20 mins Beginner Hip Flexibility Follow Along
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- Опубліковано 4 тра 2023
- Get Started With Your Mobility: tommorrison.uk/products/the-s...
If you have crunchy, stiff hips this 20 minute, beginner-friendly follow along is for you!
Grab yourself a pillow and join Jenni and I for some of our favourite stretch sequences
Follow me if you're a complete beginner and follow Jenni if you are a bit more of a loose-goose and have a bit more range!
No matter what your level, we'll help your hips get buttery smooooooth! Enjoy 😍
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Feel free to ask questions in the comments, or request any videos that you’d like to see!
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
I feel like I have found gold in the world of exercise and strength training. I'm in my sixties and in good health. I want to do as much as I can to keep it that way!
Thanks so much!
If our job involves continuously sitting on desks & working on our laptops, then generally our hips muscles are get tighter than other group of muscles, interestingly we do not realise it until we are in our late 30s and /or 40s, but I am very thankful to you Mr. Tom, by following your hip stretches, I can feel the increase in my hip muscle mobility & reduction in back pains. Thank you Mr. Tom.
I totally agree❣️
Dude.... DUDE! This was absolutely incredible to feel the relief after completing these exercises for only 3 days. I don't know what to say other than I feel like dancing with how open my hips feel. So thank you for your instruction.
Allllll while in jeans!!!
Great content my friend!! You are seriously helping so many!! Keep up the great work!!! And thank you for all that you do!!
Very well elaborated. Ive been following your mobility exercises and believe me, they are better than anyone else out there.
Thanks so much! There’s a lot of good stuff out there so this means the world 🙏
I believe you.
I've slept pain free since starting this almost a week ago!!! I had terrible pains in my right hip, leg and shoulder for 6-mos or longer. No pain, no heating pad, not even during the day as I sit in my home office during my working hours!!!! I feel like I have my life (or night) back at 65. Thank you!!! I look forward to slowly getting back my flong and sexible body that I used to have.
YEEEEEESSSSS! I am so happy to see this!!!! You legend! Well done!! ❤️
Absolutely love your videos! The method and explanation is perfect! Have been struggling with hip pain on left side,and adducter pain on right leg.. with the knowledge that you provided, realised how much body muscle imbalance i had. And never stretched or strengthen these. 2 weeks of rehab and i can feel a massive improvement...so glad i found you! Absolute gold 🥇
Awesome work! Well done!
Just wanted to say thank you for posting these videos. I am 28 and came into some pretty intense pain in lower back, hips and my legs. Its been hell for 3 weeks but kept pressing on with your exercises it helped me get better so much faster then i expected. I even cheered after getting up feeling my pain going down from 4 to a quiet 1.
Amazing! Love to hear this, it’s why we do what we do!!
Finally heard someone else say that they have short arms too! It's definitely a drawback when you're trying to get a good stretch on😂😂
Thank you so much for making this video! ❤
This was fabulous. I am so tight in my right side! I will do this everyday for sure. Thank you
Awesome! Hopefully a few weeks and it’ll rectify itself 😄
Started my day with this, Tom and Jenny are the best!!
Awesome!!
You just saved my day!!! Thank you.
i really enjoyed that! internal rotation issue on one side and external on the other and this was amazing
Love this!
I feel like you made this video just for me, thank you so much you fabulous beasts!!
They are awesome ones 😄
Same here! 😂👍
On my left knee out to the side before the stretch was not good, not good at all. Love your tiktoks! Only been doing your stretches for three weeks (well I think it's that long) and my back pain has improved, my general mobility is waaayyy better. The aches and pains in the morning have lessened sooo much...I'm really glad utube found you for me. ❤❤
Aw this is awesome, thank you!
Loved this tom and jenni thanks for this fabulous practice 😘
You’re very welcome!
Thankyou so much ,this is brilliant! you present it so well that its easy to follow along.
Thanks so much! Glad you enjoyed!
So glad I discovered you. Looking forward to making a much needed start. Thank you
Love it! Pick a few things to work on daily and you’ll be amazed at what a few weeks can do!
I love this! Thank you both so much!
Thankyou!!
this is what i needed
Excellent thank you! Just what I needed after three hours on the sofa watching the coronation...
Amazing thank you ❤
Great Outro doing shoulder rehab and this to get flexibily in the hips again, Thank you so much
I love your videos. They are awesome. Some of the exercises I’ve done over the years ,however, the hamstring stretch is reassuring that I’ve been stretching properly even though one side is much tighter than the other. 👍🥰
Just found your channel love it! Thank you
What a fantastic routine! Thanks so much!
So welcome! Glad you enjoyed it!
That has made a real difference to my hip mobility even having just done the session once. I was beginning to despair as my hips are getting more painful and tight as time goes on. All is not lost!!? Thank you
Awesome work! Well done 😄
Thanks so much
Just found you! Wow Tom, you’re a breath of fresh air…so easy to follow and love your sense of humour. You’ve given me hope to be able to become more flexible, especially my hips after months of GP visits. Been in pain for so long when sitting and sleeping. Thank you ❤
Welcome aboard!! Definitely have a nosey at the playlists for anything specific you may need
absolutely brilliant thank you. Good to see someone else is as good as me ay keeping count 😊
1,2 skip a few 99 stretchy stretch! 🙌😂
Great morning start ❤
Not every hero wears cape tom and jenny surely one of those along with rest of the team ,lets see if my wooden legs and hips learn to bend.
thank you!!
Great, thank you for this great follow along! 🎉
You’re very welcome!! Thanks for commenting! Helps the reach of the video 😄
thank you - very helpful
Wow that was amazing totally what I needed. Thank you ❤
You’re very welcome!
Thank you 🙏
Thank you. It was just what I needed.
You're welcome! 😄
This was incredible thank you! After a few months of pain in various joints, I’m finally doing something about it!!
Brilliant!! Keep it up!!
LOVE IT .. ! THANK-YOU GUYS
You’re very welcome!! This is one of my favourites too!
One more amazing video from two amazing people.
I like the one foot forward/ knee on the cushion stretch. I realised half way through that when moving forward I get a better stretch when engaging glutes and tuck the hips.
Love it!
That felt real good thank you both 😊
You’re so welcome!
I did it! Apart from a very intense pain in the centre of my knee when doing the left hamstring stretch (flexing the knee up and down) I feel much better after it 😊
Thank you so much 🙏❤️
Fantastic! Keep testing that one to see if you can get that to stop happening 💪🏼
Brilliant. I felt so much less stiff by the time i got to the last exercise. Will definitely make this a daily practice.
Awesome!
OMG I needed this! I'm an avid cyclist and have been having tightness in my right hip!! I'm doing this every day!! Thanks for the follow along video.. It's so much easier to follow along instead of coming up with a routine on my own. You da best!!
You're so welcome! 😄
This was real nice, just what i needed tonight as i was kind of sore from swings this week. Now to do some spinal mobility from one your programs I bought
Some bandwork is always lovely for the spine 😄
Amazing, tried the flow this morning and it will definitely be part of my routine from now on, thanks
Wonderful! 😄😄
Great stretch. ThANKS.
Very welcome! 😄😄
Such a great personality
Thankyou 😄
Oh man, that last stretch, when leaning over the right leg, finally unjammed my left leg's hip socket. My legs are a slightly different length, so that just happens over time with walking and not keeping up on exercise. I can sometimes get it to fix with the happy baby pose, but it hadn't worked the last few times I tried. Hips feel amazing right now. Thank you~
Awesome!! Try doing it for a few weeks regularly! 😄
This is really great!
Thankyou! 😄
BRILLIANT BRILLIANT BRILIANT Mate I'm in Australia .But im English, I just found you 4 days ago First 30 SECONDS I THOUGHT YOU WERE CRAZY ..Then i held on and watched you and just GREAT You go into more depth of why this shit is happening and then Show people how to solve it .
Your stiff neck exercise only been doing them 2 DAYS Its a miracle, i can now move my neck better than i could for the past 15 YEARS !! ,
My hips are frozen in pain from the tendons or ligaments or muscles .Im working on those and its helping a lot Love going to see how im going in another 2 weeks .
I'm 80 NOW and been to more physios or chiropractors you can point a stick at and very little help been going in the gym on and off since 14 yrs of age .So i thought i knew what i needed to do .
the photo of me is at 72 years of age , I still look like that BUT IN SO MUCH PAIN
I'm working through your videos and hopefully i will improve more.
I just had to go and thank you
So thank you very much for all the different thing you have shown me
10/10 Cheers all the best
Dave
So happy to hear this!!! Keep it all up it does get better the more you do it!
First time. Excellent
Awesome! It’s a good one to do a few times per week to get you started!
I needed this routine, thanks
You’re very welcome!! Stick at it for a while and definitely try some of Jenni’s ones in a few weeks too!! There’s some nice beginner ones
Thank you so much - will do this after work 😊
Awesome!
Thank you for giving us permission to simply start with what we have at the beginning 🤍 it sounds simple but it’s profound in keeping the door open for people who have struggled to begin. Thank you.
Love to hear that! Always our goal to help people find achievable things to start with! It’s half the battle knowing where to build from! 😄
I have QL issue and sacroiliac joint on one side. It comes and goes. Sometimes when I am out on big walks I have to stretch my hips on a bench. I am very active/athletic BUT tight muscles and hip flexors. I have been watching your videos and am going to start doing the stretching protocols.
Thanks
you are the best!
thank you!!
Thank you for this stretching protocal. Going to practice daily. Thank u very much.❤
You’re very welcome!
Great sequence! Just did it for the first time after a brisk 5k walk and some upper body & glute exercises. Probably would have prevented my IT band issues back when I was running long distances!
Oh yeah the 90/90 is crucial to be doing to stop TfL and IT band issues 😄
thanks man, helped alot
Awesome!
Really great video thank you guys this will become a regular routine for me suffer from really tight hips. Thank you 🙏👍
Awesome! Yes I do these ones all the time in some shape or form 🙌
Awesome beginner video guys! I have a very tight right hip flexor. I need this.
Glad you liked it!
This was amazing cant believe how fast the 15mins went. I found this great
Glad you enjoyed it! 😄😄 nice one to do regularly!
that was just lovely, relaxing . thank you!
You're welcome 😄😄
Thank you 🎉
You’re very welcome 😊
So much content. Blown away with as much as I can glean. Really don’t know the best jumping off point. Recently lost 40lbs over 4 months and dong fine. Been getting heavier with my squats to develop more mass to boost metabolism. Needed the neutral core advice a little sooner but I’m working on it and reduced the weight. Knees feel iffy on split lunges as well. Anyone link me to a good jumping off point in the play lists for guided stretch, upper body and lower body weights I’d surely appreciate it. Overwhelmed with the shear volume of content. My filtering ability matches my prioritizing ability, non existent. I’d be watching for months I feel before I’d overcome my fear to pick up another weight.
Well done! You’re doing awesome! This blog would be good to start with if your knees are feeling funky!
tommorrison.uk/blog/why-do-my-knees-hurt-3-steps-to-happy-knees
This is exactly what I’ve been needing! Thank you ❤❤❤ Had bad hip issues on my left side for years, and feeling the push to get on top of it more and more. Overwhelm has been a issue for me with routines lately, and I wasn’t able to afford your mobility program, so to have one set routine to follow along with helps so much. 🙏🥰
Overwhelm? you mean throwing top much to fix your pain? iam the same doing something different every night looking for relief from pain in my left piriformis area only apon sitting 2 years nearly and its doing my head in" iam a single parent struggling with the massive increase of living and cant afford Tom,s programs ATM but i do use and try all his stuff he posts on youtube hoping one will rid me of these now chronic pain nobody can seem to help with
@@fattyboom8856 or not as much as I’d like. I empathise with the stress and money challenges. A big part For me is physical and emotional overwhelm too, a lot of holistic healing focus, and being realistic about what I can fit in without it being too much, and then going into a procrastination ‘freeze’ response, where I then feel unable to do anything. Doing small changes as we can when we can is enough. Be kind to you. 💕
@@VanessaRoselia positive words something need to work on more to be more positive as i recon worry , stress only make things worse , i think iam throwing to much at mine just want the pain gone when i sit" to many have made promises and not helped at all, physios, chiros , dry needling massage list goes on and on so its draining and hard to see light at the end of the tunnel sometimes :)
@@fattyboom8856 stress and emotions, trying too much at once and getting nowhere can be very disheartening and overwhelming. *hugs* 💕For me anxiety and trauma has also been a factor. We can hold a lot of suppressed emotion in the body and really tense and move differently due to it. I’ve seen it in a lot of clients as a massage therapist, and also in myself. Having some good emotional support, along with the physical therapy support goes a long way.
I feel for you having such a tough time, and I hope it gets better for you soon.
thanks for that gives me hope , sadly i only have 1 small child family arnt really supportive , strange place to get it in my left piriformis region though , used to ne my right upper trap many years ago , at least i didnt sit on that are which makes it a real pain in the ass" hopefully things will work them self out when stress and worry decreases and i keep up my hip stretching / mobilty work , have to keep trying and fighting for my son,s sake , i hate being in pain for nearly 2 years when sitting
Wow that moved some joints that had seized with too much sitting. Thank you. You made me get up and do something❤️
You’re very welcome! Good one to do a few times per week 😄
Stiff as a board with a ruptured L5 disc. Great explanation, especially where to put hands. Will keep going. Thank you
Awesome, yes focus on your hips as much as you can, we have good blogs for back pain too on the main site!
@TomMorrison for.some reason I struggle with standing. Any advice on how to stand and strengthen lower back would be great. I've been passing your name and exercises onto physios and chiropractors I know. Thank you.
Love you guys , I'm 51 haven't stretched in 3 decades . I'm feeling better . Thank you ....
Love to hear that!! This is a good one to do a few times per week! Jennis shoulder follow along too would be a great combo for you!
That elevated pigeon hit the spot 👍🏼
Thank you for making this!! I am in my 40s and in school for a somewhat physical career, I’m trying to fix myself up before I graduate 😁
Amazing!! You'll be awesome 💪
Thank you for making this video. I am 59 and unable to generate a good kick while swimming freestyle due to poor hip strength. I will try this out and hope it helps. Thanks again.
Seeing 😂serious improvements with my hip mobility
Awesome!
Thankyou ❤❤❤❤!
You’re welcome!
@@TomMorrison 😊😊😊
Jenny makes it look easy.
Oh yeah, all of these are so basic to her level of hip flexibility 😂 Jenni is more from the too flexible camp so has to focus on stability more
@@TomMorrison I'm sure envy
That was excellent. Im training for my first half marathon in 5weeks and my hips are taking the toll of the increased mileage. The morning after my long run my hips and thighs are very tight and achy. I hope this will help.
Our foot follow along would be great to add too!
Recovering from a trapped nerve in my lower back, this follow along has been super helpful and easy to follow for a partially broken person 😅 thank you
Awesome to hear! Hope you get over it soon!!
Thank you both! So good! I have a tight lower back that feels so stiff! Will this help!???
Absolutely! Focus on your hips, it’s the best thing for the lower back really!
Thanks for this. Various injuries on my 50 year old body from various sports, I really should have stretched more in my youth. Feels good having done a few of these, but my left side is way more tense than the right!
You’re very welcome!!
As a 51 year old truck driver I love this routine along with jennys non negotiables. I try to do them daily.
Love it!
My PT always tells me I’m the most un-flexible person she knows and is always nagging me to stretch regularly. So I’m going to try this every morning and see how I get on.
Good luck. Let us know what the dork says
@@inspectorconscious2388 what?
Both my hips pop out when doing stretches but I know I need to do something to get movement. I'm so stiff and have discomfort just trying to stand up from a seated position. At night it's even hard to sleep on either side, both hips get uncomfortable and my glutes as well, felt into the thighs. I assumed hip flexors but now wondering if it's arthritic related. Yet I'm a young 52!
Thank you for this. I'm struggling with lower back pain so thought I'd give these a try. I've had a hip replacement though, (11 years ago) so are these stretches okay to do?
Yes just go to the range of motion that is comfortable to you as you do the movements
Hi Tom, I have started doing the 20 minute hip routine (every other day) and also the anterior pelvic tilt fix (everyday x3) as I wanted to address my lower back pain but remembering my mum would complain that she had knock knees and seeing physio for flat feet when I was 12, I accept that this is probably my biggest (and long ignored) issue! Do you have or plan to do anything on knock knees specifically? Or would be able to tell me the videos I should be using to fix this? Thank you for the lovely videos, you approach is 'moving me' ☺️
Hey Ruby! Ideally SMM would be best as it addressed all tilts and movement of the pelvis and strengthens everything through full ranges of motion, we have a foot follow along on the channel that’s great to do also!
My hips are deadlocked sideways, meaning they cannot budge laterally whatsoever. Just talked about that big issue with a physical rehabilitator, and he told me that we'll need to make more precise tests to verify this statement. In case it's confirmed, then we will engage in a double hip replacement surgery, which I 'm really fearful of. Wish me luck for not going through this harsh endeavor.
Awesome video guys. Love all of these exercises. Just wondering though, is it normal that my hip clicks when doing the 90/90?
Can do at the start, should hopefully stop happening the more you practice! 😄
@@TomMorrison thank you. I'll definitely keep this one up 😁
Hello Tom and Co,
I love your training it’s great. My back pain is better in just two weeks.
I am getting a bit of knee pain. Inside the right knee. Am I don’t it wrong?
Seems to be after the 90/90 elbow down and lift.
Any help would be great. Thank you Tom
Awesome, the hips improving will be helping the back and thats potentially why the knee is playing up because of that change, should rectify itself but here’s a good blog to read too!
tommorrison.uk/blog/why-do-my-knees-hurt-3-steps-to-happy-knees
Thank you for writing me back. And so fast as well 🤘
Thanks again from Utrecht (NL). This channel is a great 'discovery'. BTW: what do the words on your shirts mean? I take they are an kind of 'word play'?:)
Yes Flong & Sexible is the mix of being both strong and flexible 😄😄
Thanks@@TomMorrison ! Funny indeed😂
I'm having a lot of pain while kneeling. I tried to do it standing but don't think I got the intended benefit. Do you have an alternative? Ooh, I tried it with a foot rest which takes the pressure off of my knee but I didn't have as much room to shift. All of this is so good!
I have a very thick yoga mat and I put a pillow on top of that to do the exercises on the floor and knees. I didn't have any problems with pain when I did those exercises. I have a lot of problems with getting on my knees from past injuries. I hope you find something that will help you be able to do the exercises. Maybe getting a cushion off of a chair or doubling up like I did.
I like that Yiu are wearing jeans! One of my "excuses" is that I'm not wearing sports cloths and it will be thight... But now seeing you do all the movements in jeans... Well i don't have an excuse right hehe...
Yeah things like this I don’t even like to deem as “exercise” it’s just stuff you should be doing throughout the day, like a cat!!🙌😂
For the final 90/90 set, are you supposed to be leaning over your lower leg or more over the knee? Im confused about which direction to reach my torso towards in order to feel the best glute stretch
And should i be trying to keep my glutes from lifting off the ground in this stretch?
Yeah ideally keep your glutes on the floor! Just lean whichever way gives you the best stretch :) Have a wiggle in the position!
🙏🏽
How about some pregnancy stretches & strengthening to get ready for birth (and a more comfortable pregnancy). Thanks!
Uncle clockwise... took me a while😂😂😂
Will this help with pinched hip on side? Also do u recommended chiropractic care? Also what if your pregnant are these good still ? So happy i habe found u n ur not trying to sell anything God bless u
This will be a good one to do, a good physiotherapist would be a better idea, if you’re not used to exercise before pregnancy then it would be best to just stick to in person classes really! 😄
@TomMorrison ty so much not pregnant yet been exercising daily physio help was minimal n expensive so youtube it is, chriopractor seems to never be a permanent fix. N if pregnancy occurs I'd love to continue to use these exercises ty again for ur kind reply 😊
Question: Should someone with a hip replacement approach these movements differently? 2 years after the operation, my doctor told me, no basketball, tennis, or bungee jumping, walk instead of run.
Would be good to get some in person physio guidance, it does sound like you’ve had a poor after care and guidance which is frustrating! A hip replacement isn’t the end of the world at all! We have loads using our programmes and smashing their training and hobbies
Any advice for hamstring attachment issues at the sitz bones? I’m pretty flexible and hyper mobile. Never had an issue getting hands flat on the floor when folding over but now I get pain at the hamstring attachments. Thanks 😊
Have you ever tried the hamstrings slider exercise we post? 😄
@@TomMorrison I haven't. I've been meaning to order some of the slider things, must do that! It's a literal pain in the bum and very annoying!
I LOVE THE FACT YOU SHOW BOTH OF YOU, THE DIFFERENCE IN HOW FAR YOU CAN GO, THATS SO IMPORTANT!!!!❤❤❤❤ IMPORTANT!