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@@moretolifekate you're so welcome.

@Nitin-c1k it's tough to answer this without assessing it. However, that could be a tendon snapping over the bone, which definitely makes a loud click when it happens. If that's the case work on tucking your tailbone a little while you do this and see if it helps. Remember to go easy with it and try not to force yourself into the position.

Yes, you might be correct. However, I couldn’t understand what you have mentioned. Can you please elaborate how to do tucking…? Thank you

@Nitin-c1k absolutely. Tucking your pelvis means to tilt the top of your pelvis backwards and the bottom forward, essentially tucking your pelivs. Let me know if this makes sense.

@@PippinPerformance yes it make sense. Understood.

Unfortunately, these things take time. Keep being consistent with them for a few weeks and I would also include the basic standing hip CAR as well, and you should start to feel some permanent changes occurring.

​@@PippinPerformanceOk I will do the CAR as well. Is your hip impingement completely gone? Or is it always there, just that you have reversed it enough in order to function? Because I still feel "something is wrong" when I do a squat but it's not that hurtful pain anymore.

Glad to hear it was helpful!

@1point0tennis you can definitely do it everyday, just keep the intensity of it down. More intense, more days in between.

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Do you feel something on the backside of the femur as he says? I feel nothing 🫤

@IwillEndureToTheEnd not much at all. My hips are wrecked , 58, and years of neglect in this area. I need to dedicate a lot of time to this.

@@DaveIrish66 Well I'm 20 years younger and I can't even walk more than 20 minutes so... I need a pause from this. It just hurts and I'm nowhere near feeling anything on the backside of the bone

@IwillEndureToTheEnd i think going slow and understanding it will take some time to correct this is the key! Hard because I am impatient lol

@DaveIrish66 the cramps do happen. Dial back how hard you try to "attempt" to pick up your foot. Also, try blowing your air out and slightly tuck your tailbone while you do this as well.

if you can't even lift your arm, it may be time to go get it checked out by a licensed professional. Probably more going on, than just impingement.

I'm so glad to hear that and hope it helps! Let me know if you have any questoins along the way.

I was injured about a year ago and tried many exercises but did not find any improvement except in the contact of the hip bones and a little pressure on it. Do you advise me to continue exercising?

you dont have to, but I would highly recommend it.

those sounds you're hearing are totally normal. I don't think i've ever met anyone who didnt have that when first starting with these. Keep doing them as long as there is no pain associated with it. Also, when your scaps are farthest apart (protraction), hold this position and take about 5 long breathes (especially the exhale), as this will help create more and more space back there. Let me know how it goes.

if thats the case you can definitely do it seated. Sit towards the end of a chair (make sure the chair is pretty sturdy), and then slowly sink into the stretch. Make sure you feel tissue being stretched, not any pinching.

@OmarAlkhatib-c8z if you access to a chest fly or pec dec machine, do a set of those first, to preexhaust your chest, and then hit the Pushups. That way your chest will fail first before your shoulders or arms.

Happy to help and I'm glad you're getting relief!

I'm glad it was helpful!

you're so welcome!

Woo! I'm so glad this is helping you. Thanks for sharing!

I'm glad it was helpful!

sorry for the delay in responding. If that's what you're dealing with I would strongly suggest finding a PRI (postural restoration institute) practitioner that can help you get the pelvis moving better which can significantly help with those issues. If you need some help looking, just let me know.

Thanks! Hope it was helpful.

Unfortunately, since i'm assuming this is new position/stretch/feeling for you, it's hard to explain. However, the fact that you don't feel a pinch means you're probably in the right place. When we stretch rotational stuff (as opposed to doing a triceps or quad stretch where the what you're trying to feel is pretty simple), the slightest adjustments can completely change what you feel and where. I would suggest just keep practicing, and over time you'll start getting a better feel for it.

Anytime!

So happy this has been helpful for you!

sorry for the delay. a little numbing or tingling may occur. Make sure you're not overly shrugging your shoulder during the sequence. Other options, would be to come out of the position, shake your arm and hand out, and then get back into it.

I can't give you a definitive answer on this as they're too many variables as to why your ql is pissed in the bottom of the squat. However, ql stuff is usually associated with your pelvis not moving well. Take a lookat these and give them a try. This video goes over how to get your pelvis moving in all 3 planes th-cam.com/users/shortsGVWn1VcJKUM?si=7Dm6tGUQWoEuG9G8

@@PippinPerformance ok thanks!

Find the rails contraction is difficult. Give this exercise a try as it's the same thing (internal rotation lift offs) but from a much easier position. Do 20 reps and then get into the 90/90 position and do the whole sequence. Let me know how it goes. th-cam.com/video/zrBdzYezaxs/w-d-xo.htmlsi=jFtrHJXs4v4RYa3M

@@PippinPerformance thanks so much! I’ll give this a try today and will follow up!

@@PippinPerformance update! the lying internal rotation vid you linked did help me feel it a little more and then once repeating the steps in this video I started to feel the contraction more, yahoo! thanks so much. :)

@@Safferz awesome! Glad it helped!

Thank you for that feedback! I'm so glad this video was helpful for you!

It can be, but it depends on the severity of FAI. If you have zero internal rotation available, then some of the positions may be uncomfortable. Listen to your body and use the regressions I go over to see if these movements give you some relief.

Glad to hear that it helped! Keep up the good work!

I would try adjusting what level of lower back extension youre in when lowering back down. Lower back extension is when you hyperextend your lower back, think a huge arch down there. Try being a less extended and don't let it change as you move both up and down. Let me know how it goes.

@Performance I've been working on it everyday since. I do the reverse hyperextensions without any weight. I think I am making progress... I feel like my brain doesn't know how to send the signal to my muscles to make the movement below my spine. Either that or my lower back spine stabilizer muscles are so weak -even tho I am a strong healthy guy - that I cant keep my spine in neutral position (I want my spine activated and locked into neutral, right? Like the same spine lock when I do a normal front hyperextension?). I can do regular hyperextension just fine without pain. Anyway, today I was able to do a couple reps pain free for the first time, but then the pain came back and once again my body insists on hinging the spine. Maybe the weight of moving my legs is too much for my spine stablizier muscles and they are just fatiguing. IDK Actually thinking about it, I activate my abs to stabilize my spine during regular hyperextensions. When doing the reverse, it doesn't seem like activating the abs helps. So maybe my brain doesn't know quite yet how to signal those lower back stabilizers yet, or maybe they really are weak -- I can't really think of any other time I've ever tried to activate them 🤔

@@JosephJonLombardi thinking about what your abs are doing during the movement will be crucial. Imagine pulling your ribs down to your pelvis, and pelvis up to yoru ribs on the front side. Keep that sensation the whole time while doing the movement.

@@PippinPerformance Yes! No more pain if I concentrate on the movement. But I don't put any weight on yet. Thank you.

@@PippinPerformance Basically abs remaining contracting holding a slight posterior pelvic tilt?

I'm sorry to hear you're in so much pain. Find a licensed practitioner in your area and get assessed. That's the best course of action you can do right now.

180 is just a useful number to use when estimating your steady state range when you subtract your age from that. If you don't have access to the VO2 max testing, it gives most people a place to start at.

Cam deformities can sometimes get better by making the pelvis move a little more freely, but I would suggest getting a full evaluation by a licensed practitioner.