6 Movements EVERYONE Should Master for Pain-Free Hips
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Published 2024-02-02
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 DEAD Feet (3 Exer...
Your Poor HIp Internal Rotation is WRECKING Your Knees: • Your Poor Hip Internal Rotation is WR...
4 Exercises to Fix Internal Snapping Hip Syndrome (Psoas strengthening): • 4 Exercises to Fix Internal Snapping ...
Hip Pain Solution: www.precisionmovement.coach/hip-pain-solution - 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/rom-yt - 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.
All Comments (21)
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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
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Runner here...first I had a meniscal issue, that video cured it (as far as possible), then I had a hip issue, this video has worked so well the pain has subsided significantly. The best channel for both sports and non sports people out there.
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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 Youtube but none gave me the results I need. Thank you for your most helpful instructions.
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I love getting the science aspect and research from your videos. This alone is a huge motivator for me. I've been too sedentary for too long and my body has responded to that. Your videos, information, simple exercises, and really your helpful and non-judgmental tone during your clear instructions are all exactly what I've needed. Thank you!
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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 😊
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this is the best my hips have felt in the last 10 years... I fully committed to one full round and my hips were feeling it in such a great way. The most surprising exercise was the Psoas exercise, such an important muscle that is lacking in my own body from having a desk job. excuse me while I research another one of you videos for some elbow health. Cheers buddy, keep up the great work, this is what YouTube was made for.
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This is so helpful for strengthening so many aspects of weak muscles surrounding the hips. Thank you.
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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!
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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.
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Wow amazing information and coaching!! Thank you so very much!
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Great series❤Thk you
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Excellent video. Clear explanations and convenient exercises. Thanks.
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Fantastic video - thank you!!
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Thank you . Very helpful.
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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 🙏🏽
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thank you! just doing these exercises now and I feel the difference. I will continue to do them
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Excellent intro, Coach. Understanding the how and why our bodies work is food for thought while challenging our limitations/pain…. Thank you.
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1900 excellent directions much appreciated!!
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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 YouTubes. 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!).
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Thank you!
