As a PT for over 30 years, I have to say I’m very impressed by your knowledge base and instructions, especially for the functional carryover! I will definitely in cooperate these exercises into my practice! Thanks for sharing!
I’ve been struggling with poor glute activation, tight adductors and hip pain for years. Came close to even having an acetabular osteotomy. This video cleared things right up. Thanks a lot!
Awesome, no bs. The first two exercises are new to me and I've been squatting for over 10 years. I can't wait to see what the results of this brings me. Subscribed.
Wow, what a fantastic video! My Osteo has been telling me for years that I have ridiculously weak external rotators, and this is the only clip I've found that doesn't cause pain in my TFL while trying to strengthen them (she's had me doing clams, sadly unhelpful). Thank you kindly, and thank you for making this so accessible!
I have had an imbalance of flexibility in my hips as far back as I can remember. I have always stretched but I did not incorporate the Stability component. I will report my progress. Yes 4-6 weeks. Thank you so much.
The 3rd exercise is very practical. It builds up the strength and flexibility of my hip-legs area while my knees are bent and the toes are pointing outwards and going back up, back and forth. I remember almost falling to the ground in this position before while dressing up. It was really painful. Now I can prevent it having built-up strength and flexibility in my left hip-leg area. Great video!
I have a little arthritis in my right hip and I've noticed while doing a couple of your routines over the last couple weeks its helped quite a bit in my mobility and some pain. Thank you.
The only thing I was unhappy with in regards to Athlean X, they didn't respond to my responses in areas I needed help with. True they appear to be good, but lacked in the area of responding. Now Precision Movement Eric Wong, who goes out of his way to help others. My physical lack of mobility has started improving in less than a week. How??? Because Eric was willing to listen to my story and direct me to needed movements. He has helped me by his knowledge to choose the needed Movement Workout How??? He keeps on responding to me when I need help never skipping the information I need to understand on how my body operates. Eric is a great... no... fantastic coach. Thank you Eric 😊
These exercises feel like they're hitting my problem areas. I'm excited to see whether they can solve a problem I've had for many years. But did you say for how long one should do the last exercise?
Great video! Quick question though: When in a position with your hips flexed, do you still use the glute muscles to perform hip external rotation? The second exercise is a good example of this, I seem to be incapable of lifting my ankle off of my thigh unless I just lift my entire leg up (which I don't think is actually hip external rotation). Any tips you have would be much appreciated!
I've been struggling to plant my right leg forward without experiencing pain on my right side (glute medius?). My big left muscle is compensating heavily to prevent my right hip from collapsing and resulting in a spasm like pain. I now walk with a bent over posture which is causing overworked muscles running now to the middle back. Been like this for 3 years. Will try these exercises
As silly as it sounds, I never knew I had muscles around my hips, per the muscles described in this video. This i because those muscles have never been engaged before, and has remained dormant. For years, I've been unable to squat, where if I tried my heels would lift up and I'd end up squatting on my toes. A result of this was bad posture, and so much excessive strain that if I was to squat with weights, I would most definitely get injured. I've watch so many videos about improving my heel mobility. I have even put a wedge under my heel in order to squat with safer posture. After performing the exercises in the video, I've performed a squat for the first time and touch the floor with my hands! This is a magical moment for me - to feel that there is muscle in my hips I never knew I had (I thought it was bone). My feet still point outwards (versus pointing forward), but with more stretching, I may be able to do some squats soon. Thank you Eric. This is life changing!
I am a sprinter who really struggles with twisting my hips around to much when I run. Just realised I can't even do the 2nd exercise for the external rotation part. This should be useful to work on. Thanks
Eric, thank you so much for all these videos you put out there. They have helped my baseball player to become more flexible and to perform athletic movements with ease. Keep it up man :-)
Did this after a workout and def felt like I was able to balance my hips. Before I did the exercises, I was walking crooked and this helped balance it out . Excited to see if this helps over the next month or two
This is such excellent stuff, tks. This may be closed now but.. what's the best way to deal with knee pain while I'm doing the external rotation exercise? On one side, the problem side, I can raise the knee on my lap to take pressure off the knee to deal with the discomfort, which limits the degree of external rotation. THe pain is bearable but I don't want to make things worse for the knee. Just wanted to say thank you for this fantastic approach to the entire body.
Hey! Your modification is great. Keep working on it and eventually you will be able to expand the range of motion. It is important to respect any pain that you are feeling even if it limits your range. - Coach Joshua, Team PM
I have such poor external rotation that multiple PT's and Chiros have been astonished by it. No more!. These exercises are tough, particularly the seated ERE where I can't remotely lift my ankle, but in time, I'll get there. Thanks! Also, you're a pretty funny dude.
I really enjoyed the 3rd exercise (split squat). Was looking for good external rotation strengthening dynamic work and this is it! I felt that glute activation in the back and this is so simple, I’m loving it! Thanks so much. Stoked to incorporate this simple move into my routine for the next lifting day! All the best & please keep em’ comin. You earned a like and new subscriber today 😊
Eric, hi 😊 wanted to let you know my routine daily has been hip external rotation, pelvic tilting, TVA/obliques and deep gluteal exercises. Last night when doing my sitting pelvic tilts, now my problem has been left side but, when I had this slight pop in my right hip there was such relief. Like my body was not held captive. I was able to stand up off the couch without problems, no limp when walking and able to stand erect with ease. What I do feel is soreness in hamstring and knee. This is the left side. So I will start strengthening exercises with hip external rotation. I know I'm not out of the woods. Thanks for your help
@@PrecisionMovementCoach I'm so excited, my physical ailment has been a 14 month recovery journey. Oh, I know that the journey is not over, it is just a new direction like establishing exercise regimen daily for mobility. Today, through you, I look at exercise differently, not to conquer but to rejuvenate in order to maintain a healthy lifestyle. I will continue to use the tools you have given me. Thank you 😊 for caring
This looks absolutely great! I didn’t quite get how many reps I should do/leg during each exercise? Would it be better to do it every day, or is that bad?
As you can tell from many written replies I'm excited... Question: besides the movement routines improving rotation, the movements will strengthen glutes and thigh muscles??? Thank you for helping me 😊
His tough guy attitude towards yoga got me lmao 🤣 This was the best video I’ve seen so far that really explains things. Now I know my hip problem is external and what to do to fix it. Thanks
I'm back... Can I foam roll to loosen muscles up before starting Rotation Movements??? I think that is all the questions I have for you... Thank you ❤️
After writing to you, I was thinking about my left leg problem... Putting on sock... 🤔 I should continue with Hip External Rotation and maybe add Psoas Workout??? Waiting for your feedback back 💜 thanks 🤓 also this does not allow me to kneel onto the floor without my yoga blocks and help of a chair.
Hi Eric. This is really informative great video. Can your hip program, the one you offer on your site, help my left flat foot? I know the problem, I have no mobility on external rotation. When I externally rotate deliberately, my left foot creates an arch. I've read Whole body barefoot by katy bowman. It's great, but there's a lack of information on external hip rotation. Let me know if your program is ideal for someone that wants to eliminate flat feet once and for all.
Hi Eric, great video... When I do the first exercise, I feel contraction in my right hamstring, right below the glutes. My left glute contracts perfectly when i try to externally rotate my left leg. But the same doesn't happen for my right leg.
Hi coach, I'm wondering if I have had pain more towards my glutes and up towards the very top of my glute. See, last winter I started snowshoeing and I thought the hot burning pain would go away. I wasn't strong enough and I feel like the big main glutes and probably all of then and hip and inner thigh is not strong. Do you have videos for all of that?
Not specifically but the Hip Pain Solution program can make sure that you regain control over your movement: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM
These exercises are great! I've had a super tight right glute (at least that's what I think). Can that have caused that my adductors have become so overworked that they're chronically painful?
It's a little more complicated than that but it could have contributed to the situation. Check out this article too: www.precisionmovement.coach/how-to-stretch-adductors/
In the cross legged one, hip external rotation, can you actually lift the ankle off the thigh, or you are just trying to? I can’t lift it off. Does that mean I should lean back in the way you said makes the exercise easier. Or just accept it won’t lift and as long as I activate the muscle that would lift it if it could, that’s ok form.
The ultimate goal is to lift the ankle off of the thigh. If you cannot do so now it is ok as long as you are activating the right muscles. It is also ok to do some reps when you are leaning back and some when you are not. You will improve with time and practice :) - Coach Joshua, Team PM
Hey Eric. I LOVE your channel. However I cant seem to do the first dissociation exercise correct. When I go into external rotation it seems that my Vastus Lateralus (outer quad) is contracting and I feel nothing in my hip area. What would be a strategy to solve this?
I am having a really hard time lifting my leg in the cross leg position. In the side split I'm having a hard time keeping my hips square. Do you have any suggestions or modifications? Thank you!
We are sorry to read about your mobility issues and are here to help. This program can direct your efforts: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM
Hi Eric, I need some feed back. Yes, I'm doing fantastic cuz my uneven hips are just about even. i am walking with a gait not much with a limp. Throughout the day, I perform movements helping with strengthening muscles. Certain time of the day, I have a movement workout to Target difficult areas. 🤔 Situation: sitting position, I have difficulty putting on sock for left foot. In the upper leg hip area it is like it froze/locked up that doesn't allow me to bend any further, also this is true when placing left leg over right leg to put on sock. 🤔 Question: what movement workout can you point me to ??? 🤓 Thank you 💜 have a blessed day
@@PrecisionMovementCoach forgot to ask... You think a 66 year old can handle a workout regimen with all the muscle problems I've endured. I work one one thing in am and another in pm... Nothing that is 15-30 mins long???🤓💜
I'm back with a question: FOR my movement routine does it matter which I choose first to do... Your hip rotation or QL/TVA or knee strengthing. Thank you
@@PrecisionMovementCoach thank you...I came to understand for example if I'm going to work hips I also need to work knees (lower half) and torso (upper half) because they are all tied into each other with certain muscle groups.... Am I understanding correctly???
@@PrecisionMovementCoach thank you, today late morn, I did your routine, TVA and obliques. Waited short time then had lunch. I thought I would stretch out on bed taking short nap, so that muscles would relax not feeling sore. 1hr nap not hearing alarms went into a total of 4 hr nap. I slept very good and no muscle soreness. Yes, my regular night sleep is normal 7 to 8 hrs. Being that I have an overall weakness in muscles the routine performed allow for the 4hr nap... Have you heard of anything like this from your clients???? Thank you, Eric
I have found that external rotation via clamshells is my si joint kryptonite. The pulls on it. The joint is injured and or the ligaments. It's hypermobile. External rotation moves the si joint. Hip Extension irritates it but doesn't pull on it much or at all. Surprisingly, I find abduction doesnt tug on the joint and make it worse. What am I supposed to do? How do I break this cycle? I've been told the key is neurological for me. And I want to believe it but how is that going to make my injured si joint pain go away? The only thing I know is my biomechanics play a part but will it get me out of pain? My pelvis is rotated to the right. Classic left AiC pattern. Left hip externally rotated. Right hip internally rotated. Conceptually, strengthening the left internal rotators and inhibiting/ elongating-lengthening the right internal rotators may help align my pelvis and hip bones without working on external rotation. It sounds good in theory but can it fix my joint pain? I learned that the piriformis can act as an external rotator in extension and it shortens during external rotation and lengthens during internal rotation. If I'm too internally rotated, then piriformis is already at the end ROM. But I'm stuck because contracting it during external rotation is not helping my si joint. I definitely think part of my problem is CNS. But trying to put all this together in one customized program for me and me only is challenging. What can I do that will strengthen external rotation and not aggravate and pull my injured si joint out of position? Like I said, cant do clamshells.
Hi and thanks for sharing your story. These exercises are a good start so keep working on them 2 - 3 times weekly for 4 - 6 weeks. You will notice changes by then. Also, check out the resources in the video description including the Hip Pain Solution program. Keep us posted on your progress :) - Coach Joshua, Team PM
Can one's external rotation be improved dramatically, like by 45° at least, or is it gonna improve little bit and that's it. Can that motion be restricted by bones itself, and if yes, at which point does it happen(which degree of rotation)
2nd question: your routine is broken up into sections are those sections done all together in one day ... Doing 3xs be a week? Or start with one section doing 3xs a week until you can add all sections for a complete routine???? Thank you for your professional advice.
Because my glutes and leg muscles are very weak due to injury, I have chosen to perform movements separate from each other. From past experience doing to much at one time left me with extreme soreness and having to stop routine for 2 to 3 days. I will do 3 maybe 4xs a week. I am excited to see the results in the coming weeks. With the achievements I have accomplished to get me here.... It has been YOU that has restored Hope in my physical ailment. May God Bless You with the help you give to people... Like me.
Hey, thanks for all those suggestions! I have a good range of motion when passively stretching (I have hypermobility). However, my strength is simply.. not there! For example: on the second exercise, I can cross my leg parallel to the floor easily and even actively push my actively down towards the floor (might even get lower than ankle), but I absolutely can not lift my ankle at all! I feel a great pull in my inner thigh and my knee wants to move back up. Also, I tried the 90/90 position (which I can hold but feels like the hip on the side of the back leg is stuck) and I can't lift the knee of the back leg from the floor. Can you tell what is weak here? I can't figure this out - external, internal or both? Something else I'm not considering, maybe?
Thanks for trying out the exercises! There is definitely an overall strength imbalance in your hips. Keep working on the exercises and you will improve soon enough :) - Coach Joshua, Team PM
@@PrecisionMovementCoach I ended up buying the Hip Control program after watching this. Start date is in about a week after I review the Module 1 educational materials. The Master manual is estimated at 30 mins, BTW. Took me as a layman more than two hours to really absorb it. :D
I can either push the femur down wards OR lift the ankle. if I lift the ankle the pull the hip stretch goes away. which do I focus on first? I'm betting femur down?
Hi Eric, I'm doing good, working on foam rolling, and activation/strengthening on your external rotation, QL, glutes and just added hip abductors. QUESTION: since Abductors added, I noticed a twitch in muscle just outside of hip when foot applied to floor when walking or circling as to turning around not all the time... Is this the minimus gluteal muscle and what exercise will help???? Thank you
I'm not sure what that muscle could be. Twitching could be a sign of general fatigue. How about you take a break from the training and see what happens?
@@PrecisionMovementCoach thank you...I have been doing every other day. But when I walk down the stairs I am thinking Hamstrings... What do you think??? I do feel soreness just below glutes along IT BAND
Hi Eric, My external rotators are so tight I can't even sit down and put my leg in the position requires to do the activation even if I lean back, I've never been able to sit cross legged since I can remember and it's getting worse as I age. Could this be something to do with bone placement in my hop that a chiropractor can help with or would that be a waste of time? Ps. I've heard my hips click very loudly in past when doing an ab exercise on a glute machine which was my stupidity but wondering if adjustments can help with this issue
wooooow that last one im feeling really super hard, what does that mean sir? I have a deep soreness in my hips by the way, at the inguinal area but also related to the adductors it appears! For instance noticeable at butterfly stretch too. Its been bothering me for years, and seems to get worse if I do lot of exercise/ stretches. Im quite tall by the way, im starting to think its my hip anatomy
@@PrecisionMovementCoach You're absolutely right sir and thank you for your response, and video!! I find the hip a very mysterious area in any case, 27 muscles acting in this complex, combined with tendons, ligaments, bursas, nerves, vains, bones and lymph nodes, and all the complementary muscle workings of course. BEsides that I found two things about it interesting personally, how so many people appear to be tight in this area and how it seems to take a long time to gain good flexibility.. for instance take the middle splits, in general it will be hard for males especially to achieve it, the movement isn't very natural right. another thing is how then it comes that so many people are tight here? On one hand it seems natural to not have this big range of motion one might desire, but on the other hand some people make the point that all our sitting and not activating all the muscles over the years causing this deep tightness, and even gluing of tissues, which kind of makes sense. Dude im so sorry for this essay but the hip is very very interesting and I'm dealing a lot with it (capoeira, yoga, etc, and my own problems with tightness here, I personally seem to have a very very tight gracilis /adductors, but also something deep near/at the hip socket which causes deep pain with certain stretches)
It could be a bad idea for you. In what ways are your knees bad? BTW it isn't necessarily bad to let your knees pass your toes: www.precisionmovement.coach/movement-myth-knees-behind-toes/ - Coach Joshua, Team PM
my internal rotator motion is drastically stronger than the external rotator motion. is this seated move (the ER technique) the best to build up the external movement? or something else? guessing this is super common
What does it mean when leg drop to tue side when lying? My right leg does this, and i also have bad pain in my lower right abdomen I don't know whether this is lack of internal or external rotation.
In the sitting exercise, I can't lift my shin/foot above the knee when I'm sitting normally or even leaning back. To lift it, I would have to be sitting very high and have my knees nowhere close to 90 deg angle. Do you have some advice on that issue?
You certainly can. This article may help you to address the root cause of your knock-knees: www.precisionmovement.coach/how-to-correct-overpronation/ - Coach Joshua, Team PM
It's definitely not a cure but it can help you to address the root cause of the issue and make progress towards correcting your movement patterns. This program can help even more: www.precisionmovement.coach/lower-limb-live - Coach Joshua, Team PM
You should definitely avoid anything that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is. In what way(s) are your knees bad? - Coach Joshua, Team PM
At that point of the technique you should not be actively pushing your ankle down. Instead, try to actively lift it up. Does that make sense? - Coach Joshua, Team PM
@@PrecisionMovementCoach oh is this for the internal rotation? And do you need to literally lift your ankle off your knee or just "try" to do this as if you were trying to lift it from your knee?
Which knee are you feeling the pressure on? If it's the back knee then try bending it slightly and not going as deep. If it's the front knee then try to lengthen your stance or don't go down to the point of pressure.
It's likely that a number of factors contribute to the root cause of your issue. This mini-program can help you determine more about your hip mobility: www.precisionmovement.coach/5dhmc/
Thank you for getting back to me quickly. My hip/posture problem is due to sitting very long hours daily at a laptop for 8 months, then month later getting out of a chair injured my knee. Severe state of being: lots of pain, inability to walk correctly... 13 months later, I have improved and have corrected alot. 😄 Last night, did your first set: standing while doing external/internal rotation with foot turning upper body in opposite direction. Sleep improved and noticed a slight difference in my walking. Will be continuing with this routine. Thank you Thank you, I am looking forward towards the positive change with my hips.
@@PrecisionMovementCoach thank you so much... Most likely... Like added lbs, lack of exercise-belly fat and I'm almost 66 with a much younger mind set. Plus Covid was no help. But, you have given me hope. Just came back from store walking was much better. With all that walking lower back gets sore. Glutes, hip rotation obliques and TVA is very weak which are my biggest concern. I know my body. Exercise was always a lifestyle of mine. I was at 120-125lbs in late 50s until major changes in my life. Thank you very much for your help and support you can offer from my story.
so I had a back spasm a couple of weeks ago and I guess I have sciatica but whats weird is one of my legs is turning inwards now.... I feel really off balanced but these exercises aren't helping me tbh
I'm glad that the exercises are helping. Keep working on the material. This article should help with the sciatica: www.precisionmovement.coach/sciatica-stretches-quick-pain-relief/
I have external tibia torsion, femur internal rotation and ankle (my feet) turns outward when I walk. I tried to do the seated ERE exercise but it’s like my feet is just hanging when I cross my leg like that. Any help😂?
That is quite a shopping list. Keep working on the exercises as best as you can while focusing on activating all of the right muscles. What you are experiencing is normal and you just need more time and practice :) - Coach Joshua, Team PM
Hi, and thanks for trying it out. Make your movements slower and smaller and let us know if that improves the pain. Talk to you soon :) - 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)
As a PT for over 30 years, I have to say I’m very impressed by your knowledge base and instructions, especially for the functional carryover! I will definitely in cooperate these exercises into my practice! Thanks for sharing!
That is great feedback...I'm honored.
@@PrecisionMovementCoach hi Eric, with the lunge position I'm feeling a bit of torque on back leg knee. It's quite uncomfortable. What can I do?
I’m using biomechanics in yoga...that’s a great combination. Many yoga teachers have been bringing biomechanics into their poses for decades.
Wow.... this sequence really works... thank you for it!
I’ve been struggling with poor glute activation, tight adductors and hip pain for years. Came close to even having an acetabular osteotomy. This video cleared things right up. Thanks a lot!
Thanks for sharing and you are welcome!
Awesome, no bs. The first two exercises are new to me and I've been squatting for over 10 years. I can't wait to see what the results of this brings me. Subscribed.
Thanks for following along.
Wow, what a fantastic video! My Osteo has been telling me for years that I have ridiculously weak external rotators, and this is the only clip I've found that doesn't cause pain in my TFL while trying to strengthen them (she's had me doing clams, sadly unhelpful). Thank you kindly, and thank you for making this so accessible!
Very well explaination sir, thankyou very much ...
You are welcome and thanks for watching :)
The best movement coach
Thanks!
wow. the 3rd is absolutely the best for me. no pain in no time. thank you so much.
Glad that it helped!
I have had an imbalance of flexibility in my hips as far back as I can remember. I have always stretched but I did not incorporate the Stability component. I will report my progress. Yes 4-6 weeks. Thank you so much.
You are welcome!
The 3rd exercise is very practical. It builds up the strength and flexibility of my hip-legs area while my knees are bent and the toes are pointing outwards and going back up, back and forth. I remember almost falling to the ground in this position before while dressing up. It was really painful. Now I can prevent it having built-up strength and flexibility in my left hip-leg area. Great video!
Glad that you like it!
Thanks for trying it out and sharing your experience.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I have a little arthritis in my right hip and I've noticed while doing a couple of your routines over the last couple weeks its helped quite a bit in my mobility and some pain.
Thank you.
That's great to read. Keep practicing the material that works and also check out this free course: www.precisionmovement.coach/5dhmc/
Thank you so much for sharing! That ERE stretch is really amazing 👏
Glad that you think so :)
Erick Wong : best movement coach
Jeff(athlean x): best bodybuilding coach
Great company! Thanks :)
The only thing I was unhappy with in regards to Athlean X, they didn't respond to my responses in areas I needed help with. True they appear to be good, but lacked in the area of responding. Now Precision Movement Eric Wong, who goes out of his way to help others. My physical lack of mobility has started improving in less than a week. How??? Because Eric was willing to listen to my story and direct me to needed movements. He has helped me by his knowledge to choose the needed Movement Workout How??? He keeps on responding to me when I need help never skipping the information I need to understand on how my body operates. Eric is a great... no... fantastic coach. Thank you Eric 😊
Athlean x is a fool!
True dat 🙋🏻♀️
Both excellent resources Eric & Athlete X
These exercises feel like they're hitting my problem areas. I'm excited to see whether they can solve a problem I've had for many years.
But did you say for how long one should do the last exercise?
Great video! Quick question though: When in a position with your hips flexed, do you still use the glute muscles to perform hip external rotation? The second exercise is a good example of this, I seem to be incapable of lifting my ankle off of my thigh unless I just lift my entire leg up (which I don't think is actually hip external rotation). Any tips you have would be much appreciated!
Corey Huffman
Yep I have this exact same problem, I literally can’t raise my ankle off my thigh unless I do it physically.
Keep working on it. This type of exercise can be very humbling but you can make improvements with daily practice.
Well this hella helped, the last one was really necessary for me personally, mind and body
wise
Awesome!
Really helpful, clear instruction! 🙏 Excited to do these daily to improve my hip mobility
Glad you found them!
I've been struggling to plant my right leg forward without experiencing pain on my right side (glute medius?). My big left muscle is compensating heavily to prevent my right hip from collapsing and resulting in a spasm like pain. I now walk with a bent over posture which is causing overworked muscles running now to the middle back. Been like this for 3 years. Will try these exercises
Keep us posted on your progress :)
As silly as it sounds, I never knew I had muscles around my hips, per the muscles described in this video. This i because those muscles have never been engaged before, and has remained dormant. For years, I've been unable to squat, where if I tried my heels would lift up and I'd end up squatting on my toes. A result of this was bad posture, and so much excessive strain that if I was to squat with weights, I would most definitely get injured. I've watch so many videos about improving my heel mobility. I have even put a wedge under my heel in order to squat with safer posture. After performing the exercises in the video, I've performed a squat for the first time and touch the floor with my hands! This is a magical moment for me - to feel that there is muscle in my hips I never knew I had (I thought it was bone). My feet still point outwards (versus pointing forward), but with more stretching, I may be able to do some squats soon.
Thank you Eric. This is life changing!
Thanks for following along :)
I am a sprinter who really struggles with twisting my hips around to much when I run. Just realised I can't even do the 2nd exercise for the external rotation part. This should be useful to work on. Thanks
You can do it!
Do the exercises 2 - 3 times weekly for 4 weeks and send a report.
We can go from there :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach what would happen if I did it everyday? would this increase risk of injury or is 2-3 times a week the best
2 - 3 times per week is ideal as the rest inbetween allows for your body to adapt properly to the stimulus :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach ok thanks
All your videos have been helping me tremendously, I’m no longer feeling like the “Tinman”. What kind of soft bench is that?
I am also interested in that soft bench!
Nice exercises. They can fit well in my July workout, which will be focused on hip externall rotation
:)
Eric, thank you so much for all these videos you put out there. They have helped my baseball player to become more flexible and to perform athletic movements with ease. Keep it up man :-)
Good stuff. Thank you
Did this after a workout and def felt like I was able to balance my hips. Before I did the exercises, I was walking crooked and this helped balance it out . Excited to see if this helps over the next month or two
Nice - definitely keep at it consistently for a month at least for best results.
This is such excellent stuff, tks. This may be closed now but.. what's the best way to deal with knee pain while I'm doing the external rotation exercise? On one side, the problem side, I can raise the knee on my lap to take pressure off the knee to deal with the discomfort, which limits the degree of external rotation. THe pain is bearable but I don't want to make things worse for the knee. Just wanted to say thank you for this fantastic approach to the entire body.
Hey!
Your modification is great. Keep working on it and eventually you will be able to expand the range of motion. It is important to respect any pain that you are feeling even if it limits your range.
- Coach Joshua, Team PM
Thank you for sharing your wealthy knowledge
You are welcome!
I have such poor external rotation that multiple PT's and Chiros have been astonished by it. No more!. These exercises are tough, particularly the seated ERE where I can't remotely lift my ankle, but in time, I'll get there. Thanks! Also, you're a pretty funny dude.
Nice work and thanks for the compliment :)
I really enjoyed the 3rd exercise (split squat). Was looking for good external rotation strengthening dynamic work and this is it! I felt that glute activation in the back and this is so simple, I’m loving it! Thanks so much. Stoked to incorporate this simple move into my routine for the next lifting day! All the best & please keep em’ comin. You earned a like and new subscriber today 😊
Great to hear! Thanks for the sub.
Excellent. Excited to try these.
Have fun!
Please do an internal rotation video too!
Make sure you're subbed and you may see something like that soon ;-)
Thank you 🙏
Any time!
Awesome video.
Glad you enjoyed it
Eric, hi 😊 wanted to let you know my routine daily has been hip external rotation, pelvic tilting, TVA/obliques and deep gluteal exercises. Last night when doing my sitting pelvic tilts, now my problem has been left side but, when I had this slight pop in my right hip there was such relief. Like my body was not held captive. I was able to stand up off the couch without problems, no limp when walking and able to stand erect with ease. What I do feel is soreness in hamstring and knee. This is the left side. So I will start strengthening exercises with hip external rotation. I know I'm not out of the woods. Thanks for your help
Thanks for the update and keep up the great work!
@@PrecisionMovementCoach I'm so excited, my physical ailment has been a 14 month recovery journey. Oh, I know that the journey is not over, it is just a new direction like establishing exercise regimen daily for mobility. Today, through you, I look at exercise differently, not to conquer but to rejuvenate in order to maintain a healthy lifestyle. I will continue to use the tools you have given me. Thank you 😊 for caring
@@PrecisionMovementCoach thank you, and only by you helping me... Don't stop responding 😃
This looks absolutely great! I didn’t quite get how many reps I should do/leg during each exercise? Would it be better to do it every day, or is that bad?
Well, @Anxiety Relief, it depends... How about for you, this: give up caring, pick a # of reps and do it every day if you want and see what happens?
Does your knee track over your big toe on the last exercise, split squat? It's hard to tell from the angle.
Closer to the second toe :)
- Coach Joshua, Team PM
As you can tell from many written replies I'm excited... Question: besides the movement routines improving rotation, the movements will strengthen glutes and thigh muscles??? Thank you for helping me 😊
Yes, exactly :)
this is great! thanks for sharing
Glad you liked it!
This channel is awesome in its definition !
Keep up the great work !
His tough guy attitude towards yoga got me lmao 🤣 This was the best video I’ve seen so far that really explains things. Now I know my hip problem is external and what to do to fix it. Thanks
You are welcome!
Thank you so much sir for this video
I want to ask if these exercise would help me cure my knock knees (mild case without flat foot)?
You are welcome!
It's a good place to start. This mini-program can also help: www.precisionmovement.coach/opt-5dhmc/
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you so much for the response, sir.
I will be incorporating these methods.
Great video, great knowledge. Thanks bud
You are welcome! Thanks for stopping by :)
- Coach Joshua, Team PM
Great video
Thanks!
Very helpful
Glad you think so!
very interesting stuff, thank you
Very welcome!
I'm back... Can I foam roll to loosen muscles up before starting Rotation Movements??? I think that is all the questions I have for you... Thank you ❤️
Yes you can!
I'm so glad that you respond to our questions cuz many others do not.
After writing to you, I was thinking about my left leg problem... Putting on sock... 🤔 I should continue with Hip External Rotation and maybe add Psoas Workout??? Waiting for your feedback back 💜 thanks 🤓 also this does not allow me to kneel onto the floor without my yoga blocks and help of a chair.
Those exercises will definitely help you out.
Hi Eric. This is really informative great video. Can your hip program, the one you offer on your site, help my left flat foot? I know the problem, I have no mobility on external rotation. When I externally rotate deliberately, my left foot creates an arch. I've read Whole body barefoot by katy bowman. It's great, but there's a lack of information on external hip rotation. Let me know if your program is ideal for someone that wants to eliminate flat feet once and for all.
Glad that you like the video.
This program can help you more with the flat foot issue:
www.precisionmovement.coach/lower-limb-live
:)
Hi Eric, great video... When I do the first exercise, I feel contraction in my right hamstring, right below the glutes. My left glute contracts perfectly when i try to externally rotate my left leg. But the same doesn't happen for my right leg.
It'll come! You may have to start at a lesser ROM with the less functional side.
You ds man. Thank you.
Thanks!
Thanks fella.
Any time!
Hi coach, I'm wondering if I have had pain more towards my glutes and up towards the very top of my glute. See, last winter I started snowshoeing and I thought the hot burning pain would go away. I wasn't strong enough and I feel like the big main glutes and probably all of then and hip and inner thigh is not strong. Do you have videos for all of that?
Not specifically but the Hip Pain Solution program can make sure that you regain control over your movement:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
great video , in the first exercise should i rest my weight on the leg that i extern rotate or the other one ?
The first exercise you're standing on one leg.
The second you said Brazilian jujitsu I immediately subscribed. Ossss!
Haha there are few more passionate about their sport than jiu-jitsu players.
These exercises are great! I've had a super tight right glute (at least that's what I think). Can that have caused that my adductors have become so overworked that they're chronically painful?
It's a little more complicated than that but it could have contributed to the situation.
Check out this article too: www.precisionmovement.coach/how-to-stretch-adductors/
@@PrecisionMovementCoach Thx Eric! Much appreciated!
ty so much
You are welcome.
In the cross legged one, hip external rotation, can you actually lift the ankle off the thigh, or you are just trying to? I can’t lift it off. Does that mean I should lean back in the way you said makes the exercise easier. Or just accept it won’t lift and as long as I activate the muscle that would lift it if it could, that’s ok form.
The ultimate goal is to lift the ankle off of the thigh.
If you cannot do so now it is ok as long as you are activating the right muscles.
It is also ok to do some reps when you are leaning back and some when you are not.
You will improve with time and practice :)
- Coach Joshua, Team PM
Great stuff as always! How many reps/sets you suggest for the 3rd exercise?
I'm glad that you appreciate the material. Set your timer for 30 sec and do as many controlled reps as you can in that time.
Hey Eric. I LOVE your channel. However I cant seem to do the first dissociation exercise correct. When I go into external rotation it seems that my Vastus Lateralus (outer quad) is contracting and I feel nothing in my hip area. What would be a strategy to solve this?
I would like for you to assess your hip ROM using these techniques: www.precisionmovement.coach/5dhmc/
Thx m8. I'm interested in reading about the muscle dissociation theory. Have any reads on the topic?
Hey Edward - you can read a bit about it here: www.precisionmovement.coach/step-2-eliminate-pain-improve-mobility/
Purpose.? Will. It help on my pro badminton
Most likely :)
- Coach Joshua, Team PM
I am having a really hard time lifting my leg in the cross leg position. In the side split I'm having a hard time keeping my hips square. Do you have any suggestions or modifications? Thank you!
We are sorry to read about your mobility issues and are here to help.
This program can direct your efforts:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Hi Eric, I need some feed back. Yes, I'm doing fantastic cuz my uneven hips are just about even. i am walking with a gait not much with a limp. Throughout the day, I perform movements helping with strengthening muscles. Certain time of the day, I have a movement workout to Target difficult areas. 🤔 Situation: sitting position, I have difficulty putting on sock for left foot. In the upper leg hip area it is like it froze/locked up that doesn't allow me to bend any further, also this is true when placing left leg over right leg to put on sock. 🤔 Question: what movement workout can you point me to ??? 🤓 Thank you 💜 have a blessed day
Sign up for this free mini-program: www.precisionmovement.coach/5dhmc/
It should highlight areas for you to address and potential solutions.
@@PrecisionMovementCoach thanks
@@PrecisionMovementCoach forgot to ask... You think a 66 year old can handle a workout regimen with all the muscle problems I've endured. I work one one thing in am and another in pm... Nothing that is 15-30 mins long???🤓💜
I do.
nice explantaion .can this help for rotating hip externally, when the hip is flexed
and shud i squeeze the glute for both exercise
Thanks....yes and yes.
I'm back with a question: FOR my movement routine does it matter which I choose first to do... Your hip rotation or QL/TVA or knee strengthing. Thank you
The order is not critical.
@@PrecisionMovementCoach thank you...I came to understand for example if I'm going to work hips I also need to work knees (lower half) and torso (upper half) because they are all tied into each other with certain muscle groups.... Am I understanding correctly???
It’s always good to include multiple areas to train.
@@PrecisionMovementCoach thank you, today late morn, I did your routine, TVA and obliques. Waited short time then had lunch. I thought I would stretch out on bed taking short nap, so that muscles would relax not feeling sore. 1hr nap not hearing alarms went into a total of 4 hr nap. I slept very good and no muscle soreness. Yes, my regular night sleep is normal 7 to 8 hrs. Being that I have an overall weakness in muscles the routine performed allow for the 4hr nap... Have you heard of anything like this from your clients???? Thank you, Eric
I'm glad that your muscle soreness is subsiding and this is definitely something that my clients have reported.
I have found that external rotation via clamshells is my si joint kryptonite. The pulls on it. The joint is injured and or the ligaments. It's hypermobile. External rotation moves the si joint. Hip Extension irritates it but doesn't pull on it much or at all. Surprisingly, I find abduction doesnt tug on the joint and make it worse.
What am I supposed to do? How do I break this cycle? I've been told the key is neurological for me. And I want to believe it but how is that going to make my injured si joint pain go away?
The only thing I know is my biomechanics play a part but will it get me out of pain? My pelvis is rotated to the right. Classic left AiC pattern. Left hip externally rotated. Right hip internally rotated. Conceptually, strengthening the left internal rotators and inhibiting/ elongating-lengthening the right internal rotators may help align my pelvis and hip bones without working on external rotation. It sounds good in theory but can it fix my joint pain?
I learned that the piriformis can act as an external rotator in extension and it shortens during external rotation and lengthens during internal rotation. If I'm too internally rotated, then piriformis is already at the end ROM. But I'm stuck because contracting it during external rotation is not helping my si joint.
I definitely think part of my problem is CNS. But trying to put all this together in one customized program for me and me only is challenging.
What can I do that will strengthen external rotation and not aggravate and pull my injured si joint out of position? Like I said, cant do clamshells.
Hi and thanks for sharing your story.
These exercises are a good start so keep working on them 2 - 3 times weekly for 4 - 6 weeks. You will notice changes by then.
Also, check out the resources in the video description including the Hip Pain Solution program.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Can one's external rotation be improved dramatically, like by 45° at least, or is it gonna improve little bit and that's it. Can that motion be restricted by bones itself, and if yes, at which point does it happen(which degree of rotation)
It’s hard to say how much and individual can improve their ROM as everyone is a little different especially with respect to the shape of their pelvis.
2nd question: your routine is broken up into sections are those sections done all together in one day ... Doing 3xs be a week? Or start with one section doing 3xs a week until you can add all sections for a complete routine???? Thank you for your professional advice.
You can do all of the sections together 3x per week.
Because my glutes and leg muscles are very weak due to injury, I have chosen to perform movements separate from each other. From past experience doing to much at one time left me with extreme soreness and having to stop routine for 2 to 3 days. I will do 3 maybe 4xs a week. I am excited to see the results in the coming weeks. With the achievements I have accomplished to get me here.... It has been YOU that has restored Hope in my physical ailment. May God Bless You with the help you give to people... Like me.
Hey, thanks for all those suggestions!
I have a good range of motion when passively stretching (I have hypermobility). However, my strength is simply.. not there! For example: on the second exercise, I can cross my leg parallel to the floor easily and even actively push my actively down towards the floor (might even get lower than ankle), but I absolutely can not lift my ankle at all! I feel a great pull in my inner thigh and my knee wants to move back up.
Also, I tried the 90/90 position (which I can hold but feels like the hip on the side of the back leg is stuck) and I can't lift the knee of the back leg from the floor. Can you tell what is weak here? I can't figure this out - external, internal or both? Something else I'm not considering, maybe?
Thanks for trying out the exercises!
There is definitely an overall strength imbalance in your hips. Keep working on the exercises and you will improve soon enough :)
- Coach Joshua, Team PM
I really need to incorporate this for my TKD. My knees pay too much price for a lack of ER in the hips.
It's great that you understand this concept Chad - so many don't. Get those hips moving to keep your knees healthy and pain-free.
@@PrecisionMovementCoach I ended up buying the Hip Control program after watching this. Start date is in about a week after I review the Module 1 educational materials.
The Master manual is estimated at 30 mins, BTW. Took me as a layman more than two hours to really absorb it. :D
I'm really glad that you did this and took the time to absorb the material.
Hi! Will this help me rotate my femur back to a healthy positioning? I have knee valgus and my femur tends to be rotated.
Hey! This material can definitely help you out with that issue. This mini-program will also be beneficial: www.precisionmovement.coach/5dhmc/
I can either push the femur down wards OR lift the ankle. if I lift the ankle the pull the hip stretch goes away. which do I focus on first? I'm betting femur down?
Both are good to focus on at different times.
Keep working on it and you will improve with time and practice :)
- Coach Joshua, Team PM
Hi Eric, I'm doing good, working on foam rolling, and activation/strengthening on your external rotation, QL, glutes and just added hip abductors. QUESTION: since Abductors added, I noticed a twitch in muscle just outside of hip when foot applied to floor when walking or circling as to turning around not all the time... Is this the minimus gluteal muscle and what exercise will help???? Thank you
I'm not sure what that muscle could be. Twitching could be a sign of general fatigue. How about you take a break from the training and see what happens?
@@PrecisionMovementCoach thank you...I have been doing every other day. But when I walk down the stairs I am thinking Hamstrings... What do you think??? I do feel soreness just below glutes along IT BAND
Check this out: www.precisionmovement.coach/itb-stretches/
Hi! Can you please do some exercises to correct the supination of the foot? I have my left leg cave in because of that. Thank you.
Check this out: www.precisionmovement.coach/how-to-correct-overpronation/
Hi Eric,
My external rotators are so tight I can't even sit down and put my leg in the position requires to do the activation even if I lean back, I've never been able to sit cross legged since I can remember and it's getting worse as I age. Could this be something to do with bone placement in my hop that a chiropractor can help with or would that be a waste of time?
Ps. I've heard my hips click very loudly in past when doing an ab exercise on a glute machine which was my stupidity but wondering if adjustments can help with this issue
We are here for you!
Try this mini-program before seeing a chiro:
www.precisionmovement.coach/5dhmc/
- Coach Joshua, Team PM
my muscles are shivering, is that normal?
Yes. It's likely because they are weak and you will improve with time and practice :)
- Coach Joshua, Team PM
wooooow that last one im feeling really super hard, what does that mean sir?
I have a deep soreness in my hips by the way, at the inguinal area but also related to the adductors it appears! For instance noticeable at butterfly stretch too. Its been bothering me for years, and seems to get worse if I do lot of exercise/ stretches. Im quite tall by the way, im starting to think its my hip anatomy
It means that you need to work on more material like this. Also check out this free mini-course: www.precisionmovement.coach/5dhmc/
@@PrecisionMovementCoach You're absolutely right sir and thank you for your response, and video!! I find the hip a very mysterious area in any case, 27 muscles acting in this complex, combined with tendons, ligaments, bursas, nerves, vains, bones and lymph nodes, and all the complementary muscle workings of course.
BEsides that I found two things about it interesting personally, how so many people appear to be tight in this area and how it seems to take a long time to gain good flexibility.. for instance take the middle splits, in general it will be hard for males especially to achieve it, the movement isn't very natural right.
another thing is how then it comes that so many people are tight here? On one hand it seems natural to not have this big range of motion one might desire, but on the other hand some people make the point that all our sitting and not activating all the muscles over the years causing this deep tightness, and even gluing of tissues, which kind of makes sense. Dude im so sorry for this essay but the hip is very very interesting and I'm dealing a lot with it (capoeira, yoga, etc, and my own problems with tightness here, I personally seem to have a very very tight gracilis /adductors, but also something deep near/at the hip socket which causes deep pain with certain stretches)
If you have low lack of external rotation, could the tight muscles cause an internally rotated femur?
When I do the first exercise on my bad leg, I can drastically feel the femur rotating outwards giving a good squeeze and stretch of the glute muscles
I'm not exactly sure why your body is compensating in the way that it is. Keep working on the material and you will make improvements.
Is this help for knock knee correction
It definitely can as can this:
www.precisionmovement.coach/how-to-correct-overpronation/
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks, subscribed
Hi, great content thanks.
Would this help with a slight in-toe (left foot only) for a pre-pubescent teen?
Yes, definitely. Also check out the first 3 articles here for more ideas:
www.precisionmovement.coach/?s=ankle
- Coach Joshua, Team PM
Can the last workout be performed with bad knees? Of course I do not intend to extend knee pass toes at forward lunge position.
It could be a bad idea for you. In what ways are your knees bad?
BTW it isn't necessarily bad to let your knees pass your toes: www.precisionmovement.coach/movement-myth-knees-behind-toes/
- Coach Joshua, Team PM
Yes! 🙏🏽
I'm feeling that!
Hi! The lunge hurts my knee when I go as far forward as you. Will it still work if my knee doesn’t go over my toes?
It sure will! Make sure to stay in a pain-free range-of-motion.
@@PrecisionMovementCoach Awesome thanks so much. 👍
my internal rotator motion is drastically stronger than the external rotator motion. is this seated move (the ER technique) the best to build up the external movement? or something else? guessing this is super common
It's definitely going to help you towards your goals.
What does it mean when leg drop to tue side when lying?
My right leg does this, and i also have bad pain in my lower right abdomen I don't know whether this is lack of internal or external rotation.
It's hard to say what that could be...did you try out the exercises in the video?
- Coach Joshua, Team PM
In the sitting exercise, I can't lift my shin/foot above the knee when I'm sitting normally or even leaning back. To lift it, I would have to be sitting very high and have my knees nowhere close to 90 deg angle. Do you have some advice on that issue?
Use as much support as you need and modify the exercises in any way so that you can do them.
If one does this 7 days instead of 2-3 times a week, will it be more beneficial or less
Ideally you give yourself at least one day of rest in between sessions to allow your body to adapt properly.
Hi, i have knock-kness can i still do this exercise ?
You certainly can.
This article may help you to address the root cause of your knock-knees:
www.precisionmovement.coach/how-to-correct-overpronation/
- Coach Joshua, Team PM
Will this cure knock knees?
It's definitely not a cure but it can help you to address the root cause of the issue and make progress towards correcting your movement patterns. This program can help even more: www.precisionmovement.coach/lower-limb-live - Coach Joshua, Team PM
guess if you have bad knees iyou wont he able to do the squatter lunge exercise
You should definitely avoid anything that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is.
In what way(s) are your knees bad?
- Coach Joshua, Team PM
@@PrecisionMovementCoach osteoarthritis with disc protrusion and some numbness down the leg to toe
@@christinedurant2512 check this out next: th-cam.com/video/i97Feny65GM/w-d-xo.html
- Coach Joshua, Team PM
6:10 when you say lift the ankle off the knee, what do you mean by this? I cannot lift by foot off my knee it I'm actively pushing it down surely?
At that point of the technique you should not be actively pushing your ankle down. Instead, try to actively lift it up. Does that make sense? - Coach Joshua, Team PM
@@PrecisionMovementCoach oh is this for the internal rotation? And do you need to literally lift your ankle off your knee or just "try" to do this as if you were trying to lift it from your knee?
This is to add additional external rotation and the foot doesn’t have to actually lift off. Muscle activation alone is ok. - Coach Joshua, Team PM
My left hip is really bad I guess. When i try these movements, I feel a lot of pressure in my knee. Is it supposed to be like that?
Which knee are you feeling the pressure on? If it's the back knee then try bending it slightly and not going as deep. If it's the front knee then try to lengthen your stance or don't go down to the point of pressure.
Question: can external hip rotation cause you to have a limp?
It's likely that a number of factors contribute to the root cause of your issue. This mini-program can help you determine more about your hip mobility: www.precisionmovement.coach/5dhmc/
Thank you for getting back to me quickly. My hip/posture problem is due to sitting very long hours daily at a laptop for 8 months, then month later getting out of a chair injured my knee. Severe state of being: lots of pain, inability to walk correctly... 13 months later, I have improved and have corrected alot. 😄 Last night, did your first set: standing while doing external/internal rotation with foot turning upper body in opposite direction. Sleep improved and noticed a slight difference in my walking. Will be continuing with this routine. Thank you Thank you, I am looking forward towards the positive change with my hips.
@@PrecisionMovementCoach thank you so much... Most likely... Like added lbs, lack of exercise-belly fat and I'm almost 66 with a much younger mind set. Plus Covid was no help. But, you have given me hope. Just came back from store walking was much better. With all that walking lower back gets sore. Glutes, hip rotation obliques and TVA is very weak which are my biggest concern. I know my body. Exercise was always a lifestyle of mine. I was at 120-125lbs in late 50s until major changes in my life. Thank you very much for your help and support you can offer from my story.
so I had a back spasm a couple of weeks ago and I guess I have sciatica but whats weird is one of my legs is turning inwards now.... I feel really off balanced but these exercises aren't helping me tbh
I'm glad that the exercises are helping. Keep working on the material. This article should help with the sciatica: www.precisionmovement.coach/sciatica-stretches-quick-pain-relief/
I have external tibia torsion, femur internal rotation and ankle (my feet) turns outward when I walk. I tried to do the seated ERE exercise but it’s like my feet is just hanging when I cross my leg like that. Any help😂?
That is quite a shopping list.
Keep working on the exercises as best as you can while focusing on activating all of the right muscles.
What you are experiencing is normal and you just need more time and practice :)
- Coach Joshua, Team PM
I think it’s mainly my tibia. I wasn’t born like this. Do you have a program for it?
@@misguasefa we sure do:
www.precisionmovement.coach/lower-limb-live
Let me know if you have any more questions :)
- Coach Joshua, Team PM
Where are you located?
Toronto :)
Voice of Keanu Reeves!
Thanks.
The last one is weird. Getting mostly knee pain. And a little ankle pain. Your dorsiflexion is out of this world as well.
Hi, and thanks for trying it out. Make your movements slower and smaller and let us know if that improves the pain.
Talk to you soon :)
- Coach Joshua, Team PM
I kept trying to wipe the specks of dust off my screen lol
Ha!