Best Hip Exercise To Avoid Hip Replacements (How To Activate Your Deep Hip Muscles)
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- เผยแพร่เมื่อ 30 ก.ค. 2015
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This is life-changing. Thank you so much! My left hip is bone-on-bone. I also have anterior pelvic tilt. (Unrelated? After seeing this video I think completely related.) Almost immediately after seeing this video (less than 2 weeks ago) I am walking and standing better, straighter and with much less pain.
This is the only guy I've seen anywhere (in person or on youtube) talk about this. Everyone else talks about stretching the hip flexors (Iliac/Psoas and part of the Quad) which move the leg up to the pelvis, and strengthening the hip extensor (Gluteus maximus (The Butt)) that moves the leg down. That stuff is good but not quite enough. This guy is talking about strengthening, or really just reactivating, the hip rotators that rotate the leg outward. Specifically, 4 of the 6 hip rotators: the Obturators internus and exturnus and Gemellis inferior and superior. These four turn the leg out and slightly downward, the other two (Piriformis and Quadratis femoris) turn the leg out but slightly upward. I view it as the glutes extend your leg 90% of the way down and the Gemellis and Obturators extend it out and also the remaining 10% down. It gets rid of anterior pelvic tilt creates some breathing room between the leg bone and pelvic bone.
Basically, get a firm base on your feet - especially the bad leg, and think heel more than toes - and push into the ground until your leg FULLY straightens. As he says, if you're only using your glutes then you haven't found the correct muscles yet. They are small and hidden under the glutes so they're hard to find.
thank you so much Mike.
What this man is doing takes 100% relaxation ... I’ve been studying Pilates 5 years and a month and a few months ago I finally realized all of the stretching and exercise is to allow you to stand up straight 100% relaxed . I use my diaphragm front and back as my push point to align with the floor .. they call it C curve
Wow, thank you so much, I was explaining this to people but no one was listening - THANK YOU
I have struggled a bit with hinging at the hips while walking. I believe this led to a periodic twinge in my right hip just like the 71 year old (I'm 67). Felt immediate relaxation with this technique. Easy to understand and apply because of your teaching and I don't feel as old when things are working properly. Thank you.
Thanks for the free advice Dr. Zodiac.
ingenious conceptual viewpoint.
Thank you for sharing this great video! my son developed a external rotation while walking, after seating for too long in a bad position. I think this video gave me the clue to his problem. Thanks again!
Thanks for the good information!
Thank you very much. I found this exercise provides some relief although I still need to work on it.
Wow! HEAVY DUTY Doc, HEAVY DUTY...Thank You !
very helpful, thank you very much!
I love this. At 77 this is what I've needed to work on. Thank you.
wow!! this really help me thank you so much it really start with you mind set, wow.
outstanding video. thank you
Amazing, thank you! I can feel it and I think I get it. I can feel it! I'm 71 and two of my close friends have recently had hip replacements and I do *not* want to follow suit. Recently have felt a "twinge" in my left hip. Thank you! I believe I know how to help myself!
now I understand it a little better Thanks
great teaching, thank u sir
Great video however, PLEASE ANSWER YOUR VIEWERS QUESTIONS WHOM ARE SUPPORTING YOU !!!! It is a sign of RESPECT !!!!
I need to make an appointment 🍀 thanks !
Great and insightful! Right on! I am also a body worker (massage & yoga) Subscribed...Thanks for your service.
Thanks Steve
There was a relatively simple exercise machine on the market some years ago. I don't know if you can even find them now, I fished mine out of the garbage. But it's working beautifully for my stage 3/4 osteoarthritis of the hip. It was called the Gazelle. I've spent only 40 minutes on it and it's working wonders! And you're so right, it's a mind thing. Try to remember how you walked when you could last do comfortably, or research good walking form. And concentrate on conforming to that, when you walk.
We all learn different and I personally need to see the exercises to make sure they are done correctly.
Excellent explanation. Thank you.
As I wrote above, I wasn't clear about the 3 points on the feet and how that gives you the lift and push that makes walking healthy and graceful. I have always tended to naturally walk leaning slightly forward and I believe it runs in the family because my sister and mother do the same when they walk. Now that I am older I think that has had an impact on the hip movement and exacerbate problems with arthritis in the LEFT hip.
Great information though it is helpful 😊
You should have shows your whole body movement .very hard to understand . Bad video
Thank you. No surgery.👏🏾
Gyrotonic principles 100%, the more I teach and practice the work, the more I realise how smart and complete this excersise method is. Thank you so much for sharing your knowlegde, this video has reinforce my approach to teaching restorative movement. Have you heard of Gyrotonic? I am certain you would find it highly usefull, inspiring and complementary!
Genius!!!
thank you
I recently had TLHR and am looking for exercises that will not only aid in my recovery, but, exercises that will help in strengthening and conditioning my right side, to avoid any future complications. This was an excellent exercise technique, but, a visual would really be helpful. Thank you for these videos and I've subscribed to your channel, so, I will be reviewing more.
Thanks for the great information! This may help reduce future hip problems. I have Periformis Syndrome and Sciatica. My right hip aches a lot! I fell apx 17' from a roof Aug 12, 2014 and still on the mend with Aqua Therapy. L4, L5 & S1 are a problem spot. Lumbar Facets seem to have helped more in the past than recent ESI a few weeks ago. Can hip pain be related to Periformis or Sciatica?
doing this exercise helped instantly, Thank you.
Your information always stays with me; everything sinks in and becomes sub-conscious. Thank you ^__^
So what am I to do? What were the names of those 4 small muscles? so maybe I can find out elsewhere how to exercise them!
I do have sacroilitis along with joint space recuction
I did it with resistance bands in my feet trying to push out standing up and laying down, amazing no more click while I keep the same sutil tension while I squat and deadlift. Thank you Doc.
I had a femur neck surgery, with 3 screws implanted in may 2015. in Jun 2016 I was again operated to remove the backtracked screws. from last 18months I am regularly doing physio exercises prescribed. there is not much improvement. limp/lurch is visible while walking. whenever getting up on feet from sitting or lying position, the pain is felt which reduces with walking to some extent. sometimes sharp pains spikes are also felt. in recent MRI, it is showing initial signs of AVN. so I may have to go for replacement in future. I am 60yrs old 75kg weighing mail with very active and desciplined life. pl advice as I don't want to take pain killers also want active life walking trekking yoga etc. so want to delay/avoid hip replacement. pl. advice.. I liked your video..
The exercises are pushing away from the three points on the feet. I tried it and if I am mindful while doing it, I can actually walk without pain.
I had a stroke and now I am finding my hips are getting sore. It's probably because my posture isn't as good as it use to be. I don't want to have to have a hip replacement. What should I do.
please show in action of this excercise to make easy understanding.
Yes we need practical experience
Good points with the sleepy and inactive deep hip rotators. Can you show the exercise to include your full body to see what your feet are doing? Thanks!
th-cam.com/video/DfE9K5drWG4/w-d-xo.html
very helpful thanks. This is one of those exercises you can do standing in line or cooking or whatever. No one know you are doing it!
wish i could see your entire body to see the exercises you are talking about. My naprapath talks about making space so i am anxious to see what you are doing. sounds logical.
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Thank you, this explains a lot.
actually got it, totally totally GREAT & logical :) .. I can see it's about bringing awareness to pushing up for your posture & movement all the time.. hoping it will help my hip longterm .. big thanks
how about a problem with the hip internal rotation i only heard talk about external rotation
Ive have Bi-Lateral Hip replacement 3 and 6 months ago, can this help me walk better? I'm trying to do this as I watch you. Any advanced excersizes to help me function better? I'm still feeling stiff in my hips.
Please and Thank you.
how do you do it sir..pls show us thank you
Super
Hi, I have watched this video several times but still cant figure out the so called best hip exercise that you are teaching.
Lily Rose think of it as cork screwing your feet into the ground. Right foot attempts to cork screw right. Left foot crock screws to the left. Thats what causes that lift he is speaking about.
me to Wsated mytime again?
I don't mean to be vulgar, but remember the way it felt, in your hip, when you were humping.
@@dehsa38 lol I'm a PT & I approve this analogy😂
Me too…..I have no clue
I have bilateral hip dysplasia, I am 34 and have just had my first hip replacement. I really want to get fit, but can't weight bare properly on my remaining hip. Any tips?
How can i stop swelling in my hips can tell some exercises to fix it as i was diagnosed with as
What did you say about the back/hip and the OPPOSITE side? S1? I understand you to say that if there's a problem with the LEFT side, work with the right in pushing the leg back after moving it out.
An MRI revealed moderate arthritis in the lack of gracefulness with which I walk on the LEFT side/hip. I notice that I am leaning forward to compensate for the weakness/limp on my left side and I have lower back pain as well. I tried with the 1, 2, 3 points on the bottom of the foot and am graceful on the right but like a lug on the weak left. I have no problem controlling the RIGHT leg/hip to push off but again the LEFT is where I am weak in the hip pelvic exercise.
I am not sure I fully understand the 3 points on the bottom of the foot when pushing up and off using the hammock part of the pelvis. Great video, just some clarification. Thank you.
emeraldeye
What kind of foot wear should you have on?
Great video! I have a QUESTION: "If you have a foot problem that affects WHERE you are able to put pressure on your feet, can this contribute to hip problems? I am a former dancer, with back and hip injuries following a car accident 5 years ago. I have not been able to dance since accident and due to other injuries have been very inactive the past 5 years. Over that time low back and right hip got worse. I've had a Morton's neuroma in the right foot for even longer. It's the second one, same nerve. I can see by the wear patterns on my shoe that I pronate a lot on the right. Orthotics help, but can't always wear them. X-ray and MRI showed moderate arthritis lumbar spine and hip. I just started working with Osteo a month ago, and have seen lot of improvement. He has me walking in a pool every second day. I'll show him this video! As a dancer, I certainly know what you mean by increasing space between joints. I can't believe how lack of activity has affected me. More pain not moving than I ever had dancing!
Short answer: yes.
I wish I could understand this
I can't quite figure out the exercise, can a visual help?
Pilates feet and leg work on the reformer address this.
Ok so would a stiff leg deadlift be a good example ?
How long should I perform this every day please?
I don't know if you are familiar with Okinawan karate, but are you saying that one should twist the knees outward as in the sanchin exercise? Yes, you tense glutes and feet and everything to extremes then, but apart from that.
The small muscles you drew, are those the hip's counterpart to the rotator cuff muscles in the shoulder, kind of?
Thanks so much , I have been doing many exercises in the pool and in the gym . The hip Doctor Said I have a cam shaped hip bone due to osteoarthritis . And he said it won't get better you will need hip replacement , and continue all my exercise , I am 55 . He gave me a perception for celabrix 200 mg a day . Thanks again .
You have an impingement. Which means the ball is somewhat oval shaped. Total joint replacement will limit movement. The shape needs to be changed on your original equipment. Also, be aware that long term use of NSAID, which Celebrex is, can damage your cartilage. Which will make joint replacement your only option.
The shape needs to be changed ?
Are you saying resurface ing. No hip replacement
Thanks thats what i have found in my research.
Don, so nice to correspond with you on TH-cam. My brother likes to walk 5 miles or more each day in a local hiking club. He is 62. Last August he started to experience hip pain that has prevented him from hiking. He scheduled hip replacement for February. He refuses to entertain therapy first. I think we all need to learn how to use our bodies properly and listen to it. Popping pain pills or anti inflammatories which interrupt the healing process is not listening.
Interesting video. Might have been more helpful to show yourself in full body or use a model in shorts, so viewers could see the orientation of the feet, knees and hips in relation to the movement you describe.
Doctor,I am from India ,i underwent core decompression for avascular necrosis of my left hip..now on follow up..unfortunately I have the joint space reduction of my left hip now after the surgery..wat should I do to save my joint..is clam a good exercise for this
I have two extra vertebrae and have shrunk 1and 3 fourths inches. Getting sciatica pain.
Could you please re shoot your video... I couldn't understand any if your exercise if you ever was showing in the video. And do reply to. Comments
What if you get some leg cramps doing these exercises? Or I should say why would we get the cramps doing these exercises?
does this work for bilateral hip labrum tears ? thx
Please post concrete exercises. A program to follow.
WOW your good...I just hit your sub button...
Darn it when I do that, my pain fires in the interior hip.
I did not get it but will watch your other videos because you look and feel very genuine.
Rose Gathoni g
I’ve had a dr work work on me for three months and I still cannot put my left foot down I’ll take a step without pain in the back area and in the groin he just keeps feeding me pills and the pains are still there don’t know what to do
I want to know can someone hips be bone on bone? Even went I do the exercises they help a little.
Thank you so much, this helps me understand why I have hip osteoarthritis
this is like tai chi
Doctor said me hiprepleasment surgery then what can I do sir
The theory is sound however you need to better demonstrate an actual practical exercise(s) that can be simply applied on a regular basis
I find that when I open my legs on my back, my toes will only point to 10 and 2 o'clock respectively. Can't make them going to 9 and 3... is that normal? They are coming back long, but much outbound rotation to begin with........?....I DO feel it now, sitting, in my si joint though. Don't want to cause another SI flareup...
what r ur thoughts on goata? seems to communicate,the same thing u r saying
I tried to find video on Avascular necrosis by you, bt I couldn't find any..so let me ask here only..
1) After chord decompression , is there any possibility that we can recover from AVN completely and avoid hip replacement if second stage is already crossed
2) If yes, what exercises ,diet and other things we need to keep in consideration?
3) With reply, if you can make a video on that that will be really nice and informative.Thnks
Your comment was 4 yrs ago, can you please tell me if you were able to avoid hip replacement? I just found out I have AVN. Please help
A doctor asked a technician to ask the patient to rotate her legs inwards while adducting her legs when she was taking the xray. What does this do to the pubic symphesis. Does it fix hip rotation and pubic symphesis? It is the same position I guess when laying down to take the view, but asking to adduct I guess has an intention to do something but I don't know
I have sickle cell, and i can not spell what it cause, but it means like of blood i need to put up this hip replacement for a year because of money I need tips also if i do not what can happen
Not getting it. "Pushing away" from the 3 points of the feet ? What why where how are the "3 points"? This needs to be described and demonstrated.
Yeah, I see the three points in the graphic for pushing away means lifting up without lifting up. That’s confusing and not helpful.
th-cam.com/video/DfE9K5drWG4/w-d-xo.html
Big toe metatarsal, pinky toe metatarsal and heel. The three arches of your foot connect to these places. Pinky toe metatarsal to heel, big toe metatarsal to heel and big toe metatarsal to pinky to metatarsal. That’s what creates stable foot contact so the rest of the body can find its alignment.
Will this help with burning hip pain? My Hips are always burning. I've had X-Rays & MRI's that show nothing is wrong with my hips. When I was pregnant with my 4th child 6yrs ago. I could barley walk. With the other 3, I could run. My Pubic bone hurt, my groin hurt, lower back hurt, & my hips burn. I've had prolapse surgery as well. That didn't work either, lol. So I'm still self cathing, still having problems with other areas. All lower related. I've lived like this for 6years. It's crazy that my pubic bone still hurts. You would think that would have gone away. So I look really stupid using a handicap sign & driving around in a motorized cart. To make matters worse I fell at my Husbands cousins house on my tail bone. Yeah!
So that did have me in bed for two months plus. Now I'm just taking pain meds and am gonna have an MRI of my tail bone and spinal cord. In the mean time I do find your videos very interesting.
Flower Pilates feet and leg work on a reformer addressees what he is talking about. Muscles support the pelvic girdle and can go lax during pregnancy. You symptoms are similar to mine. Best Wishes.
obturator huh how interesting when you said it works with the PIRIFORMIS
Would you please let us see your push on the 3 support points.. to get sure that we are exercising in a correct way...
It's really necessary for me.. cause I'm in my postoperative period after an intertrochanteric fracture of right femur 4mo ago...
Thank you indeed..
I like the information because I have these hip issues, but would you show the entire lower body while demonstrating. I feel like I can't understand what you're telling us because of no real visual.
Hip & low back pain? Don't forget to discuss your SI joint with your doctor. SI joint injections changed my life.
Great video man keep it up America needs it . To many fat guts headed toward the ground !
where is the exercise ???
Rahul Rajput push your feet into the ground, he says it like 5 times
Actually, I think I did get it and this is VERY interesting and I'm going to follow directions but first going to your page. Thanks so much! p
please very good can you please do it for us on the floor so i can do it thanks my problem started from right deep growing pain now hearting out side right growing please advise thanks tjk
hi dr. im from phillipines. and my x ray. diclocate my hip. i know hip surgery need. but i dont like hip surgery. because money. and i know xcercise to improve my bone and a line me again. im playing basketbal. but i cant run or walk faster . i know im going heal my self to xcercise . what xcercise want me. sorry doc. my english is not good. dr pls help me. thanyou my name ulysses jaron. from phillipines. pls reply. thank you.
How are you doing with exercises?
Thanks for sharing but... super unclear!
somewhere I heard you say something about natural nutritional supplements for hip osteoarthritis vs. using drug anti-inflammatories..what were they again, please?
Moringa leaf powder or pill. Check it out, it works for me.
Just can't get how I should do the exercises. Why can't you show a whole body movement?
Please let people know that if they lock their knees during this exercise it doesn't work. They need to keep soft knees.
Can't see any if the excercises you're talking about.
I'm studying treating tight hip flexors naturally and discovered an awesome resource at Fergs pain ease (check it out on google)
I would to attend your institution
Can't see your full body to see your feet placement
In this video I couldn't see what you were doing with your feet pushing off on tiptoes or on the heel or what