Eric I am a 61 yo hot mess who has been static stretching for YEARS with no changes. Combination of a desk job (intense), cycling and tennis. I have been following your techniques this morning for a couple hours and will follow for four weeks. I have the APP :)
It’s absolutely mind blowing - and honestly disheartening how insanely contradictory rehab advice can be. I can imagine a world where my tight quads contribute to patellar tendonitis, so you see a zillion videos about couch stretch etc, and I swear that type of stretching is only irritating my knee and making it angry. And honestly is getting in that position necessary for a happy knee? I really doubt it! Thank you all for making these videos! It’s very interesting and provides useful exercises.
I had to go to the web to learn what and where the VMO muscle is…..well worth the research, as THIS appears to be the cause of my discomfort. I got your app, did three sessions today. And have done the exercises in this video, too. Thank you!
I've been warming up before my softball games using this video and it's made a world of difference. I play on Sundays and usually Mondays I'm a mess. It's been two weeks now. No more pain on Mondays. Feeling great. Thank you.
Great to hear! That is to cool. Thanks for letting us know about that. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thank you guys! I'm going to start with these exercises today. I've been doing couch stretch and other quad stretches for years and my rectus fem is still tight (simple assessment of laying on a bench and hugging one knee in, the hanging leg is at >90°) its really strange because I'm getting deeper and more comfortable in these stretches. I can be relaxed in the couch stretch against the wall with my back straight and back of the head touching the wall. Will keep you posted.
You are welcome and thanks for trying them out. It's clear that even though your passive ROM has increased it has not transfered to your active ROM, Hence, the continued tightness. You will make much more progress towards your goals now that you are only focused on increasing your active ROM. Keep us posted :) - Coach Joshua, Team PM
I had so much pain in the rectus Femoris right leg that walking was painful ..after one exercise , I could make steps with not ache..THANK YOU for explaining how we need to isolate the other muscles when doing this this ...and making the other muscles stronger so that front muscles doesn't have to work so hard.
Thanks for sharing! We are so happy that it worked and for validating our approach. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
In just the 1st 3 minutes, you did make more sense than the rest on YT! I have developed quads, I love doing strengthening protocols for legs - don't want bigger legs anymore, but I am unable to sit on my heels anymore. There is irritation and pain behind my knee. Yes, I do feel the tightness in my quads. Thanks to you both!
You are so welcome. Thanks for watching. We are here if you need more assistance, so try out the exercises, and let us know if you have any questions :) - Coach Joshua, Team PM
I am only 43 and starting to have some major knee pain. I started exercising consistently again for about 5 months now. And lots of the stretching you mentiined to not do. I think between over training and not streatching correctly is my problem. Im really looking forward to trying these streatches/exercises.
Hi! We are so happy that you found us. We have great advice for people like you who want to be active, find the minimum effective dose, and do the correct type of training to support the activities you love. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM
Huge thanks to you! I've been wrestling with a tight rec-fem just smashing trigger points and stretching to no avail for several weeks. I was skeptical that your foam rolling method with that glute engagement or hip extension would be aggressive enough. But, in only 2 days of really just doing that exercise alone, the rec-fem released nicely and my knee pain disappeared. What a relief! Again, huge thanks for sharing this knowledge. I've got your app!
Hello sorry to bother you, I play football and got a really tight rec fem, experiencing cramps in it often and on pressure can’t get my heel to glute. On the exercise you are describing i feel tightness when my leg is not even 30 degrees up from the floor. Did you have the same tight/painful feeling when you did the exercise? And did it really go away after 2 days? I would really appreciate you answering, thank you.
@@gaspervrtacnik7406 Yeah no problem. I felt tightness but not pain. Yes my rec fem released or loosened up in 2 days of doing just the exercise with the foam roller.
Thank you, i guess i have such tightness that it comes out as painfulish feeling. My leg is a mess. I had a broken Illiac crest and had to use crutches for 3 months, resulting in all muscles weakening and rec fem doing all the work now. Well thank you so much for your time again, have a great day
Hi and sorry for the late reply. Thanks for trying it out and for commenting. It's great to read about your results. How are you now? - Coach Joshua, Team PM
Thanks! We don't have specific courses for professionals but help them to use our content with their clients. Email us at vip@pmcoach.pro for more info. - Coach Joshua, Team PM
I have walked "wrongly" with my right leg for more than 20 years and have lost the movement of natural gait in this leg. When trying to walk correctly with this leg I have overworked the rectus femoris on this leg. I hope these exercises are a step to correcting this. Thank you for sharing!
Thanks for letting us know about that, and sorry for the late reply. We appreciate you stopping by to watch and comment. Did you try out the exercises? Please keep us posted on your progress :) - Coach Joshua, Team PM
@@PrecisionMovementCoach I have tried the exercises and the leg is calm now however the movement is still the problem. It turns out it could be because of a tiny crack in the the right hip labrum. If that's the case a special shot could help heal it and maybe the movement will be posible again. Thank you!
Thank you so much for your video's. It's working amazing on all my muscle pain. Can you please make a video about tight and painfull pelvic floor muscles? Its caused by compensation and imbalance, like you are telling us in your video. So many people are dealing with painfull pelvic floor muscles. We don't know where it's coming from. Muscle stretching or relaxation exercises are not working.
You are welcome and thanks for the suggestion. In the meantime, try activating your pelvic floor muscles often throughout the day. Regular contracting and relaxing should help :) - Coach Joshua, Team PM
Great video Found this video while doing some research on stretching. Great stuff. I have found that as I ramp up my running and other work out routines I found myself picking up injuries in the groin area. These exercises along with others I've found have helped me get back into my running and even help me run faster and longer with no pain and a lot more enjoyment as well as a sense of accomplishment. Keep up the good work . Subbed your channel.
Thanks for the comment. We are so happy we can help you out. Check out the first two videos here if you haven't already for more ideas: www.youtube.com/@PrecisionMovementCoach/search?query=run Let us know if you have any questions :) - Coach Joshua, Team PM
While watching, I decided to leave a comment how to avoid using the TFL (which is very important to avoid overload) - but a couple of seconds later you just gave those crucial tips. I was suffering from overmobility caused by too much static stretching, a flat lower back and an inactive Psoas. Key for me was KB Sumo DL, restoring a physiological lumbal lordosis and Psoas activation. Excellent Job!
Thanks for the video. Could you illustrate the full name of the areas being worked on and show their location on the chart at the beginning of the video? That would be most helpful.
I'm so happy to have found this. I've been dealing with this for a couple of years and every practitioner prescribes stretching, which never helps. It's making my leg more unstable and tightness doesn't go away. For the Standing Slumpy Psoas, do fists need to be on the wall, or can it be flat hands? I downloaded the ROM Coach app. Which program addresses the rectus femoris/tight quad exercises in this video?
So happy that you found us! Flat hands are okay. Try out the Hip Rotation 1 routine in the ROM Coach app and let us know how it goes :) - Coach Joshua, Team PM
Thank you so much for this! After watching countless TH-cam videos from people who sound really knowledgeable, I'm placing my trust in your teachings and scientific approach. Personally, I struggle with tight psoas muscles and super tight quads. Will these exercises help improve my really bad posture?
Glad it was helpful! Thanks for trusting us to help guide your efforts. These exercises are a good start and also check these out: www.youtube.com/@PrecisionMovementCoach/search?query=posture - Coach Joshua, Team PM
Great video as always! I struggle to kneel, with my shins on the floor and my bum on my heels, my quads hurt and I struggle to straighten my torso. Will these exercises help me to kneel comfortably? Or is there another video that would be more useful? Thanks again for your great work
Is there a difference between the roller you use and the white foam rollers used by physical therapists? And what are your thoughts on the vibration foam rollers?
Mine's pretty firm, so goes deeper. And hurts more. I have a vibrational roller - don't use it much but it's cool too. I don't think it makes a huge difference. Feels nice though.
Love your videos! They have helped me a lot as little things surface here and there. I play a lot of tennis - is there anything you recommend on your app as far as regular strength or proper movement patterns specifically for tennis?
Are these exercises ok to do with lumbar stenosis and a bad case of sciatica! I love your videos and thank you for sharing a lot of good and different ways to get get your body moving properly!
The gun is overkill. Why is it awkward? Use your fingers and try out the exercise in a chair. Press into the target area with your fingers and then bend/straighten your knee repeatedly. Try that out and let us know how it goes :) - Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks for getting back to me. I should have said it was only the foam rolling at 8:40 (forearm plank rolling quads) that I found awkward: harder to control and to keep it up for a longer time. I have used my fingers to massage, but the massage gun is stronger. By "overkill", do you mean it is too hard on injured tissue?
@@bruces317 ok, try putting your forearms on an elevated surface with some cushioning and let us know how it goes. You can learn more about massage guns here. They don't provide much benefit over other tools: th-cam.com/video/bFZ76SwaVYs/w-d-xo.html There has to be an active component coupled with whatever tool you are using to apply pressure (autogenic inhibition) or else the effect will not last. The gun is essentially applying unnecessary force past the minimum effective dose needed. Does that help? - Coach Joshua, Team PM
I think a video your guys need to make is - a time efficient 5 minute routine you can do before a running based sport. And then a 5 minute cool down for after your exercise. You often caution against the risks and limitations of static stretching. But I’m still doing 5 minute running warm up and cool down routines off TH-cam, just because I feel like I should to avoid injuring myself. These routines include those static stretches. The conventional wisdom says you should do dynamic stretches before your exercise and then static one’s after, but I’m open to an alternative approach. So what would the Precision Movement warm up and cool down routine look like? I need something simple and time effective I can just follow along to without having to think.
Hey! The ROM Coach app contains awesome running specific routines from mobility to preparation and recovery. Check it out here: rom.coach/get/ Let us know if you need any help getting started :) - Coach Joshua, Team PM
@@PrecisionMovementCoach I checked out the pre and post run routines on ROM. They're cool, but not 100% what I'm looking for. I (and I think others) would really value a 5-minute follow along video. I want to put my phone on the table and follow along, then head out for my run, then follow along to a 5 minute post run routine when I get back. Any more complexity or effort than that and I'll likely not manage to commit to it.
I modify Exercise 4. Glute & HS Activator by laying my hips on a roller on the floor and doing the last half of the glute and HS activation as I am so very tight in the front hip flexor area. I feel I can keep my pelvis more neutral and gives my underperforming glutes a better chance of firing as I hold myself against the roller and engage core muscles.
Hi doc thanks for sharing your video I'm 47 years old 4months after my patella surgery my knee bending is 16 degree only and I'm exercise knee bending it's about 34 degree that's it locked in 34degree my quadriceps tendon so tight and when I bend my knee I feel my patella crashing to femur bones a little bit pain. Why can't bend my knee Locke in 34 degree what should I do please help me thank you very much.can I go to work for this.
Hi and thanks for asking. We recommend you try these exercises but stop if they cause more pain. Also, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/knee-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
Thanks for the video! and for explaining the reasonings. One question, you said doing 3 times a week would be beneficial, should this be before exercise, after exercise, or maybe on an off day? Or doesn't matter too much
Thanks, definitely will. Looking forward to getting a few weeks in, I've had quad issues on and off for the last year and maybe this will do some good.
I still can't quite figure out for the 2nd exercise, how to activate my VMO without my rec fem overcompensating and completely taking over. Are there any special tricks or should I go see a Pt in person?
Great video and awesome approach. Been struggling with muscle imbalances (VL:VMO) for 3 three years now. Just one question - would you recommend doing this routine before compound movements such as step downs or bodyweight squats or should you rather do the routine on separate days as an active recovery workout?
@@PrecisionMovementCoach I've been doing a handful of post-run static stretches. I most of the people who recommend static stretching are saying to do them post-run so that you're warmed up. Do you think it is better to do your exercises post run or is the risk of injury not affected by the timing of the exercise?
Hi :) Great video! how about doing the ASMR Quads as part of the Anterior Pelvic Tilt Routine? or even instead of the Kneeling Hip Flexor Dual Contract Relax (DCR) Stretch for those suffering from chondromalacia patella and pain when kneeling? Thanks a lot!
Hi, great video! I was wondering for the 2nd exercise how you know whether your femoris or your intermedius is doing the work? If feel slight pain during the exercise, does that mean I am using my femoris?
Hi and sorry for the late reply. It's tricky to tune into those muscles because they are smaller and deeper than the others. Try closing your eyes when you do the activations and then refer to an anatomy atlas inbetween. Your ability to "see" and activate will improve with time and practice. How are you now? - Coach Joshua, Team PM
8:56. When I did this, I had a shooting nerve pain down my medial thigh into my knee. I’ve been having tight hip flexor problems with numbness in that area exactly and so clearly I found where the problem is. Do you have any suggestions since I can’t really do anything that puts pressure on a hip flexor, nor can I do your lengthening hip flexor stretch with a kneel and glute activation, which stretches my hip flexor and causes the same nerve numbness sensation
Thanks for letting us know that. Try these out next and send a report: th-cam.com/video/C3ay8ZVdWGw/w-d-xo.htmlsi=b4QAmdn0rZISWSGB Talk to you soon :) - Coach Joshua, Team PM
@@PrecisionMovementCoach hey Coach Josh! Thank you for directing me to those videos. I don’t get any nerve pain while performing them. I do notice activation in my Psoas muscle and that activation is almost exactly where I’ve been feeling my pain. And then, after I finish the exercise exercises, where I normally have nerve numbness in my hips, and down my inner thigh, I now have a sort of sore “ I just worked in this area” kind of soreness, but in a good way. My hips have been feeling tight and has made it a little difficult for me to walk in after performing these exercises, walking feels a lot smoother. I believe this is a dressing some weakness I have in my Psoas muscle. My trouble side definitely feels it more than my better side, but they both definitely need work. Thanks again!
I am using this video each day know as my everyday routine. I hurt my right rec fem playing soccer. I have never had quad pain like it before. It felt like a burn right in the middle of the thigh and very painful. I can walk, lightly job ok. Squat perfectly fine, but the whole kicking motion, burns so much right in the middle. This video has helped with the pain so far. Still not 100%, but getting there. Do you guys recommend KT tape at all?
Hi, and thanks for sharing that. This technique is excellent (and free) but not as comprehensive and progressive as the Hip Pain Solution Program. Check it out in the video description, and let us know if you have any questions. KT tape can provide tactile feedback about your movement and posture. It attaches superficially to your skin and does not directly manipulate connective tissue or muscle. It is entirely passive and does not affect the neurological aspect of movement. Also, our brains do a decent job of filtering stimuli from our skin (like clothing), so the tape may not alert us as much as we need to effect an active change. Furthermore, if the tape is too supportive, it acts as a brace. Anytime we introduce a brace to a part of our body, our brains no longer have to service that area, so it doesn't. That can lead to additional overuse issues if specific muscles are now tasked with new demands. Behaviour and body use modifications, along with active techniques designed to promote safe and effective movement, are the way to go. Let me know if that helps or if you need more advice or assistance :) - Coach Joshua, Team PM
That is okay! It just means that the muscles are weak, and your tolerance to cramping is low. Work on the exercises, try to withstand the cramping, and you will improve with time and practice :) - Coach Joshua, Team PM
Hello Precision Movement Team, would like to ask if my lack of dorsiflexion can cause tightness in rectus femoris muscle and glute muscles (piriformis (or all deep 6 muscles), maximus, medius, minimus) as a compensation mechanism? With your channel dorsiflexion test (shown in another video) I can't reach wall with my left knee by 4.5 cm and right knee by 6.5 cm. Also would like to ask witch of 'Solution' programs can help with my dorsiflexion, hip flexor, glute problems? Thank you for your answer and for the great video once again :)
Hey. Your issues are certainly connected. A combination of Hip Pain Solution and Knee Pain Solution can help you out: www.precisionmovement.coach/hip-pain-solution-yt www.precisionmovement.coach/knee-pain-solution-yt Let us know if you have any more questions :) - Coach Joshua, Team PM
Hi! This specific routine is not in the library. Thanks for the suggestion. The exercises are in the library but the search engine is broken at the moment. We are working on a fix. It's annoying but you can scroll the list to find them and then create a custom routine featuring them all. Let us know if you have any more questions :) - Coach Joshua, Team PM
Hi, I downloaded the app and went through the assessment. I’m curious if one could expect to do those, or achieve those positions and strength with moderate tri-compartmental osteoarthritis in the knees as well as bone on bone behind the patella. I chose hip, knee and low back focus for the assessment. It was very painful.
Yes, absolutely. It's hard to say how much progress you will make and how quickly but you will notice changes after 4 - 6 weeks of consistent practice :) Keep us posted on your progress :) - Coach Joshua, Team PM
How often should I do these exercises? After on day I can feel the difference and I din't even do all the exercises. It seems like the execise force the body to move correctly as you build more muscle in the affected area.
nice man! Arching low back a bit made me feel hip flexor instead of quads! Can I do these daily? My quads and RF are too tight to the point I cannot walk.
Glad that you like it. Do them 2 - 3 time weekly. Resting is as important as the exercises. Pushing down inhibits RF so keep working on it. You will improve with time and practice :) - Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you! I think one thing that was a game changer for me that the video did not mention, is hamstring tightness, when hamstrings are tight your quads has to work more to extend your knee and as a result tighten. What do you think?
I’ve had hip impingement surgery and hip avulsion fracture surgery back in 2021, I did some physical therapy but my rectus femoris still seems to be weak. I’ve tried laser therapy, cupping and scrapping but it only gives me a temporary relief. It hurts when I sprint and squat. Left leg feels 100% and my right leg feels 70%.
We've got you covered. You've also tried a lot of passive techniques that don't lead to lasting results. You need the Hip Pain Solution program: www.precisionmovement.coach/hip-pain-solution-yt It will help you to address the root cause of your issue :) - Coach Joshua, Team PM
Hi... Your videos are very unique and precise.. I've got an supraspinatus rotator cuff tear for more about like 2 year now... I've been following your rotator cuff rehab program for more about a month and it's great because I've seen improvement in myself but the thing is how long should I keep doing it because I didn't diagnosed it back then not knowing I had a tear and due to which i think I've severely damaged my tendon ps: it's tendonitis and it's partial tear... What should I do apply ice or heat as my doc said ice are for acute injury and mine it has been there for a long time now..please suggest
Keep doing these exercises forever :) Also, try alternating heat and cold. Do 30 sec cold/30 sec heat for a total of 5 min. The Knee Pain Solution program can help you to make more progress: www.precisionmovement.coach/knee-pain-solution/ - Coach Joshua, Team PM
My knees and quads feel tight when standing. It also stiffs right on top of my knees when walking. My doc said it might be Malalignment knee. When I hold my knee tight I feel like I can walk without stiffness. It’s been 6 months and it slowly increasing. What should I do?
These exericses are a good start. Do them 2 - 3 times weekly for 4 weeks. Also, check out the resources in the video descrtipion for more ideas. Especially, the Hip Pain Solution program :) - Coach Joshua, Team PM
Hi! This didn’t work. I am still having same issue. Did X-ray and mri for both knees and also lower back and all the reports came normal. What would be causing this? It’s hard to stand for longer than few minutes.
Hello, I play football and got a really tight rec fem. I haven’t been really using my right leg for 3 months now because of injury . For the past 3 weeks i have been trying strengthening my rec fem because of tightness. I thought the reason for tightness was that it was weak. Turns out from your explanation i was wrong it has been doing all the work and my strengthening has been doing even more damage. I gave a try to the first exercise(ASMR: Quads/ITB) and experienced really awful tightness when my leg wasn’t even 30 degrees from the floor. Is the tightness normal? Should i continue the exercise or stop? If continue how often should i do the exercises? I would really appreciate you answering, thank you.
Hey! Try out these exercises 2-3 times per week and keep us posted on your progress. The tightness should subside with time and practice. The Hip Pain Solution program is a very comprehensive plan that will help you to address multiple root causes of your issue: www.precisionmovement.coach/hip-pain-solution-yt It can help you to make even more progress :) - Coach Joshua, Team PM
Hello, the pain/tightness is already gone, though thank you for your reply. I visited a doctor. The problem was that i had weak quad muscles. One of the quad muscles wasn’t doing it’s thing (the patella was being shifted) resulting in the pain/tightness that was similar to cramping in the bottom of rectus femoris. The solution was very simple - strengthening my quad muscles.
If you can do them at all then that is a good start. Apply any modifications to suit your capabilities and go from there. Most people take at least 4 weeks to notice improvements. Keep us posted on your progress :) - Coach Joshua, Team PM
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Your approach to solve these issues is very effective. Thank you for continue sharing your knowledge.
You are welcome and we really appreciate you taking the time to comment :)
Eric I am a 61 yo hot mess who has been static stretching for YEARS with no changes. Combination of a desk job (intense), cycling and tennis. I have been following your techniques this morning for a couple hours and will follow for four weeks. I have the APP :)
Thanks for trusting us to guide your efforts.
Keep us posted on your progress :)
- Coach Joshua, Team M
It’s absolutely mind blowing - and honestly disheartening how insanely contradictory rehab advice can be. I can imagine a world where my tight quads contribute to patellar tendonitis, so you see a zillion videos about couch stretch etc, and I swear that type of stretching is only irritating my knee and making it angry. And honestly is getting in that position necessary for a happy knee? I really doubt it!
Thank you all for making these videos! It’s very interesting and provides useful exercises.
You are so welcome!
We are happy that you finally found us and are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I had to go to the web to learn what and where the VMO muscle is…..well worth the research, as THIS appears to be the cause of my discomfort. I got your app, did three sessions today. And have done the exercises in this video, too. Thank you!
"Length without strength" 👏👏👏 thats brilliant
Yes it is!
Thank you :)
Catchy but it's wrong.
Dble trouble, and dble the info, great work again coach e and b. Almost 500k subs, man u are killing it.
Yusss!
I've been warming up before my softball games using this video and it's made a world of difference. I play on Sundays and usually Mondays I'm a mess. It's been two weeks now. No more pain on Mondays. Feeling great. Thank you.
Great to hear!
That is to cool. Thanks for letting us know about that.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you guys! I'm going to start with these exercises today. I've been doing couch stretch and other quad stretches for years and my rectus fem is still tight (simple assessment of laying on a bench and hugging one knee in, the hanging leg is at >90°) its really strange because I'm getting deeper and more comfortable in these stretches. I can be relaxed in the couch stretch against the wall with my back straight and back of the head touching the wall. Will keep you posted.
You are welcome and thanks for trying them out. It's clear that even though your passive ROM has increased it has not transfered to your active ROM, Hence, the continued tightness.
You will make much more progress towards your goals now that you are only focused on increasing your active ROM.
Keep us posted :)
- Coach Joshua, Team PM
really learn a ton on movement from your videos. Thank you for all the effort you put into your work!
You are welcome and thanks for watching :)
Love all your videos - so informative. This scientific explanation and correct instruction is ultra valuable. Thanks again
Much appreciated, Dawna!
just found you today and im excited to continue
Yay!
So happy that you found us :)
After watching this video I have much hope, that my issues will be resolved. Thank you so much, I took notes ;)
Glad it helped you :)
i suffer from same problem .how are you now did you practice this exercices ?
I had so much pain in the rectus Femoris right leg that walking was painful ..after one exercise , I could make steps with not ache..THANK YOU for explaining how we need to isolate the other muscles when doing this this ...and making the other muscles stronger so that front muscles doesn't have to work so hard.
Thanks for sharing!
We are so happy that it worked and for validating our approach.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
In just the 1st 3 minutes, you did make more sense than the rest on YT! I have developed quads, I love doing strengthening protocols for legs - don't want bigger legs anymore, but I am unable to sit on my heels anymore. There is irritation and pain behind my knee. Yes, I do feel the tightness in my quads. Thanks to you both!
You are so welcome. Thanks for watching.
We are here if you need more assistance, so try out the exercises, and let us know if you have any questions :)
- Coach Joshua, Team PM
SUPER USEFULL VIDEO!
:)
I am only 43 and starting to have some major knee pain. I started exercising consistently again for about 5 months now.
And lots of the stretching you mentiined to not do. I think between over training and not streatching correctly is my problem. Im really looking forward to trying these streatches/exercises.
Hi!
We are so happy that you found us.
We have great advice for people like you who want to be active, find the minimum effective dose, and do the correct type of training to support the activities you love.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Huge thanks to you! I've been wrestling with a tight rec-fem just smashing trigger points and stretching to no avail for several weeks. I was skeptical that your foam rolling method with that glute engagement or hip extension would be aggressive enough. But, in only 2 days of really just doing that exercise alone, the rec-fem released nicely and my knee pain disappeared. What a relief! Again, huge thanks for sharing this knowledge. I've got your app!
Hello sorry to bother you, I play football and got a really tight rec fem, experiencing cramps in it often and on pressure can’t get my heel to glute. On the exercise you are describing i feel tightness when my leg is not even 30 degrees up from the floor. Did you have the same tight/painful feeling when you did the exercise? And did it really go away after 2 days? I would really appreciate you answering, thank you.
@@gaspervrtacnik7406 Yeah no problem. I felt tightness but not pain. Yes my rec fem released or loosened up in 2 days of doing just the exercise with the foam roller.
Thank you, i guess i have such tightness that it comes out as painfulish feeling. My leg is a mess. I had a broken Illiac crest and had to use crutches for 3 months, resulting in all muscles weakening and rec fem doing all the work now. Well thank you so much for your time again, have a great day
@@gaspervrtacnik7406 You’ll figure it out. Don’t give up.
Hi and sorry for the late reply.
Thanks for trying it out and for commenting.
It's great to read about your results. How are you now?
- Coach Joshua, Team PM
Simply the best!l need info if you give Courses for Proffesionals in Movement please 🙏❤️
Thanks!
We don't have specific courses for professionals but help them to use our content with their clients.
Email us at vip@pmcoach.pro for more info.
- Coach Joshua, Team PM
Thank you sooooo much! This is spot on for my rectus femoris.
Glad it was helpful!
Thanks for trying it out.
Let us know if you need any more tips :)
- Coach Joshua, Team PM
Great app thanks
Thanks for trying it out :)
This has significantly decreased my 3 years of sacrum pain!
Amazing!
Thanks for taking the time to try it out and for letting us know.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thanks coach!
No worries!
I have walked "wrongly" with my right leg for more than 20 years and have lost the movement of natural gait in this leg. When trying to walk correctly with this leg I have overworked the rectus femoris on this leg. I hope these exercises are a step to correcting this. Thank you for sharing!
Thanks for letting us know about that, and sorry for the late reply.
We appreciate you stopping by to watch and comment.
Did you try out the exercises?
Please keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach I have tried the exercises and the leg is calm now however the movement is still the problem. It turns out it could be because of a tiny crack in the the right hip labrum. If that's the case a special shot could help heal it and maybe the movement will be posible again. Thank you!
Thank you so much for your video's. It's working amazing on all my muscle pain.
Can you please make a video about tight and painfull pelvic floor muscles? Its caused by compensation and imbalance, like you are telling us in your video.
So many people are dealing with painfull pelvic floor muscles. We don't know where it's coming from. Muscle stretching or relaxation exercises are not working.
You are welcome and thanks for the suggestion.
In the meantime, try activating your pelvic floor muscles often throughout the day.
Regular contracting and relaxing should help :)
- Coach Joshua, Team PM
Great video
Found this video while doing some research on stretching. Great stuff. I have found that as I ramp up my running and other work out routines I found myself picking up injuries in the groin area. These exercises along with others I've found have helped me get back into my running and even help me run faster and longer with no pain and a lot more enjoyment as well as a sense of accomplishment. Keep up the good work . Subbed your channel.
Thanks for the comment.
We are so happy we can help you out.
Check out the first two videos here if you haven't already for more ideas:
www.youtube.com/@PrecisionMovementCoach/search?query=run
Let us know if you have any questions :)
- Coach Joshua, Team PM
This is great. Thank you.
You're very welcome!
While watching, I decided to leave a comment how to avoid using the TFL (which is very important to avoid overload) - but a couple of seconds later you just gave those crucial tips. I was suffering from overmobility caused by too much static stretching, a flat lower back and an inactive Psoas. Key for me was KB Sumo DL, restoring a physiological lumbal lordosis and Psoas activation.
Excellent Job!
Glad to help :)
Thanks for the video. Could you illustrate the full name of the areas being worked on and show their location on the chart at the beginning of the video? That would be most helpful.
Thanks for the suggestion :)
I'm so happy to have found this. I've been dealing with this for a couple of years and every practitioner prescribes stretching, which never helps. It's making my leg more unstable and tightness doesn't go away. For the Standing Slumpy Psoas, do fists need to be on the wall, or can it be flat hands? I downloaded the ROM Coach app. Which program addresses the rectus femoris/tight quad exercises in this video?
So happy that you found us!
Flat hands are okay.
Try out the Hip Rotation 1 routine in the ROM Coach app and let us know how it goes :)
- Coach Joshua, Team PM
Thank you so much for this! After watching countless TH-cam videos from people who sound really knowledgeable, I'm placing my trust in your teachings and scientific approach. Personally, I struggle with tight psoas muscles and super tight quads. Will these exercises help improve my really bad posture?
Glad it was helpful!
Thanks for trusting us to help guide your efforts.
These exercises are a good start and also check these out:
www.youtube.com/@PrecisionMovementCoach/search?query=posture
- Coach Joshua, Team PM
thank you!
Welcome!
Grateful! Appreciated! Sure it will help us!
Thanks for trying it out :)
Great video as always! I struggle to kneel, with my shins on the floor and my bum on my heels, my quads hurt and I struggle to straighten my torso. Will these exercises help me to kneel comfortably? Or is there another video that would be more useful? Thanks again for your great work
These exercises are a good start.
Try them out and let us know how it goes :)
- Coach Joshua, Team PM
Is there a difference between the roller you use and the white foam rollers used by physical therapists?
And what are your thoughts on the vibration foam rollers?
Mine's pretty firm, so goes deeper. And hurts more. I have a vibrational roller - don't use it much but it's cool too. I don't think it makes a huge difference. Feels nice though.
Love your videos! They have helped me a lot as little things surface here and there. I play a lot of tennis - is there anything you recommend on your app as far as regular strength or proper movement patterns specifically for tennis?
Thanks for the feedback! Go into ROM Coach / Training / Library / Routines, then search "tennis" and you'll see a bunch of tennis specific routines.
This is exactly what I need! Thank you so much!
Thx!
You are welcome :)
Are these exercises ok to do with lumbar stenosis and a bad case of sciatica!
I love your videos and thank you for sharing a lot of good and different ways to get get your body moving properly!
These exercises are safe as long as they do not cause more pain.
Try them out and let us know how it goes :)
- Coach Joshua, Team PM
Are there any disadvantages to using a percussion massage gun instead of foam rolling? I find it awkward to lie face down and foam roll.
The gun is overkill.
Why is it awkward?
Use your fingers and try out the exercise in a chair. Press into the target area with your fingers and then bend/straighten your knee repeatedly.
Try that out and let us know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks for getting back to me.
I should have said it was only the foam rolling at 8:40 (forearm plank rolling quads) that I found awkward: harder to control and to keep it up for a longer time.
I have used my fingers to massage, but the massage gun is stronger. By "overkill", do you mean it is too hard on injured tissue?
@@bruces317 ok, try putting your forearms on an elevated surface with some cushioning and let us know how it goes.
You can learn more about massage guns here. They don't provide much benefit over other tools:
th-cam.com/video/bFZ76SwaVYs/w-d-xo.html
There has to be an active component coupled with whatever tool you are using to apply pressure (autogenic inhibition) or else the effect will not last. The gun is essentially applying unnecessary force past the minimum effective dose needed.
Does that help?
- Coach Joshua, Team PM
@@PrecisionMovementCoach Yes, that is very helpful. Thanks again.
I think a video your guys need to make is - a time efficient 5 minute routine you can do before a running based sport. And then a 5 minute cool down for after your exercise.
You often caution against the risks and limitations of static stretching. But I’m still doing 5 minute running warm up and cool down routines off TH-cam, just because I feel like I should to avoid injuring myself. These routines include those static stretches. The conventional wisdom says you should do dynamic stretches before your exercise and then static one’s after, but I’m open to an alternative approach.
So what would the Precision Movement warm up and cool down routine look like? I need something simple and time effective I can just follow along to without having to think.
Hey!
The ROM Coach app contains awesome running specific routines from mobility to preparation and recovery.
Check it out here:
rom.coach/get/
Let us know if you need any help getting started :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach great- thank you!
@@PrecisionMovementCoach I checked out the pre and post run routines on ROM. They're cool, but not 100% what I'm looking for. I (and I think others) would really value a 5-minute follow along video. I want to put my phone on the table and follow along, then head out for my run, then follow along to a 5 minute post run routine when I get back. Any more complexity or effort than that and I'll likely not manage to commit to it.
I modify Exercise 4. Glute & HS Activator by laying my hips on a roller on the floor and doing the last half of the glute and HS activation as I am so very tight in the front hip flexor area. I feel I can keep my pelvis more neutral and gives my underperforming glutes a better chance of firing as I hold myself against the roller and engage core muscles.
Nice mod :)
Hi doc thanks for sharing your video I'm 47 years old 4months after my patella surgery my knee bending is 16 degree only and I'm exercise knee bending it's about 34 degree that's it locked in 34degree my quadriceps tendon so tight and when I bend my knee I feel my patella crashing to femur bones a little bit pain. Why can't bend my knee Locke in 34 degree what should I do please help me thank you very much.can I go to work for this.
Hi and thanks for asking.
We recommend you try these exercises but stop if they cause more pain.
Also, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Great video. Thank you so much for what you are doing
My pleasure!
Great video ❤
Thank you!!
Excellent video! Super helpful.
Glad that you think so!
Thanks for stopping by to let us know :)
- Coach Joshua, Team PM
This was great, thanks so much!
Glad you enjoyed it!
Let us know if you have any questions :)
- Coach Joshua, Team PM
I think that last move was just the one I've been looking for...my leg was shaking as I was pulling it up behind me.
Glad that you found it!
Try it out 2 - 3 times weekly for 4 weeks and get back to us with a progress report :)
- Coach Joshua, Team PM
Thanks for the video! and for explaining the reasonings. One question, you said doing 3 times a week would be beneficial, should this be before exercise, after exercise, or maybe on an off day? Or doesn't matter too much
You are welcome, and thanks for watching.
Try them on your off days, and please keep us posted on your progress :)
- Coach Joshua, Team PM
Thanks, definitely will. Looking forward to getting a few weeks in, I've had quad issues on and off for the last year and maybe this will do some good.
I still can't quite figure out for the 2nd exercise, how to activate my VMO without my rec fem overcompensating and completely taking over. Are there any special tricks or should I go see a Pt in person?
DOES THIS HELP WITH RANGE OF MOTION TO GET HEEL TO BUTT?
YUP
Great stuff. Very helpful ! Thank you.
Glad it was helpful!
Are your quads chromically tight?
Keep us posted on your progress :)
- Coach Joshua, Team PM
Great video and awesome approach. Been struggling with muscle imbalances (VL:VMO) for 3 three years now. Just one question - would you recommend doing this routine before compound movements such as step downs or bodyweight squats or should you rather do the routine on separate days as an active recovery workout?
Glad that you like it!
The routine is great to do on workout days or on off days :)
- Coach Joshua, Team PM
Would you recommend static stretches in addition to these exercises? If so when?
No.
I have your app and use it daily. I can’t find these exercises in the app to add to my routine. Can you help?
Hey!
Thanks for using the app.
Did you search the Single Exercises library for them?
- Coach Joshua, Team PM
Are you saying that there are always active dynamic exercises for each muscle set that are better than the common static stretches?
Yes, absolutely
@@PrecisionMovementCoach I've been doing a handful of post-run static stretches. I most of the people who recommend static stretching are saying to do them post-run so that you're warmed up. Do you think it is better to do your exercises post run or is the risk of injury not affected by the timing of the exercise?
You can do PM exercises any time.
Check out the ROM Coach Running-specific exercises and stop passively stretching.
rom.coach/get/
Hi :) Great video! how about doing the ASMR Quads as part of the Anterior Pelvic Tilt Routine? or even instead of the Kneeling Hip Flexor Dual Contract Relax (DCR) Stretch for those suffering from chondromalacia patella and pain when kneeling? Thanks a lot!
Go for it :)
Hi, great video! I was wondering for the 2nd exercise how you know whether your femoris or your intermedius is doing the work? If feel slight pain during the exercise, does that mean I am using my femoris?
Hi and sorry for the late reply.
It's tricky to tune into those muscles because they are smaller and deeper than the others. Try closing your eyes when you do the activations and then refer to an anatomy atlas inbetween. Your ability to "see" and activate will improve with time and practice.
How are you now?
- Coach Joshua, Team PM
8:56. When I did this, I had a shooting nerve pain down my medial thigh into my knee. I’ve been having tight hip flexor problems with numbness in that area exactly and so clearly I found where the problem is. Do you have any suggestions since I can’t really do anything that puts pressure on a hip flexor, nor can I do your lengthening hip flexor stretch with a kneel and glute activation, which stretches my hip flexor and causes the same nerve numbness sensation
Thanks for letting us know that.
Try these out next and send a report:
th-cam.com/video/C3ay8ZVdWGw/w-d-xo.htmlsi=b4QAmdn0rZISWSGB
Talk to you soon :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach hey Coach Josh! Thank you for directing me to those videos. I don’t get any nerve pain while performing them. I do notice activation in my Psoas muscle and that activation is almost exactly where I’ve been feeling my pain. And then, after I finish the exercise exercises, where I normally have nerve numbness in my hips, and down my inner thigh, I now have a sort of sore “ I just worked in this area” kind of soreness, but in a good way. My hips have been feeling tight and has made it a little difficult for me to walk in after performing these exercises, walking feels a lot smoother. I believe this is a dressing some weakness I have in my Psoas muscle. My trouble side definitely feels it more than my better side, but they both definitely need work. Thanks again!
I am using this video each day know as my everyday routine. I hurt my right rec fem playing soccer. I have never had quad pain like it before. It felt like a burn right in the middle of the thigh and very painful. I can walk, lightly job ok. Squat perfectly fine, but the whole kicking motion, burns so much right in the middle. This video has helped with the pain so far. Still not 100%, but getting there. Do you guys recommend KT tape at all?
Hi, and thanks for sharing that.
This technique is excellent (and free) but not as comprehensive and progressive as the Hip Pain Solution Program. Check it out in the video description, and let us know if you have any questions.
KT tape can provide tactile feedback about your movement and posture. It attaches superficially to your skin and does not directly manipulate connective tissue or muscle. It is entirely passive and does not affect the neurological aspect of movement. Also, our brains do a decent job of filtering stimuli from our skin (like clothing), so the tape may not alert us as much as we need to effect an active change.
Furthermore, if the tape is too supportive, it acts as a brace. Anytime we introduce a brace to a part of our body, our brains no longer have to service that area, so it doesn't. That can lead to additional overuse issues if specific muscles are now tasked with new demands.
Behaviour and body use modifications, along with active techniques designed to promote safe and effective movement, are the way to go.
Let me know if that helps or if you need more advice or assistance :)
- Coach Joshua, Team PM
Thank you so much for this. Question: how many seconds do you hold the "Standing slumpy psoas" exercise?
You are welcome and hold it for as long as is comfortable :)
- Coach Joshua, Team PM
Is this done while maintaining ur normal leg day strengthening workout?
Yup!
exercise like these cause me muscle cramps
That is okay!
It just means that the muscles are weak, and your tolerance to cramping is low.
Work on the exercises, try to withstand the cramping, and you will improve with time and practice :)
- Coach Joshua, Team PM
Hello Precision Movement Team, would like to ask if my lack of dorsiflexion can cause tightness in rectus femoris muscle and glute muscles (piriformis (or all deep 6 muscles), maximus, medius, minimus) as a compensation mechanism? With your channel dorsiflexion test (shown in another video) I can't reach wall with my left knee by 4.5 cm and right knee by 6.5 cm.
Also would like to ask witch of 'Solution' programs can help with my dorsiflexion, hip flexor, glute problems?
Thank you for your answer and for the great video once again :)
Hey.
Your issues are certainly connected. A combination of Hip Pain Solution and Knee Pain Solution can help you out:
www.precisionmovement.coach/hip-pain-solution-yt
www.precisionmovement.coach/knee-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I was hoping to do this routine with the app, but I don't see it there, nor the individual exercises ... ?
Hi!
This specific routine is not in the library. Thanks for the suggestion.
The exercises are in the library but the search engine is broken at the moment. We are working on a fix.
It's annoying but you can scroll the list to find them and then create a custom routine featuring them all.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Hi, I downloaded the app and went through the assessment. I’m curious if one could expect to do those, or achieve those positions and strength with moderate tri-compartmental osteoarthritis in the knees as well as bone on bone behind the patella. I chose hip, knee and low back focus for the assessment. It was very painful.
Yes, absolutely.
It's hard to say how much progress you will make and how quickly but you will notice changes after 4 - 6 weeks of consistent practice :)
Keep us posted on your progress :)
- Coach Joshua, Team PM
How often should I do these exercises? After on day I can feel the difference and I din't even do all the exercises. It seems like the execise force the body to move correctly as you build more muscle in the affected area.
2 - 3 times per week is sufficient.
We are so happy to read that they are already helping!
Keep us posted on your progress :)
- Coach Joshua, Team PM
nice man! Arching low back a bit made me feel hip flexor instead of quads! Can I do these daily? My quads and RF are too tight to the point I cannot walk.
and first excercise, should i push down the whole time to turn off RF? Mine do not turn off yet...
Glad that you like it.
Do them 2 - 3 time weekly. Resting is as important as the exercises.
Pushing down inhibits RF so keep working on it. You will improve with time and practice :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you! I think one thing that was a game changer for me that the video did not mention, is hamstring tightness, when hamstrings are tight your quads has to work more to extend your knee and as a result tighten. What do you think?
I’ve had hip impingement surgery and hip avulsion fracture surgery back in 2021, I did some physical therapy but my rectus femoris still seems to be weak. I’ve tried laser therapy, cupping and scrapping but it only gives me a temporary relief. It hurts when I sprint and squat. Left leg feels 100% and my right leg feels 70%.
We've got you covered. You've also tried a lot of passive techniques that don't lead to lasting results.
You need the Hip Pain Solution program:
www.precisionmovement.coach/hip-pain-solution-yt
It will help you to address the root cause of your issue :)
- Coach Joshua, Team PM
nice!
Thank you! Cheers!
Hi... Your videos are very unique and precise.. I've got an supraspinatus rotator cuff tear for more about like 2 year now... I've been following your rotator cuff rehab program for more about a month and it's great because I've seen improvement in myself but the thing is how long should I keep doing it because I didn't diagnosed it back then not knowing I had a tear and due to which i think I've severely damaged my tendon ps: it's tendonitis and it's partial tear... What should I do apply ice or heat as my doc said ice are for acute injury and mine it has been there for a long time now..please suggest
Keep doing these exercises forever :)
Also, try alternating heat and cold. Do 30 sec cold/30 sec heat for a total of 5 min.
The Knee Pain Solution program can help you to make more progress:
www.precisionmovement.coach/knee-pain-solution/
- Coach Joshua, Team PM
My knees and quads feel tight when standing. It also stiffs right on top of my knees when walking.
My doc said it might be Malalignment knee. When I hold my knee tight I feel like I can walk without stiffness. It’s been 6 months and it slowly increasing.
What should I do?
These exericses are a good start.
Do them 2 - 3 times weekly for 4 weeks.
Also, check out the resources in the video descrtipion for more ideas. Especially, the Hip Pain Solution program :)
- Coach Joshua, Team PM
Hi! This didn’t work. I am still having same issue. Did X-ray and mri for both knees and also lower back and all the reports came normal.
What would be causing this? It’s hard to stand for longer than few minutes.
Do we do this both sides? Or just on the tight side?
Both :)
@ thank you for the reply, how often would you recommend this? Daily?
2 - 3 times weekly is sufficient :)
- Coach Joshua, Team PM
Hello, I play football and got a really tight rec fem. I haven’t been really using my right leg for 3 months now because of injury . For the past 3 weeks i have been trying strengthening my rec fem because of tightness. I thought the reason for tightness was that it was weak. Turns out from your explanation i was wrong it has been doing all the work and my strengthening has been doing even more damage. I gave a try to the first exercise(ASMR: Quads/ITB) and experienced really awful tightness when my leg wasn’t even 30 degrees from the floor. Is the tightness normal? Should i continue the exercise or stop? If continue how often should i do the exercises? I would really appreciate you answering, thank you.
Hey!
Try out these exercises 2-3 times per week and keep us posted on your progress. The tightness should subside with time and practice.
The Hip Pain Solution program is a very comprehensive plan that will help you to address multiple root causes of your issue:
www.precisionmovement.coach/hip-pain-solution-yt
It can help you to make even more progress :)
- Coach Joshua, Team PM
Hello,
the pain/tightness is already gone, though thank you for your reply. I visited a doctor. The problem was that i had weak quad muscles. One of the quad muscles wasn’t doing it’s thing (the patella was being shifted) resulting in the pain/tightness that was similar to cramping in the bottom of rectus femoris. The solution was very simple - strengthening my quad muscles.
what is your app?
ROM Coach :)
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
My situation must be much worse than i thought, i cant really do any of these properly 😭
If you can do them at all then that is a good start. Apply any modifications to suit your capabilities and go from there.
Most people take at least 4 weeks to notice improvements.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoachokay that's reassuring! I'll keep it at and will update :)
“Lover of movement”
:)