again. No more tightness. Thank you!
Same that’s why I clicked! I cannot even get into 9090, not even slightly. Feels like a bone where the thumbnail shows is literally blocking me from internally rotating.
For someone with fibromyalgia these exercises are great. With so many stiff muscles causing snaps and pain and cramps it is really hard to figure out what muscle/s are the ones causing discomfort. Your videos are clear and easy to follow.
100% spot on and love the scientific data. I was having some issue on my left knee and noticed it lacked the same internal rotation as my right leg. Another symptom was my right leg's adductor/groin started to feel pain after playing soccer. After doing some mobility (what you called 90degree liftoff) both problems seem to resolve. It's interesting how just getting the joint to move into full range can fix downstream and opposite side issues.
Great video thanks! I need this for my knee as a goalie. It's a problem for me that's getting worsen I'm 37 and I really appreciate videos like these where he has an actual education.
I work as a cop and have had significant knee and back pain from sitting in a squad all day with a gun belt on. I have been looking for stretches/exercises that can help and these have finally provided relief. Thank you!!
You may not have intended this, but VERY helpful for us equestrians trying to keep our toes pointed forward in the saddle (forward toes come from properly rotated hips). Thanks!
I have had back, hip and now knee pain for a couple of years. I have had physical therapy and nothing worked until I did the first exercise. Almost immediate relief. I can’t thank you enough.
Yay! It's so great to read that. Thanks for taking the time to try it out and let us know. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Having problems in the right glutes while running, thanks to you found the muscle in pain with the knee in the wall exercise. Thank you! will do this and see your other videos
Holy shit. I did these sets of exercises after my run today and I'm completely blown away by how I feel already, after only doing it ONCE. It felt like a massive clog had been cleared from my hips. Afterwards I couldn't stop rotating and swaying my hips because of how natural and easy it felt. I knew my hips were stiff, but I didn't know they were THIS stiff. I've done yoga on-and-off over the last year, and usually the instructor will direct us to do a move that they "say" is supposed to be good for the hip muscles. But compared to THESE exercises? It did jack all. I'm definitely going to keep this up. I don't have any knee issues with my running currently, but I certainly want to prevent that as much as possible! Thank you so much for this video!
I've been having pain on the medial side of my left knee especially at night when lying down. I also knew that I have poor hip mobility, especially internal rotation. Thank you for making this connection! I just tried the first exercise and immediately my hips were cramping up. I can't even do the 90/90 lift offs on the left side. I love the feeling of figuring out exactly what is wrong, thank you for this video and very easy to understand explanation and exercises!
I have adhd, massively over think exercise and I am super injury prone. You're isolated explaining is so helpful! Just followed and liked and shared! Thanks !!!
Thank you! So sensible! I'm 67, and I have exactly the effects of many years of not enough use of my hips. Very limited interior range of motion. I know I have weak and tight muscles around my hips. I can't get down into position for some of the exercises, such as the seated 90-90. Attempting to focus on the hip I feel over-use/pain in knees.
You are a God send Co Chief! You're my healer. I've got knee and I think itb tightness and I know partly because my sleeping weak hips since I'm always sitting. I feel it extremely when doing this exercise and with you teaching it I know It will improve and is correct!
Even before I watched this video I knew my hips/pelvis were responsible for my occassional knee soreness. Even walking down the stairs sometimes I feel unbalanced or just out of alignment.. When my knee was preventing me from playing soccer for a few weeks, the physio didn't pinpoint it as a possible area of concern but over time I got to learn that the pelvic area can affect the knee and that is (I am sure )what was happeneing. The thing is for the most part, I never properly addressed it as I never felt pain most of the time, so carried on playing. However, I have recently been doing a lot of hip mobility exercises and the difference it has made playing sport has been very noticeable. This has led me to this video and sorting out my internal hip rotation and I am now going to be doing these too, so I expect to see a change. Thanks.
i have not been dealing with knee pain, instead it was pain at the front of the groin, where you can feel a muscle/ligament/tendon. it was locking up, stiffening, and bothering me so much primarily when moving up from sitting or standing one way for a bit. eventually soreness developed around the gluteus medius area. all i knew was walking and warming up the muscles helped, but only temporarily, and sometimes it still did nothing. went to physical therapy, some relief but it kept coming back. i overworked myself at the evaluation and suddenly had the beginnings of what i think was nerve pain down the back of my leg. i knew i was still very very weak in my internal rotation range, so i ended up watching this video. THANK YOU LORD. it fired something no other exercises had. i guess my femur was locked into too much internal rotation and forgot how to work properly. doing a few sessions of aquatic therapy and i've put my heel lift back in, which is also helping. i'd started having pain while using the lift so i didn't think wearing it mattered, but since my leg is shorter after hip pinning surgery i had done well before this, i really need it. thank you again man i'm only 21 i was seriously worried about my ability to work if i was gonna be stuck like that
Whoa...that's crazy. So happy that you found us. Let us know if you have any more questions and keep us posted on your progress :) - Coach Joshua, Team PM
Wow 🤩 I couldn’t walk last night, and after doing these last night and twice throughout today, I went for a walk with my family tonight! Thank you!!!🙌🏻
Great to hear! You are so welcome. We really appreciate you trying it out and commenting. Check this out next: ua-cam.com/users/liveBRHQMM9UZZs?si=3K0p1qKqcVqb1yCk Let us know if you ever need more support :) - Coach Joshua, Team PM
I am experiencing knee pain. Never considered underdeveloped internal hip rotation to be a possible cause for my knee discomfort. I will do your exercises and pray for some comfort. It amazes me that medical doctors are quick to inject cortisone into the knee which is an aggressive approach to helping improve the knee. I am an anatomy geek who believes the body can heal with the right knowledge and physical exercises. Will keep you posted of the results as I do your exercises.
So so underrated. Former tennis player and do a lot of CrossFit now… Both sports love this externally rotated stance. (Wide base and split step in tennis, and drive knees out that is overemphasized in the CF coaching seminars apparently) Ran into a coach/former pt who showed me the 90/90 liftoff and it has literally been life changing.. If anyone doing functional fitness/crossfit reads this, stop obsessing about knees out… our joints need balance, and pushing knees out when they’re already all the way out all the time does not develop hip internal rotation. Knees out was a cue for people who had excessive knee cave during squats.. not for everyone all the time. Even for those valgus people, adjusting pressure distribution across the foot tripod along with getting stronger with hip internal rotation will probably fix the knee cave better and more directly. In a way it’s counterintuitive but I lived this over the last 6 years or so, and I move better than now than I have since I was in college. Had terribly weak hip internal rotation and ankles liked to pronate/collapse under heavy loads. Could only squat low with extreme external hip rotation and overpronated foot/ankle. Working on foot/ankle stability under static load and with plyos fixed that. And combining that with strengthening hip internal rotation has really improved my athleticism and overall confidence in the lower body joints. I’m 38, 5’9 and can touch the rim of a basketball hoop for the first time since high school even though my squat max hasn’t really changed in the last 6 years.. For tennis players, I noticed stronger internal rotation in the right hip has significantly improved the level of my two hand backhand.. makes sense though. Prolly not gonna get fully fixed in a few weeks though. Literally been a years long process for me.
Wow...well said! Thanks so much for taking the time to let us know that. We really appreciate it. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Illuminating was the right word to describe this video. I have had a very stiff upper back and hips for years. The keypoint in this video was the idea of trying to suck the thigh into the hip when trying to rotate/stretch. When i did this it started improving my hip flexibility immediately to the point i can also feel a lot of good popping releasing some tightness in my upper back and neck area. Very very effective exercises in this video!
Love your channel. As an r.m.t. with 30 + years of practical experience, this is good review as well as teaches me different approaches. Techniques are explained well. You are an invaluable source. I love that you use a lot of p.n.f. Thankyou!
As an RMT with 30+ years of practical experience, I'd love to one day meet you and talk movement. Experience is so valuable. Grateful I've been able to share something with you. Let's keep going!
For me the hip axel rotations are a game changer. I find that I am the most limited when in deep hip flexion. Slow internally rotating my femur has actually helped me feel those muscles working for the first time.
Imagine, having driven a forklift for 20 years. My hips are soooo tight. My outer right hip has been painful this winter. These exercises really hit the tightness. Thanks!
Very iluminating video. Im a school custodian and mop floors with a very heavy mop when wet. My hip and knees have been giving me a problem. I'm going to focus on your movement to aliviate the pain.
Battled bad osgood schlatters for a year age 19 and finally got better. I was diagnosed with bursitis in my same left knee just months later. After doing these excercizes I noticed my left hip is much tighter than my right. As a college athlete I hope these provide me some pain relief
The cable hip internal rotation exercise looks pretty much like a tennis/pickleball swing. Just tried it and realized my left hip internal rotation feels much weaker than my right, which likely explains why I have left knee issues after playing pickleball, despite many knee exercises I do to strengthen it. I can't help but think this will help me avoid knee issues as well as improve my drive in pickleball. Thank you!
Turns out Ive been focusing so much on my external rotation that I never realized that most of my pain was due to poor INTERNAL hip mobility. Thank you for a great video.
Fantastic instruction and demonstration of the third exercise in the video. Facilitating movement by pivoting off the heal and rotating the leg as warm up before performing the exercise primes the body for the movement pattern well.
Wow! That 90/90 was crazy.. couldn't lift my leg up..had to lean back.. Mu body remind me that i have a lot of work to do.. thank you eric for the valuable video.
I recently found out I have hip dysplasia and have been in PT for years due to knee pain. Since my diagnosis I’ve been focusing on hip mobility and this video is super helpful! One thing is with the 90 90 lifts, on my left side I can’t lift up my foot or rotate that hip at all! I’m going to keep working on it and hope it’s a mind muscle connection I need to work on.
Thank you for this wonderful message. And for all viewers "Wish you all my Dear Brothers and Sisters A Happy , Healthy, Successful, and a Infinitely Prosperous Life. May our future generations to come sing your story for illuminating this world with your love and light".
this is great, my feet wants to rotate externaly the deeper I go in a squat and im pretty sure its limited internal rotation, its probably also due to how my hipsockets are placed
Thank you sir, I hurt my knees during squats and it didn't go away due to cold weather, I tried your exercise and they were gone, it was painful for a whole week and poof, gone, thank you
Wonderful. I was sore in the areas mentioned by you the next day but I hope that this can alleviate the sliding issue of my kneecap, which takes me from full functionality to ten per cent.
ive had "weird", non-typical knee pain in the back of the knee for over 5 years. about 2 years ago I deduced my internal hip rotation is lacking. Ofc i also did excercises to strengthen that area. but dear lord the way my whole body trembled doing the first 2 excercises on the left side (knee pain side) made it clear how much of a weakness i actually have there thanks for this video. with these excersices and the hints i can really feel the glute medius working
Can’t wait to try the 90/90 lifts and the hip internal rotation. Been having pain and tightness on right hip only. Been trying psoas stretch but still have tightness and pain.
I can tell this is what I need to work on. I wrecked my right hamstring months ago and I'm actually having to learn how to walk normally again. The right leg exercise immediately strained my hamstring and the left leg exercise made my left hip all wonky. :) It will be a slow start for me but it is a very simple exercise to remember. Thank you!
Nice! I will try this out, my outer hip is very stiff because I grown a lot. And because of that every time I play football(soccer) my groin starts to hurt and I have to get out from training… I have this problem since 2023 September and I trying to get fixed. So hopefully this helps!🙏
Looking forward to these 3 exercises. Last evening went on a 5k fast paced walk and noticed by the end of walk a pull along right outer thigh to back of calf. All kinds of possibilities came to mind. Hope you can help.
First 3 min was excellent explained. I've had hip problem since was kid (hip needle injection damaged muscle there, hip is like locked from backside). Let me try your exercise. Thank you so much!
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
So it’s been 12 days and I can honestly say this has helped me in so many ways. The morning tightness in my lower back has reduced dramatically. The exercise I find the most helpful is the knee against the wall and go until the muscle fails. (Yea I like pain lol) but yes if you’re having issues with this area give it a go, go hard. All the best
Nice work!
Happy it worked for you
@@hikki6478 Us too :)
Did you do the exercises every day? And was it all of them or just the wall exercises?
OH, I totally missed that these exercises can be good for pain in the lower back as well. (Don't really know why I watched it in the first place, since - thank God - I do not suffer from knee-pain...but perhaps it's because a, or actually two friends of mine do..?).
Anyway - I do suffer from lower back pain though...and I've recently 'discovered' that I 'suffer' from weak "outer-hip" muscle(s?) (and, on the other side - perhaps too strong "inner hip" muscles...Which I figure can't be good, at least if you can 'judge' from how it usually is with other 'muscle-pairs' - such as your core-muscles in particular, for ex.).
Anyway, I've tried and also have strengthened my core-muscles (abs and lower back) - but still, can't seem to totally get rid of the occasional lower back pains.
So - I'll try the exercise "knee against the wall": too hopefully and once and for all get rid of my occasional lower back pain.
So, thank you for the tip @martingray - and thank you very much for the video "Precision Movement" (I have a feeling that it will work, especially since strengthening my 'core-muscles' haven't really helped, and also since I now know that my outer-hip-muscles are weak - at least comparably to the other muscles.
Thanks again, and greetings from Sweden!
My right knee has been clicking every time I go up the steps for several months. The other day I was doing a hike and took a spill and that right knee and hip made a strong internal rotation. I was fine shook it off kept going on the hike. When I got home and I went up the stairs, I noticed the clicking was gone. After extensive googling, I found this UA-cam video and the 9090 lift off Simulated my fall. Now whenever that clicking kicks in again, I jump right into the 9090 lift off and instantly it stops clicking. I am so grateful for this information.
That is a cool discovery :)
Thanks for trying out our exercises!
- Coach Joshua, Team PM
@karenagopian9215 I'm happy for you as you're able to address your knee clicking issues. I've knee clicking too but after 7 attempts with the 9090 lift, the clicking remains...😢
Don’t feel bad. I should’ve updated my comment. The 9090 lift off does not work anymore for me.
That first exercise helped my HIP PAIN tremendously. I do it daily now and stopped doing the “soft tissue work” recommended by my PT and my hips are pretty much fixed, I’m squatting again and feeling stronger and more stable in split squats and lunges. 🙏
Nice work!
We really appreciate you taking the time to try the exercises and to let us know abou it.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Just tried 1 set in my weak side and man does it work it like no other experience I’ve tried doing. I’ll give you another update in a week or 2. Thank you again so much 😊
You are welcome and thanks for trying it out :)
We're waiting on this 2 week update. 2 more days!
@@The_Bri_Cli thanks for your patience :)
I have knee pain and I will certainly try this excersise.
@@juliejohnson8284 Let us know how it goes ;)
Thank you for addressing this oft neglected piece of a puzzle for those who have had knee surgery and have used external rotation to avoid pain.
You are welcome!
Yes, I second the gratitude @Precision Mont
@@copydiva58 Thanks :)
This is the most sensible PT channel I've found to date, and somehow you have videos on all my particular ailments. Keep it up!
Wow!
Thanks for letting us know that :)
- Coach Joshua, Team PM
Words cannot explain how invaluable your videos are to me. You are teaching me that yes the pain is manageable, yes we can exercise control over and manage the pain. Thank you so much, from the bottom of my heart, thank you.
Yo! I dont know how the algorithm knew that i needed this video, but this just changed my life! I always had trouble with my knees but my biggest problem was the pain i had while i was sitting. At work i was constantly moving aorund in my chair because i couldnt handle the uncomfortable feeling. I was never able to pin down the problem until just now...After the second excercise i had an ecstasy like feeling in my legs, hip and lower back. I feel like a ton of weight got lifted of my shoulders! Thank you so much! I will keep doing the excercises and keep you posted.
Yussssss!
That is so great to read.
For sure keep us posted on your progress :)
- Coach Joshua, Team PM
I will also try this exercise from tomorrow .
When I was a preteen, I went to physical therapy because I have knee valgus. My knees almost completely straightened out after going there for a while! It was incredible but I didn’t keep up with my exercises because I was a kid and didn’t realize the importance. So as an adult my knees are wacked out again and they hurt sometimes and my hips hurt sometimes and I know I need to actually do something about it so this video is extremely helpful! I want to have my full range of motion in my hips. I’m 23. I shouldn’t have to live like this
You definitely do not need to live like this. You did it before and you can do it again.
This program can help:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Update?
I love how you explain what muscles you're using and where you should be feeling it. I have hip and shoulder/upper back imbalances and in my experience just being told, do this exercise isn't always good enough because when compensating you might be still using the wrong muscles for the job. Always important to know what your doing and why and I feel you do an excellent job of explaining these. Thank you for what you do, it is greatly appreciated.
Thanks again for your wonderful comments.
It's people like you who drive our efforts. I assure you that we will keep doing what we are doing :)
- Coach Joshua, Team PM
You did a great job of explaining how I've felt doing exercises in the past. Without a coach I feel like im still using the wrong muscles to force the movement rather than use the weak muscles I'm meant to be using.
Thanks Eric for clear and concise treatment for hip rotation. I recently experienced pain in my right knee and hip during running. Doing these exercises I noticed there is a lot of tightness in my left hip rotation. Looking forward to pain free runs again. Thanks heaps
It is our pleasure to help you out.
Also, check these out:
ua-cam.com/video/W2Iiyrav00I/v-deo.html
There is a ton of awesome running-specific content in the ROM Coach app. Mobility, preparation, and recovery routines included. Get it here:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
You just helped me detect the reason for my knee pain of the last three years! After surgery and countless physical therapists thank you so much man I’m about to get to work
So happy to help!
Anytime I suspect something for a chronic injury through my own movement research, I discover that you’ve already made a video that goes into depth on why that is and how to fix it. You are always ahead of the curve in your PT content - appreciate everything. Wish you had an office in NYC!
Great minds think alike :)
Excellent exercises. I don’t currently have knee issues but I’ve known of a definite asymmetry between left and right when it comes to internal/external rotation and I am so happy to have these ingenious, mindful movements with which to work. Thank you. Generous of you to offer them here.
Happy to help!
Does these helped or some other workouts....as i have the same problem so i wanna know
This is great. As an athlete I can say that these exercises are golden for us and anybody experiencing lack of mobility or knee/ankle/hip pain.
Most of these are even taught by strength coaches for profesional teams. You don’t need to reinvent the wheel (sketchy TikTok/UA-cam exercises) thank you for this video.
Much, much, sooooooo much appreciated.
This is 100% why we do this stuff.
Your comment validates our efforts :)
- Coach Joshua, Team PM
4:40 first exercise: hip axial rotation (2-4 sets 5-10 sec hold each of three knee in wall positions)
7:07 second exercise: 90 90 lift off (2 sets 3-6 reps 10-15 sec hold)
10:01 third exercise: cable hip internal rotation (need band) (2-3 sets -6 reps 5 sec hold)
Thanks for the summary!
We appreciate you stopping by but while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Knee Pain Solution program at:
www.precisionmovement.coach/knee-pain-solution/
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Great exercises, particularly knee against the wall internal to external rotation. Like a tonic for my hips .
Thanks for trying it out :)
WHAT IS SUGGESTED LESSONS FOR BEGINNERS OF 50 YEARS OLD MAN WHO IS PLAYING SOCCER AND SUFFERRING FOR KNEE CAP UNDERNEATH PAIN AFTER ACTQTIVE
@@wujeson3921 Thanks for writing to us! We are here to help. Knee cap pain sucks and this video can help:
ua-cam.com/video/bNlNqFgisXQ/v-deo.html
- Coach Joshua, Team PM
Great explanation of the excelent excersices! I came here because my knee hurts. It is because of many compensations I had to make to be able to walk again. I have large neurological deficit caused by brain operation many years ago. Balance is a big problems for me and I am not able to stand on one leg since the operation. I have always felt that was not just because of the balance since it was very hard to make my leg go up. I learned recently how hip rotations and core are important for one leg standing and learned few excersises for hips but did not know where and how to feel those hip muscules responsible for rotations since they were so stiffed and not active. Doing your first excersice few times today today I noticed that my hips are so much different. It looks to me for the first time that they like have a chance to become flexible. It might even influence my walk. We will see. Thank you for making me understand my issues better!
Hi!
Thanks so much for trying it out and for commenting.
It's great to read about your initial progress and we know that you can make more.
The Hip Pain Solution program can help you to do that:
www.precisionmovement.coach/hip-pain-solution-yt
You may also be interested in this:
neuroflux.io/
- Coach Joshua, Team PM
I have been having the hip, leg, knee problem from sitting too much. I knew the hip/leg joint area was super tight. And I also had inner leg section that gets sore. I think you nailed the cause of my problem. I will try these exercises!
Let us know how it goes :)
Your thumbnail caught my attention. That’s the exact pain point on my hip when I do 90-90. I did the first exercise and it fired my TLF and hip flexor. Huge difference between my left weak and right strong hip. After one round, it made a huge difference when I did 90-90 again. No more tightness. Thank you!
Same that’s why I clicked! I cannot even get into 9090, not even slightly. Feels like a bone where the thumbnail shows is literally blocking me from internally rotating.
Amazing!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
For someone with fibromyalgia these exercises are great. With so many stiff muscles causing snaps and pain and cramps it is really hard to figure out what muscle/s are the ones causing discomfort. Your videos are clear and easy to follow.
Thanks for sharing!
This is EXACTLY WHAT was happening to me! The pain was waking me up at night! These exercises are amazing felt the relief! Thank you so much!
So happy to read that :)
You're so welcome!
100% spot on and love the scientific data. I was having some issue on my left knee and noticed it lacked the same internal rotation as my right leg. Another symptom was my right leg's adductor/groin started to feel pain after playing soccer. After doing some mobility (what you called 90degree liftoff) both problems seem to resolve. It's interesting how just getting the joint to move into full range can fix downstream and opposite side issues.
Thanks for trying it out :)
Man your the best keep teaching us all this we need more people like you. Have a blessed Friday man
Thanks, you too!
Great video thanks! I need this for my knee as a goalie. It's a problem for me that's getting worsen I'm 37 and I really appreciate videos like these where he has an actual education.
Happy to help!
I work as a cop and have had significant knee and back pain from sitting in a squad all day with a gun belt on. I have been looking for stretches/exercises that can help and these have finally provided relief. Thank you!!
Yay!
Thanks so much for stopping by and trying them out.
How are you now?
- Coach Joshua, Team PM
You may not have intended this, but VERY helpful for us equestrians trying to keep our toes pointed forward in the saddle (forward toes come from properly rotated hips). Thanks!
Cool!
Eric, thank you so much for all your fantastic work! Your explanations and exercises are helping me with all my pain issues.
Happy to help!
I have had back, hip and now knee pain for a couple of years. I have had physical therapy and nothing worked until I did the first exercise. Almost immediate relief. I can’t thank you enough.
Yay!
It's so great to read that.
Thanks for taking the time to try it out and let us know.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I’ll try First thing in the morning
Go for it :)
@@ish9211 I replied below
I tried this while watching the video and got immediate back pain relief !!
Having problems in the right glutes while running, thanks to you found the muscle in pain with the knee in the wall exercise. Thank you! will do this and see your other videos
Thanks for trying it out and make sure to let us know how it goes :)
- Coach Joshua, Team PM
Holy shit. I did these sets of exercises after my run today and I'm completely blown away by how I feel already, after only doing it ONCE. It felt like a massive clog had been cleared from my hips. Afterwards I couldn't stop rotating and swaying my hips because of how natural and easy it felt. I knew my hips were stiff, but I didn't know they were THIS stiff.
I've done yoga on-and-off over the last year, and usually the instructor will direct us to do a move that they "say" is supposed to be good for the hip muscles. But compared to THESE exercises? It did jack all.
I'm definitely going to keep this up. I don't have any knee issues with my running currently, but I certainly want to prevent that as much as possible! Thank you so much for this video!
That is so great to read!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
I've been having pain on the medial side of my left knee especially at night when lying down. I also knew that I have poor hip mobility, especially internal rotation. Thank you for making this connection! I just tried the first exercise and immediately my hips were cramping up. I can't even do the 90/90 lift offs on the left side. I love the feeling of figuring out exactly what is wrong, thank you for this video and very easy to understand explanation and exercises!
Thanks for sharing!
It's great that you found us and know have some weak links to work on.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I've had a hip and knee issue for over a year. That 90 / 90 hit the spot! Plenty work to do, I can't get my feet off the ground yet.
Keep at it :)
I have adhd, massively over think exercise and I am super injury prone. You're isolated explaining is so helpful! Just followed and liked and shared!
Thanks !!!
Hi and thanks for sharing that.
We appreciate you stopping by and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thankyou Keenu Reeves brother
:)
Made me laugh!
Thanks for putting this out for free, you are doing a Gods work. God bless you ❤️💪
:)
You’ve helped me immensely, thanks.
Glad to hear it!
I learned more than I've ever known about hip rotation in this one video. Thank you!
Happy to help :)
Well timed content! Gonna try these today at the gym! Thanks Coach E 👍
Thanks for trying it out!
Thank you! So sensible! I'm 67, and I have exactly the effects of many years of not enough use of my hips. Very limited interior range of motion. I know I have weak and tight muscles around my hips. I can't get down into position for some of the exercises, such as the seated 90-90. Attempting to focus on the hip I feel over-use/pain in knees.
Hi!
Thanks for watching.
Try the floor exercises in your bed and let us know how it goes :)
- Coach Johsua, Team PM
You are a God send Co Chief! You're my healer. I've got knee and I think itb tightness and I know partly because my sleeping weak hips since I'm always sitting. I feel it extremely when doing this exercise and with you teaching it I know It will improve and is correct!
Glad to help :)
LOVE it! Not many highly advertised close chain exercises for internal rotation! Thank you🤘
Many thanks for that.
We really appreciate you watching and commenting :)
- Coach Joshua, Team PM
Even before I watched this video I knew my hips/pelvis were responsible for my occassional knee soreness. Even walking down the stairs sometimes I feel unbalanced or just out of alignment.. When my knee was preventing me from playing soccer for a few weeks, the physio didn't pinpoint it as a possible area of concern but over time I got to learn that the pelvic area can affect the knee and that is (I am sure )what was happeneing. The thing is for the most part, I never properly addressed it as I never felt pain most of the time, so carried on playing. However, I have recently been doing a lot of hip mobility exercises and the difference it has made playing sport has been very noticeable. This has led me to this video and sorting out my internal hip rotation and I am now going to be doing these too, so I expect to see a change. Thanks.
You are welcome!
Thanks for watching and commenting.
We really appreciate it :)
- Coach Joshua, Team PM
By watching this video I can finally say this is the one 🥺. I will try all the exercises. Thanks ♥!!!
Thanks for trying it out...we really appreciate it :)
- Coach Joshua, Team PM
Omg thank you soo much... I can already see how loose my hips feel....
Hands down best video on Internet!
Glad that you think so!
Thanks for watching and let us know if you ever need more support :)
- Coach Joshua, Team PM
i have not been dealing with knee pain, instead it was pain at the front of the groin, where you can feel a muscle/ligament/tendon. it was locking up, stiffening, and bothering me so much primarily when moving up from sitting or standing one way for a bit. eventually soreness developed around the gluteus medius area. all i knew was walking and warming up the muscles helped, but only temporarily, and sometimes it still did nothing.
went to physical therapy, some relief but it kept coming back. i overworked myself at the evaluation and suddenly had the beginnings of what i think was nerve pain down the back of my leg. i knew i was still very very weak in my internal rotation range, so i ended up watching this video. THANK YOU LORD. it fired something no other exercises had. i guess my femur was locked into too much internal rotation and forgot how to work properly.
doing a few sessions of aquatic therapy and i've put my heel lift back in, which is also helping. i'd started having pain while using the lift so i didn't think wearing it mattered, but since my leg is shorter after hip pinning surgery i had done well before this, i really need it.
thank you again man i'm only 21 i was seriously worried about my ability to work if i was gonna be stuck like that
Whoa...that's crazy. So happy that you found us.
Let us know if you have any more questions and keep us posted on your progress :)
- Coach Joshua, Team PM
Wow 🤩 I couldn’t walk last night, and after doing these last night and twice throughout today, I went for a walk with my family tonight! Thank you!!!🙌🏻
Amazing!
Thanks from us and your fam :)
- Coach Joshua, Team PM
I have hypermobility and this has helped immensely ! Thank you for sharing.
Great to hear!
You are so welcome. We really appreciate you trying it out and commenting.
Check this out next:
ua-cam.com/users/liveBRHQMM9UZZs?si=3K0p1qKqcVqb1yCk
Let us know if you ever need more support :)
- Coach Joshua, Team PM
I am experiencing knee pain. Never considered underdeveloped internal hip rotation to be a possible cause for my knee discomfort. I will do your exercises and pray for some comfort. It amazes me that medical doctors are quick to inject cortisone into the knee which is an aggressive approach to helping improve the knee. I am an anatomy geek who believes the body can heal with the right knowledge and physical exercises. Will keep you posted of the results as I do your exercises.
Thanks for watching and sharing your thoughts :)
So so underrated. Former tennis player and do a lot of CrossFit now…
Both sports love this externally rotated stance. (Wide base and split step in tennis, and drive knees out that is overemphasized in the CF coaching seminars apparently)
Ran into a coach/former pt who showed me the 90/90 liftoff and it has literally been life changing..
If anyone doing functional fitness/crossfit reads this, stop obsessing about knees out… our joints need balance, and pushing knees out when they’re already all the way out all the time does not develop hip internal rotation.
Knees out was a cue for people who had excessive knee cave during squats.. not for everyone all the time. Even for those valgus people, adjusting pressure distribution across the foot tripod along with getting stronger with hip internal rotation will probably fix the knee cave better and more directly.
In a way it’s counterintuitive but I lived this over the last 6 years or so, and I move better than now than I have since I was in college. Had terribly weak hip internal rotation and ankles liked to pronate/collapse under heavy loads. Could only squat low with extreme external hip rotation and overpronated foot/ankle.
Working on foot/ankle stability under static load and with plyos fixed that. And combining that with strengthening hip internal rotation has really improved my athleticism and overall confidence in the lower body joints. I’m 38, 5’9 and can touch the rim of a basketball hoop for the first time since high school even though my squat max hasn’t really changed in the last 6 years..
For tennis players, I noticed stronger internal rotation in the right hip has significantly improved the level of my two hand backhand.. makes sense though.
Prolly not gonna get fully fixed in a few weeks though. Literally been a years long process for me.
Wow...well said!
Thanks so much for taking the time to let us know that.
We really appreciate it.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Going to start these this weekend! Thanks brother!
You are welcome and how are you now?
- Coach Joshua, Team PM
This is what I need to do. Thank you!
Thanks for trying it out!
Illuminating was the right word to describe this video. I have had a very stiff upper back and hips for years. The keypoint in this video was the idea of trying to suck the thigh into the hip when trying to rotate/stretch. When i did this it started improving my hip flexibility immediately to the point i can also feel a lot of good popping releasing some tightness in my upper back and neck area. Very very effective exercises in this video!
Nice work!
OMG, I’ve been waiting for these exercises to fix my screwed up knees for decades!
Great timing!
Love your channel. As an r.m.t. with 30 + years of practical experience, this is good review as well as teaches me different approaches. Techniques are explained well. You are an invaluable source. I love that you use a lot of p.n.f. Thankyou!
As an RMT with 30+ years of practical experience, I'd love to one day meet you and talk movement. Experience is so valuable.
Grateful I've been able to share something with you. Let's keep going!
For me the hip axel rotations are a game changer. I find that I am the most limited when in deep hip flexion. Slow internally rotating my femur has actually helped me feel those muscles working for the first time.
So cool!
Thanks for sharing that, and keep us posted on your progress :)
- Coach Joshua, Team PM
I'm a fighter in an orthodox stance with a tight hip and knees for years....this address my exact issue hope this helps!
Update the internal axial rotation LIT up my hip...the external had ZERO tightness
Thanks for trying it out and keep us posted on your progress :)
Very strategic exercises for every sport!
So true!
Imagine, having driven a forklift for 20 years.
My hips are soooo tight. My outer right hip has been painful this winter.
These exercises really hit the tightness.
Thanks!
Nice!
Very iluminating video. Im a school custodian and mop floors with a very heavy mop when wet. My hip and knees have been giving me a problem. I'm going to focus on your movement to aliviate the pain.
Thanks for sharing!
We look forward to reading about your progress so keep us posted.
Talk to you soon :)
- Coach Joshua, Team PM
Thanks. Doing the Hip Mobility Course and it is great. Much appreciated. 🙏
You're so welcome and thanks for trying out the course.
Make sure to keep us posted on your progress :)
- Coach Joshua, Team PM
Battled bad osgood schlatters for a year age 19 and finally got better. I was diagnosed with bursitis in my same left knee just months later. After doing these excercizes I noticed my left hip is much tighter than my right. As a college athlete I hope these provide me some pain relief
Thanks for trying it out and let us know how it goes :)
The cable hip internal rotation exercise looks pretty much like a tennis/pickleball swing. Just tried it and realized my left hip internal rotation feels much weaker than my right, which likely explains why I have left knee issues after playing pickleball, despite many knee exercises I do to strengthen it. I can't help but think this will help me avoid knee issues as well as improve my drive in pickleball. Thank you!
Turns out Ive been focusing so much on my external rotation that I never realized that most of my pain was due to poor INTERNAL hip mobility. Thank you for a great video.
We are so happy you figured that out.
Thanks for watching and let us know if you need any more support :)
- Coach Joshua, Team PM
Instantly helpful for pain in my outer lower kneecap area
Nice!
Thanks for trying it out and letting us know :)
- Coach Joshua, Team PM
Fantastic instruction and demonstration of the third exercise in the video. Facilitating movement by pivoting off the heal and rotating the leg as warm up before performing the exercise primes the body for the movement pattern well.
Glad it was helpful!
Thank you so much. I think this can be a gamechanger in my marathon training !!
Thanks for considering it!
Keep us posted on your progress :)
Wow! That 90/90 was crazy.. couldn't lift my leg up..had to lean back..
Mu body remind me that i have a lot of work to do.. thank you eric for the valuable video.
You can do it!
This is exactly what I was looking for. Pointing out where you are supposed to feel the activation is particularly useful. Thanks
Happy to help!
Really clear analysis and instruction. Thank you!
You're very welcome!
Great video, this is exactly what I’m needing. Life long tennis player & golfer with chronic knee issues. Ty I’ll keep you posted.
:)
This video helped me a lot more than any other video i watched so far thanks
Glad to hear it!
Thank you sir, time to start doing these and keep those who experience the same pain, updated
:)
I recently found out I have hip dysplasia and have been in PT for years due to knee pain. Since my diagnosis I’ve been focusing on hip mobility and this video is super helpful! One thing is with the 90 90 lifts, on my left side I can’t lift up my foot or rotate that hip at all! I’m going to keep working on it and hope it’s a mind muscle connection I need to work on.
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
Great video!! I already feel my hip muscles being engaged. Hopefully these help relieve my hip pain
It will surely help you :)
Thanks man, I saved your video and watched it.. So glad I did
Brilliant exercise, I'm going to give your other videos a watch too
So happy that you did!
An aspect of motion I did not know of, and now understand. Thank you!
So happy that you found us and that you appreciate the material.
Let us know if you have any more questions :)
Man, I guess you saved me an operation... your vid really helped me tremendously. It's a kind of magic, I guess...
Yusss!
It's kind of science :)
- Coach Joshua, Team PM
Thank you for this wonderful message. And for all viewers "Wish you all my Dear Brothers and Sisters A Happy , Healthy, Successful, and a Infinitely Prosperous Life. May our future generations to come sing your story for illuminating this world with your love and light".
*standing ovation*
this is great, my feet wants to rotate externaly the deeper I go in a squat and im pretty sure its limited internal rotation, its probably also due to how my hipsockets are placed
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
omg you're amazing. It's heal my knees pain btw thank youuu
Thanks for watching :)
Thank you sir, I hurt my knees during squats and it didn't go away due to cold weather, I tried your exercise and they were gone, it was painful for a whole week and poof, gone, thank you
Amazing! Thanks for letting us know :)
Thank you for referencing that paper. It's really cool to see the physics of the body. I also really love these exercises.
Glad that you like it :)
Thank you, Coach E
I'm gonna try these because you helped my shoulder twice! 👏👏
Perfect!
That's what I needed. Thank you so much😊 Love from Poland!
So glad!
Thank you for these exercises. All the others that people recommend put a lot of torsion on the knee which feels terrible.
Happy to help :)
Wonderful. I was sore in the areas mentioned by you the next day but I hope that this can alleviate the sliding issue of my kneecap, which takes me from full functionality to ten per cent.
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
Very good video and excellent info. I'm going to try all three of these. Thanks a bunch, Steve
Have fun!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Good video. Good correction exercises and great summarization through the video
Glad that you liked it and thanks for following along :)
Great video, very well explained and excellent exercise choice. Very informative for a very common issue.
Thanks for that :)
ive had "weird", non-typical knee pain in the back of the knee for over 5 years. about 2 years ago I deduced my internal hip rotation is lacking. Ofc i also did excercises to strengthen that area.
but dear lord the way my whole body trembled doing the first 2 excercises on the left side (knee pain side) made it clear how much of a weakness i actually have there
thanks for this video. with these excersices and the hints i can really feel the glute medius working
You are welcome and thanks for trying it out :)
Keep us posted on your progress :)
- Coach Joshua, Team PM
Can’t wait to try the 90/90 lifts and the hip internal rotation. Been having pain and tightness on right hip only. Been trying psoas stretch but still have tightness and pain.
Let us know how it goes :)
I can tell this is what I need to work on. I wrecked my right hamstring months ago and I'm actually having to learn how to walk normally again. The right leg exercise immediately strained my hamstring and the left leg exercise made my left hip all wonky. :) It will be a slow start for me but it is a very simple exercise to remember. Thank you!
You are welcome and let us know how it goes :)
תודה רבה!!!
לימדת תרגיל מצויין שיעזור מאוד להרבה אנשים!!!
You are welcome!
Nice!
I will try this out, my outer hip is very stiff because I grown a lot.
And because of that every time I play football(soccer) my groin starts to hurt and I have to get out from training… I have this problem since 2023 September and I trying to get fixed. So hopefully this helps!🙏
Looking forward to these 3 exercises. Last evening went on a 5k fast paced walk and noticed by the end of walk a pull along right outer thigh to back of calf. All kinds of possibilities came to mind. Hope you can help.
Let us know how they go :)
You are simply the BEST! Thanks for all your work.
:)
First 3 min was excellent explained. I've had hip problem since was kid (hip needle injection damaged muscle there, hip is like locked from backside). Let me try your exercise. Thank you so much!
Thanks for watching and keep us posted on your progress :)
- Coach Joshua, Team PM
One week in and it's helping me a lot.
Thank you
Glad to hear that!