How to stretch your hips safely - external rotation stretch
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- čas přidán 6. 09. 2024
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Want to know how to stretch your hips safely? Learn two simple strategies to safely and gradually improve your hip mobility.
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ABOUT THIS VIDEO
In this video, you'll learn a unique hip stretch to improve hip external rotation. You'll also discover two key strategies to increase your flexibility and hip mobility. These techniques will help you get more flexible in your hips safely and without injury.
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
Told you have FAI? To free yourself from hip pain, check out the FAI Fix at www.thefaifix.com
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"Use contractions to....reestablish the brains connection to those muscles, your ability to feel those muscles and send commands to those muscles. " This is the missing piece in most stretching practices. Absolute gold!
I never realized HOW important breathing is during exercise.
I found i can get more reps before failure just from learning to breathe normally and not labored or holding when working.
It blew my mind. I don’t get quick muscle burn when doing my motion workouts anymore.
As a massage therapist for 20 years, and having recently discovered you, I've shared your YT name with many of my clients. Their anxiety is palpable! and increased by Chiropractors who do not know how to relate to them and who have always been healthy and strong . . . never having experienced the type of physical trauma and injury their patients have or are attempting to recover from. You are a wonderful exception to what I have experienced concerning Western Medicine's habit to compartmentalize the human body without taking into consideration the whole person. Thank you!!!
Chiros need to focus on their craft not the bread homie
Wow wow wow! For about 8 years, ive been trying to fix my left hip... I've done all the youtube stretches, and while effective, the gains are so small. I still fail the faber test. This REALLY opened up my tight left hip. And for the first time, i did the faber test and i was even!
Thank you!
The production quality of your videos just keeps going up and up over the years. Thanks for this.
Matt your videos are so informative and your teaching and instruction is so detailed it has helped me figure out how to begin to fix my hips.
I have had low back pain for a decade and just recently figured out that the main issue is my left hip abductors are so tight preventing my hip from full range of motion and that is due to how weak my inner hip abductors are.
I would not have figured this out without your videos and coaching.
Thank you
You're welcome! :-)
I have established the very same thing and although it is very painful I am using Matt's videos to effect some changes and improvement. I thought I was pathetic to be afraid of pain upon exercising so it was such a relief to know I am not alone.
am suffering hip pain since june on 2017 . and i did not give up swimming and jogging everyday . u r amazing . got a lot power from ur every single video
it started when i acrossing one of the fence wall.
Thank you again for another wonderful help. Bodies can be overwhelming, but over the last few years my answers always seem to come from the same set of professionals like you online. Some like you are efficient and clear. Some are comedians. Some do body-building. Some are chiropractors and some are physical therapists - sometimes I don't even know which, but I recognize the site & trust them because they have helped me greatly in the past. I want you all to know how much I appreciate your service to others over the years. Thank you!
I love your videos. I feel so understood and "normal" after watching. I have been "rehabbing" compensation patterns for 7 years, mostly from running and a fall injury and of course child birth. I make progress mostly with pilates but recently hit a pocket of pain and immobility. Your videos shined a light for me and the gradual stretch and firing of my glutes is relieving pain on my fibula. Thank you. Thank you!!!!!
You got me binge watching your videos. Can’t wait to try what I’m learning. Thank you!!
A thousand thanks to people like you Mathew! May God bless you and family more each day!😊
Told I needed hip replacement and torn meniscus left leg tried your stretches find a big improvement great coach
Been watching you for a while, you make sense of it all. Thanks sir!
I've been trying this for the last two days and I have to say it's really jolly good!
Thanks Matt.
It's also good to know those weird feelings in my bottom, legs, hips and thighs are nothing to be afraid of when I do this.
Thank you for sharing your knowledge in a clear form. Your light hearted humour is appreciated as well for we all need to lighten Up.
Thanks for your kind words and appreciating my style! 😀
excellent information delivered in a peaceful direct paced and CLEAR manner... fantastic!!!
HIP EXERCISES TO FOLLOW ALONG WITH ??? YES YES YES PLEASE PLEASE PLEASE
Great video! I had labrium surgery some years ago. I've been dealing with hip pain ever since. I tore my labrium doing kicks. The pain was great. My goal is to bring my hip back to its condition before it was injured. Your story is very inspiring. You are showing how injury affects a person and the personal journey to healing. Thanks for sharing!
If someone has a known (verified on MRI) hip labrum tear that is currently asymptomatic (no pain), would you still recommend this stretch?
How can one tell "good pain" (stretch) vs. "bad pain" (making tear worse)?
I have learned so much from your amazing self and amazing videos. Your a wonderful teacher and I am thankful for how you make me feel like iam capable of achieving optimal body health. I appreciate your realativeness and am again very greatful for you! This video especially has helped me to understand a bit more how to establish muscle and brain connection. Contracting my very tight muscles while in a difficult stretch has helped me a lot and I would like to request more advice like this, please and thank you!
Wow, this is day 2 since I have been applying this method and it has remedied a groin strain that happened 30 years ago, I could not stretch the sartorius muscle thank you Upright Health, and sir, you were great 😵
Love your videos!! I’ve purchased the FAI Fix. Twice I stretched external similar to this with contractions and what I thought was gentle. I limped for over a week each time. UGH. Should I focus on a different hip muscle group first?
Your approach appeals to me me - I have have walked 3 weeks on one Camino ( my 3rd) last year with a hip muscle pinching the hell out of my night sleep, but having no trouble in the day or when walking. Now an osteopat no 2 has taken the healing a bit further, and my self training takes over from here, and I will use the tips shown here...
Your approach to hip pain is much diffrent than most. I was doing side sissors on a tramp... well the left hip didn't like it. From that moment on it's been sore going out to the side, and standing for any duration. I didn't feel anything tear so maybe I just aggravated it.
I've been doing butterfly stretchs simular to what you show, although there is some pain it seems to be helping. I think I should have stretched before doing those. Of course now, I don't dare do anything on that tramp...
me diagnosticaron fai hace 1 mes, mi mayor dolor es al querer subir a la bici por ejemplo, toda rotacion interna. Que ejercicios mejoran eso?
You are a great teacher. Thanks for the information.
It's also his calm voice.
I Love this Channel !
Always So Educational 👍🏼💪💖🙏
helps me so much in few days. keeping up daily. thank you
I get horribly painful muscle spasms in my adductor, I believe it to be the adductor medius. My hips are extremely tight. So I'm scared to even sit like how your sitting. The spasms are debilitating and can last up to 15 minutes. Please advise if your time allows. Thank you.
i got prolapsed disc at L3/4 about 18 months ago so i have to stretch whole bottom half of body every few hours 24/7. this helps to show what muscles are involved.
I’m glad I just found you, you’re Gold!!
I am a 69 year old woman who has been diagnosed with trochaneric hip bursitis, sciatica and a torn labrum (all confirmed by MRI). Will these stretches help me? I am in a great deal of pain - cannot stand for long periods, painful to walk. Actually sitting is the only thing that doesn't cause pain but I know that's not healthy. I am also diabetic so I do need to move to lower my numbers.
Do you have a stretch for sciatica? I can’t stand the pain when I get it. I don’t take any pain meds but sometimes I wish I did. I have chronic arthritis in my spine, neck, lower back and hips. Last 4 days has put me in bed
You have such pleasant voice!
This stretch though. 😯 Absolutely amazing on my hip.
Do you recommend these excercises for someone who is in the 3rd or 4th stage of Avascular Necrosis or Osteoporosis
I am recovering from a hip operation, this happend 8 April, the recovery is going pretty fine, due to awereness of these things that you explained in this video. Now i have a question, :" how many times a day do you stretsch the hips like this..?".
Thank you so much!
It takes me a minute or two to relax the hip muscles around the greater trochanter enough to actually let my leg hang and feel a genuine stretch but its very intense and when I lift my leg up and out of the stretch the muscles stretched hurt and for a minute afterwards too. This is normal?
Thank you
this actually helped me .. thank you
THANK YOU FOR SHARING I WILL DO YOUR EXERCISES IM TAEKWONDO STUDENTS I NEED TO BE FLEXIBLE GODBLESS YOU 🙏
can you explain to me a possible remedy? I can't put my rt leg in the position "lifted up to put a sock on". It's stiff. I also have all of the above I'm trying to ease it gently. it's almost like a contracture. I do have anxiety.
I have a perfect butterfly by nature but it seems not to help me with middlesplits. It's somewhat a different movement..
Could I do this daily? My doctor is pushing for a hip replacement ? I am a very active 65 year old female who has never stretched properly ever. Now I am paying for it. I do not want a hip replacement and I do believe your stretches and info can help me avoid this. I just need to know some basics like fr this video, how long do I stretch and do I do rep/sets? Is cold or hot therapy affective for the hip tightness?
Thank you,
Deborah
How long to stretch hip?
Thankyou sir for your valuable information
Thank you for your knowledge
Fantastic as always - thank you Matt!
Hi as wondering if you could show some stretches for people with an artificial hip already as well as lower L5 S1 surgery that has not addressed pain. Although I daily try to keep stretching 1/2 the time it causes more pain.. it’s difficult to navigate . Cheers from n avid viewer of your awesome channel. Rani
Thank you so much for your wisdom and experience
This is poking, far better than boxing. You are a wizard.
Really good stuff,great knowledge if various techs and how to combine them
Interesting - in the butterfly stretch position I am very comfortable...with both feet together I can bring them almost to my groin area with my knees on the floor. But I can't do anything even remotely close to a middle splits. Can you tell me why, or direct me to one of your videos that would help me gain flexibility here? It would greatly improve my martial arts practice!
Hi sir, I have had double hips replacement looking for stretches to improve hip flexibility. Thanks
Man you really know yiur stuff,been doing yoga for two plus years now and jiu jitsu for 3 plus years..hios have always been an issue,mainly the right..half butterfly has always been hard..but with the weight?..omg it was heaven..and yep glutes make it fire like crazy
Where did you get those "yoga pants". They're great looking.
Can you add information to this hip stretching instruction for active 50 plus year old hip replacement survivors!
Due to my pelvic twist, I have wear n tear right side hip, all my right side back,shoulder, neck is in lots of pain. Chiropractor suggested 20sessions, which is very expensive. How do I correct both with your exercise? I would be very greatfull. Thanks
As always, thank you! Wish you guys were closer, finding a competent PT is a maddening act. My left hip and hip flexors are always restricted. My internal and external are both bad on my left side. I searched your video lineup and see there's a few for internal as well. Do you have two vids- (internal and external) sequence you can recommend from your lineup that I could perform in conjunction, or perhaps make us folks with tight hips a video? I have tried yoga vids but they all include pigeon which is difficult and cause pain due to the hip being in flexion. Thanks Chris
Is it ok to use the dumbells to open the hips in pregnancy?.. I did the exercise in this part for my hips before as part of cooling down before I got pregnant but then covid 19 and life got in the way. It felt so nice combined with the frog stretch to open up the hips.. I could feel the hips flexors stretching just a bit more each time, an increase in blood flow to that area and my ability to lie flat on the floor increasing at each session...
hi sir about four year ago my legs stretched on wet floor since then i feel pain in my right hip labral joint oftenly butt not regularly butt
konw since 4 moths i feel pain when i do exercises or running regularly know please tell me the any useful exercise which is better for me
honestly man if you’re able to you should see a doctor about it, they will tell you EXACTLY what you need to know about your own hip
Always great info!
Yes please😣
I appreciate this new approach to d stretch I'm accustomed to with a mans perspective thank you I will add t y serious daily routine
Okay, here's a question that has been baffling me. Why does my lower leg hurt on the anterior side when I do external rotation with my right hip? I would really appreciate some help here as 4 months into PT isn't helping. Thank you!
Is this streching external hip rotators or internal ?
I can't seem to put that one leg down all the way. It's painful. But it hurts on the outside not the inside. Even with the butterfly stretch I can't all the way do it lol What joint or muscle should I be stretching?
The problem I'm having is everytime I stretch any of these muscles there are other muscles in the pelvic area that are tensing. It's the other tensing muscles that are giving me the problem with tense muscles in the pelvis specifically periformis.
I can’t get my knee anywhere near the floor!!!! Help
You seem to really know your stuff!
What if you feel like a bone stop? My acetabulums are probably oriented towards the front.
Thank you so much for this video. As a martial artist many of my classmates don't pay attention to their own bodies.
Thank you!
Thank u...
Need help here. When I'm sitting in a chair and I rotate my right leg as if to cross my leg, it hurts in my hip somewhere. It doesn't hurt to press my knees together or apart, but rotating the right leg is quite painful. Ideas?
thank you i tried to let my right leg touch floor whlist watching you but i couldnt. I will give a try with dumbbells.
Wouldn’t this be streatching internal rotation?
What stretch do we do if we have no internal hip rotation?
The u so much I'm proud of u and understand its everyday
Hi I want to have a meeting with you by phone is that possible ?
Awesome 👏
Where is the frog stretch?
What shoes are you wearing?
One sided tailor pose?
Hey Matt, what if you can’t feel anything in the adductors but only get a sharp pinching sensation in the outer side of the hip?
Hey, this might be the TFL. It could be a lot of things but try pressing out your TFL and see if it relieves the tension at all. If so, make sure you figure out when/why you're overusing it and fix that instead of ONLY pressing it out.
Pinching is not good avoid that when stretching
Poor Jack.
What do the 3 rectangles mean in your Upright Health Symbol?
Three dildos.
Which muscles is this move stretching?
im scared because ive been told THAT it will heal naturally and ITS not healing. someone told me it took 3yrs for the pain to go away, without exercise. I cannot live like this anymore and my body hurts. its the inner groin that really hurts. I cannot afford a therapist to help me. ive been told not to exercise it because I could further injure myself and because I don't know what is wrong I BETTER not do anything about it. yes there is a lot of fear with all this.
Thank you so much! This is very helpful.
How long do I stretch each side?
Deborah Musgrove-Esselman iiii
Sir i am feeling pain in my buttok and hip while sitting and rotate my hip externally what happen with me . And I also suffering from l5 problem
Stretch starts at around 2:40
uh.........you want me in a butterfly position! :-(
How bout we call that stretch "GOOD GAWD THAT HURTS"!
Are you able to jog
I used to like the videos when there were two of you chatting about things.
This one's good too though 😊
the preamble was more painful than the exercise.a bit too wordy.
Que pesado!!
Yeah - if you want to bust your knees I strongly suggest to use a heavy weight straight on top of your knee!!!! Especially when your knee is not on the floor!!!!
This youtuber has disappeared for comments. A red flag?