How To Strengthen Weak Hips
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- čas přidán 4. 08. 2024
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Weak hips can be an absolute nightmare! The simplest exercises can leave you feeling uncomfortable.
It's really important work on your hips from multiple directions:
• Forwards
• Backwards
• Sideways (In)
• Sideways (Out)
So you're working on your hip flexors, hamstrings, glutes, abductors & adductors!
In this video we breakdown each movement, so you can learn to build tension in a safe way. You can practice these exercises every day & improve your awareness so you’ll be able to try more challenging exercises without running into any problems!
You can always improve your body awareness & muscle activation, so give these exercises a go 💪💪
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Thanks so much! 💪🏼💪🏼
NHS physio ignored my issues, so like many others I’m learning myself. So thank you for these videos. You guys help us out so much ❤
Thank you Jenni and Tom...great routine for beginners 🤗
Glad you enjoyed it! 💪🏼💪🏼
Oh, and a huge thanks also to the always inspiring and charmingly sweet Queen Jenni. 💎💎💎
Ah perfect! Exactly what I'm looking for, thanks Tom! ❤
Ooh, this should be very helpful! My hip flexors and adductors have been very inconsistent...sometimes they seem strong, and other times weak and unstable. I need to be more consistent with my band work (and of course SMM), but more exercises are always welcome!
My biggest problem solved just consistency
These are great, can do the first 2 in bed even before you get up 💪🏼
Thank you !!
kicking things up a notch wtih the videos, Tom! Love it!
Thankyou!!
Super Cool.Thanks a lot
Thank you 👍
Brilliant! Thanks Tom & Team 👍🏻 Loving these new progressive routines 🤸🏻♀️🌟
Awesome to hear!! Always try to make things super attainable! 😄
Thank you for this great routine, easy to understand. I'm always tentative around hip exercises, especially in abduction/adduction, sideways or on the back, which gives a popping feeling in the hip. I will try those exercises, maybe it will help.
Great video Tom and Jenny Thanks ☺️
Our pleasure! 😄😄
Thank you !
You're welcome! 😄
Perfect! Thanks to you, Tom, I now have great ROM and I know how to avoid triggering my chronic pains into horrendous flare ups. However, I have very little strength in any muscle. Comes from a long lifetime of reading in bed 12 hours per day. Any and all strengthening exercises are welcome and greatly appreciated. 🌹🌹🌹
Glad to help! Try to do them a little daily for a good while!!
@@TomMorrison I exercise about 4 hours every day. I remember your comment about people who spend inordinate amounts of time exercising but for me it is fun. Most of it is passive such as yoga, isometrics, and moderate work with bands. I completely forgot to leave Square One and progress to strength exercises. But the warm weather inspires me. I come alive when the temperature goes above 90 F. Hot and Humid is my thing. 💛Anyway, thanks again. ✌️🌸
Amazing stuff Tom, doing these for a day and can feel the difference already!
Awesome!! Keep it up! Make sure to have a look at the harder ones too in a few weeks 💪🏼💪🏼
Awesome!! Keep it up! Make sure to have a look at the harder ones too in a few weeks 💪🏼💪🏼
Awesoooome!!!
Righteous.
Never seen the first or second exercise before, both feel great. the second one really kicked my butt though i see i need work there 😊 been dealing with double trochanteric bursitis and the exercises 'for' that problem kinda help, sometimes. I thought i would try this out after i saw your short from this vid. Hopefully we're building overall hip wellness here.
Awesome!! Sometimes completely new movements can be massively helpful too just from them being new 💪🏼
Hey just wanted to say that these exercises are one of the most helpful things for my hips! They make my legs feel stronger and even make me forget i have hips, which is miraculous because for so long they have been screaming at me all day and night. Just thank you guys so much for sharing.
Interesting to me that when i do the 'bursitis exercises' my hips feel worse after. I certainly have hip bursitis (visibly and palpably inflamed bursa and associated effects) but the special corrector exercises seem to stretch things that get hurt from stretching them. Idk it felt hopeless for a while like doing the exercises helped in some ways but hurt more afterwards than if i hadn't done any.
These hip strengtheners just do that! Strengthen!
¡Gracias!
Thankyou so much!!
Brilliant video just showed me my hips aren't as strong as I think 😮
Apropos hips: Thank you for all your videos - they are so helpful and most of all funny, comptent and motivating. For five months now I start my day with one of Jenny's Morning-Stretch-Mobility-Follow-alongs and last week I added the 90/90-Follow-along. I notice a lot of improvements and will write another comment in a month under that video.
I do have a question/suggestion for a short: I cannot for the life of me get up from the floor from a crosslegged position (without hands). I am fairly flexible, I can do lots of other variations of getting up from the floor. But from crosslegged the physics are against me. :-) I cannot find a video that explains, what the problem is. I suspect it has something to do with the hips - maybe I cannot lean forward enough or something is weak. So the question is: How the heck should I go about training to get up from crosslegged without hands? What could be the problem?
It’s actually a bit of a weird ass position to stand up from, I hate the focus that has been placed on it recently. You can try doing it from sitting on a single stair or yoga block, find a height you can do it from and keep practicing that for reps and you’ll be able to start trying lower and lower until the floor, might take a good lot of months just
Thank you so much, Tom. - For the tip to train, but more so for the remark that you hate the focus on it. I was under the impression that everybody should be able to do it AND that somehow it seems to be easy for "everyone" else.
I've watched many many videos on this topic and these exercises are rarely taught...so thank you! I will definitely try them. And your explanation about muscles tightening to help stabilize and then trying to stretch it out and then it turning into a vicious cycle was a light bulb moment for me! Having vertigo makes me feel unstable often so that helps explain some of my constant muscle tightness everywhere.
Are these exercises good for people with hip subluxation issues? If not, do you have any videos that address how to help readjust that hip bone...since you can't yank your own leg by yourself to pull it out of its locked position 😅 Haha
Yes gently building up the tension you can create will be super helpful for you! Would just aim for little and often 💪🏼
These are awesome. How often do you do them weekly?
Would do them daily until you find them super easy really!
A first I thought Jenni was forced to wear Micky Mouse ears(just the rings in the background)!
😂😂😂 didn't spot that!!
Me too!😄
First thing I saw 😅
Hi tom
Any exercise to recover from tennis elbow moving up to tricep tendonitis?
Yes if you check out our blog at tommorrison.uk the elbow one is quite recent there!
Comedy with a slice of cheese. ❤❤❤❤
The hamstring exercise is tough but manageable in first and third position. The middle position upsets my left knee so not sure if I should keep trying or not.
Try it more gently yeah! That’s the things you’re actually looking to find as that “shouldn’t” happen so you want to work at it
The second exercise creates so much tension across my left hip flexor it feels so tight. I can’t extend that leg when I walk as far as my right leg extends in the push off to the next step. Somethings wrong Psoas? Illiacus? Would arthritis prevent the extension? Although it feels like loads of muscle tightness.
Couch stretch would be a good one to play with there, arthritis shouldn’t hinder the muscles that much no 💪🏼
Is this helpful for the si joint
yes it can be! Depending what the issue is :)
Will this help sacrilioitis?
Should do yes, would give them a try daily and see how your symptoms change
Where.is your gym?/Things ate actually improving!! I wanna move in
we actually don't have our own gym! We train in multiple locations 😁
Is it normal to feel pain in the pelvis/hip/ leg area?
Not normal but really common, when you think about how mobile hips are, if you’re not moving them enough in all directions they can get super cranky!
Can hip issues cause pain in the knee and shin?
I'm currently waiting for a physio referral, so looking at what I can do myself in the interim. Stretching my hips sometimes brings relief to my knee and shin pain, but not always 😔
Yes. Your joints all work together. I’d also look at your feet and ankle mobility.
@@scallywag1716 thanks for info. My ankle mobility is restricted on the affected side too.
I just don't know what the root cause is.
It could be foot/ankle causing the knee/shin/hip pain.
Or it could be the hip causing the knee/shin/ankle pain.... but without someone like a physio assessing me, I'm wondering if I'm doing more harm than good!
For now, I think I'm going to carry on following the advice from Tom, Strength Side and the Knees Over Toes Guy 😊
it's never wasted time to work on your hips! You could give this one a go and see how you feel after! czcams.com/video/lQgy4820wiU/video.html
@@TomMorrison thank you for the reply. I'll take a look now 😊
My problem doing this would be gauging what percentage I'm actually doing. It sounds a bit complicated. When I'm running I can tell what heart rate zone I'm in based on if I can have a conversation with someone, a slightly more strained conversation, or if I'm blowing out of my arse. But for this, I cannot fathom what 10% difference in effort feels like.
Takes practice just 💪🏼💪🏼
@TomMorrison Hi, me again, is this for people with tight hips as well or just weak? I'm not sure if I have weak hips but they're definitely tight. Not sure if tightness is weakness?
🥰
What if you have both tight and weak hips?
Our beginner hips follow along is a good one to start with, ideally our SMM programme is best
PAUSE
the faces of healhty hips 0:25
:)
" you can use a wall or a door frame or a small child" 😅😅😅😅
I used to get my two to hold onto my legs and use them as weights, they loved it 😂😂
@@TomMorrison you are cool
i get cramps if i do that...
my hips have gone so weak ..
Cramps are just the muscles figuring out what to do, when it happens make sure to go straight back into it
I love your videos! I have been dealing with torn gluteal minimus and medius tears would this be good for that ?
Are these exercises good for strengthening your hip after a hip replacement?
Would ask your physio, if you have had the ok to return to exercise then yes you’re good to go 💪🏼💪🏼