Hi. I'm a lifetime paid member. I have a knee meniscus tear, bakers cyst, torn hamstring and vastus medialis. I went to Ortho and PT. They say exercise using bike and straight leg. Can I do this program or use any of the programs I bought?
This is by far the best video for regaining my movements on adductors, abductors, muscles from sports injury. I injured the abductors three months ago from playing squash, I studied almost every video available on TH-cam but none gave me the results I need. Thank you for your most helpful instructions.
Coach E, I have watched a lot of your videos, followed along many ROM coach videos and HPS videos. I found the explanation on cues in this video to be so much more detailed and clear - excellent work. You are improving on your coaching more and more. Thanks heaps 😊
Runner here...first I had a meniscal issue, that video cured it (as far as possible), then I had a hip issue, this video has worked so well the pain has subsided significantly. The best channel for both sports and non sports people out there.
Nice work! It's great to read about your progress. Thanks for following along and for sharing your story. Let us know if you ever need more support :) - Coach Joshua, Team PM
Today I walked through each exercise slowly to get the form. I am 58. I took up running last year. So far injuries include non acute degenerative meniscus tears both knees and mild degeneration in the acetabulum (hip) right side. I was convinced of overuse after running 10.11 miles followed by 10x400 meter intervals at 1:45 cumulative pace. My hip started feeling pain after this day of intervals. I was training for a half marathon (my first). It was depressing this happened September 24th, 2024. Instead I continued to run banged up in two 5ks. This time mild degen arthritis diagnosis. I really believe in this TH-cam channel Precision Movement. The Dr. in this video is arguably one of the best in the country. He has helped me before. 🙏
I love getting the science aspect and research from your videos. This alone is a huge motivator for me. I've been too sedentary for too long and my body has responded to that. Your videos, information, simple exercises, and really your helpful and non-judgmental tone during your clear instructions are all exactly what I've needed. Thank you!
You are welcome and thanks for watching. We appreciate your comment and are here for you if you ever need more advice or assistance :) - Coach Joshua, Team PM
Just following the video along I can feel how beneficial these exercises are at strengthening the hips in good alignment. I have been using Eric's shoulder rehabilitation programme following Total Shoulder Replacement - it's been brilliant. I'm 71, ex-dancer/pilates teacher with two knee replacements as well as the shoulder, so know whereof I speak! Coach E's the best!
My personal timestamps to jump right to the exercises: standing Glute - 3:54 (ramp up, hold 10sec, release) seated version - 6:34 (ramp up, hold 10sec, release) seated slumpy psoas - 8:17 (slump→straight , hold 5sec, lower slowly) standing hip rotation 11:18 (has active arch talk), GO at 11:37 supine hip rotation - 14:47 Adductor ISO Lunge - 18:41 Reverse Lunge - 21:07
this is the best my hips have felt in the last 10 years... I fully committed to one full round and my hips were feeling it in such a great way. The most surprising exercise was the Psoas exercise, such an important muscle that is lacking in my own body from having a desk job. excuse me while I research another one of you videos for some elbow health. Cheers buddy, keep up the great work, this is what TH-cam was made for.
Yuss! Thanks so much for trying it out and commenting. Keep us posted on your progress and let us know if you ever need more support :) - Coach Joshua, Team PM
No problem! Thanks so much for your support. We couldn't do what we do without it. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Just a quick comment to say thank you - after many weeks of stretching and relaxing the muscles of my painful hips - including 2 visits to an osteopath (painfree for 2 days after each visit), I found your videos, and felt better after the first day of doing some piriformis strengthening exercises I felt so much better, all this stretching and relaxing while we should be strengthening. You are such a wonderful coach - this will be my daily practice, thank god I found you.
You are so welcome and thanks for trying it out! Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
This series is a game changer for me! What a great cross trainng tool. It identified the hip muscles I have been undertraining and stretches and strengthens them throughout the full range of motion. Thanks for this well thought out exercise routine.
Happy to help! We are so happy that you watched the video, tried out the exericses, and reported back. Let us know if you have any questions :) - Coach Joshua, Team PM
Thanks for your kind words. We really, really appreciate the validation of our efforts. Let us know if you ever need more support :) - Coach Joshua, Team PM
Thanks for the pain free. This exercise can help , I'm 68 little stiff, but I will try it, easy, because I see stretching ,balance and resistance. I like your channel. Thanks.
I'm no athlete but I've spent most of my life in front of a computer so getting in shape wasn't just abt making muscles. Through trial and error and your videos I realized a huge chunk of my problem w/ gettin started was that basically so many important muscles were sleepy and hard to activate. Forcing myself to do squats killed me w/out improvement, whereas getting my body working again made me able to lock in and execute them properly so I could gradually build strength. Common advice for beginners is to focus on the basics and not get so specific and it makes sense but in my case it felt like building muscles from scratch and I would have given up [again] if not for the plethora of useful routines and thorough explanation your provide (plus u give the best cues). + finally no hamstring pain!
WoW! Thanks so much for sharing your story and thoughts. We really appeciate you following along and your trust. Hopefully, others reading this will be inspired to take action. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
This is amazing 😮I’ve only done one session just a few days ago and onto my next session with these exercises. Thank you so much as this has made a significant difference. I’ve combined this with your ITB exercises and your Psoas exercises. I am delighted that it has had such an impact even after the first session . Thank you 🙏🏽
Great job! Thanks so much for watching, trying it out, and for letting us know. We really appreciate the support and are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Good Morning. I am an exercise physiologist (and have a desk job). Thanks for this video! I like the mindfulness and the body awareness suggestions. I also engage with somatic sensory integration to some degree. Sitting is definitely not your friend! Stay well.
Wonderful! Thanks for following along and for your thoughts. We love hearing from people like you. Feel free to comment more :) - Coach Joshua, Team PM
Hi Eric! Thank u for all your videos, your channel is my #1 go to and I had lots of help from following your other programs for knees and weak psoas. Now I tried these exercises and the Supine Hip PNF is completely impossible doing on my right leg! Once the leg goes on the outside of the middle line and swithes to external rotation then Bam! and I loose all power, it is very painful in the hip (flexor area), and I just cant do it no matter what direction I do the circles with my leg. I tried to make it smaller and just do a little bit, but no, my leg litteraly gets disabled once it goes outside the middle line. What could be the issue here? Any suggestions on what to do instead?
Hi! Thanks for following along and commenting. Try making your movements slower and smaller. Find your controllable range of motion and work there. Don't worry if you can't copy the video exactly. You will improve with time and practice. Keep us posted on your progress and let us know if you need more assistance :) - Coach Joshua, Team PM
Fantastic information! I was wondering if you might have ideas or tips for someone with Legg-Calve-Perthes that is trying to maintain and if possible regain some lost mobility?
Thanks for watching :) Degenerative conditions like that are tricky becuase you have to get as much movement as you can no matter how small. We recommend those people attempt everything and stay in complete control while respecting their capabilities. Let us know if you need more advice :) - Coach Joshua, Team PM
Hi! Thanks for the comment. These are safe for you to attempt. Make sure to move very slowly and with full control. Don't push into the end ranges. Let us know how it goes :) - Coach Joshua, Team PM
They are okay but these are better: th-cam.com/video/9y5YSB9zoMg/w-d-xo.htmlsi=u8UpGX15I5hFURzl Check them out and let us know how it goes :) - Coach Joshua, Team PM
Great exercises. 👍🏼 I got this snapping popping thing with no pain. During the Standing hip rotation, would the deep butt muscles start to kick in or would I need to engage them?
Hi! Attempt everything and stop anything that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is. Also, check out the first video here: www.youtube.com/@PrecisionMovementCoach/search?query=bursitis - Coach Joshua, Team PM
Hi! That is not normal. Stop doing it unless you can modify it to do it pain-free. Modifications include moving slower and smaller. Keep us posted on your progress and thanks for the comment :) - Coach Joshua, Team PM
Arthritis pain is tricky because it's always there. However, it's safe to attempt everything and try to make modifications so that they don't cause more pain. Modifications include going slower and making your movements smaller. Keep us posted on your progress :) - Coach Joshua, Team PM
I would recommend just practicing activating your glutes whenever you can. Waiting in the grocery line. Brushing your teeth. Touch your glutes with your hands (maybe not in public) to get the biofeedback activated and help you feel when you contract. Also doing a full leg activation, standing on tip toes, slight external rotation and activate all the muscles in the legs including the glutes. Just keep practicing
@@Vesperon outstanding! Appreciate the feed back. Your response’s are the reason I’ve been utilizing your knowledge since the cheat sheets days. May you continue to prosper.🫡
For the supine hip PNF , i would be concerned for hip impingement during the internal/addiction movement. I know I have a labral tear in one hip and that movement would make it click
19:48 so true. Thank you, it’s all about the coaching. Just wanted to show appreciation, for all the free info that you share. Best of luck, you are growing steadily Coach. So happy for you, been following for few years. Keep going King!! 🫡 oh btw you looked very cut and chiselled. 💪👊
You are so welcome! Thanks for your comment. We really appreciate it. Let us know if you ever need more advice or assistance. Eric says thanks ;) - 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 Hip Pain is NOT Trochanteric Bursitis! [5 Exercises to FIX it]](/img/n.gif)
Video highlights:
00:50 - Why do hips get sore?
03:40 - Exercise 1 - Standing Glute Contraction (+ ReBUTT)
07:42 - Exercise 2 - Slumpy Psoas
10:44 - Exercise 3 - Standing Hip Rotation
14:10 - Exercise 4 - Supine Hip PNF
17:30 - Exercise 5 - Adductor ISO Lunge
20:00 - Exercise 6 - Reverse Lunge
22:40 - Routine summary
Hi. I'm a lifetime paid member. I have a knee meniscus tear, bakers cyst, torn hamstring and vastus medialis. I went to Ortho and PT. They say exercise using bike and straight leg. Can I do this program or use any of the programs I bought?
What is active foot arch?
This is by far the best video for regaining my movements on adductors, abductors, muscles from sports injury. I injured the abductors three months ago from playing squash, I studied almost every video available on TH-cam but none gave me the results I need. Thank you for your most helpful instructions.
Thanks for that and for trying it out.
Camille Serme watch out ;)
- Coach Joshua, Team PM
Coach E, I have watched a lot of your videos, followed along many ROM coach videos and HPS videos. I found the explanation on cues in this video to be so much more detailed and clear - excellent work. You are improving on your coaching more and more.
Thanks heaps 😊
Wow!
That is a massive compliment from someone who has been following Eric for a long time.
You people are why we do this :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks also to you Coach J for always answering our questions promptly with helpful tips 😊🙏🏼
Runner here...first I had a meniscal issue, that video cured it (as far as possible), then I had a hip issue, this video has worked so well the pain has subsided significantly. The best channel for both sports and non sports people out there.
Nice work!
It's great to read about your progress.
Thanks for following along and for sharing your story.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
Today I walked through each exercise slowly to get the form. I am 58. I took up running last year. So far injuries include non acute degenerative meniscus tears both knees and mild degeneration in the acetabulum (hip) right side. I was convinced of overuse after running 10.11 miles followed by 10x400 meter intervals at 1:45 cumulative pace. My hip started feeling pain after this day of intervals. I was training for a half marathon (my first).
It was depressing this happened September 24th, 2024. Instead I continued to run banged up in two 5ks. This time mild degen arthritis diagnosis.
I really believe in this TH-cam channel Precision Movement. The Dr. in this video is arguably one of the best in the country. He has helped me before. 🙏
Thanks! Your hip exercises and SI joint and buy pyriformis strengthening has help me quite a bit.
Great to hear!
Thanks so much for the support, and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I love getting the science aspect and research from your videos. This alone is a huge motivator for me. I've been too sedentary for too long and my body has responded to that. Your videos, information, simple exercises, and really your helpful and non-judgmental tone during your clear instructions are all exactly what I've needed. Thank you!
You are welcome and thanks for watching.
We appreciate your comment and are here for you if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Just following the video along I can feel how beneficial these exercises are at strengthening the hips in good alignment. I have been using Eric's shoulder rehabilitation programme following Total Shoulder Replacement - it's been brilliant. I'm 71, ex-dancer/pilates teacher with two knee replacements as well as the shoulder, so know whereof I speak! Coach E's the best!
Thanks so much for trying it out and commenting.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
My personal timestamps to jump right to the exercises:
standing Glute - 3:54 (ramp up, hold 10sec, release)
seated version - 6:34 (ramp up, hold 10sec, release)
seated slumpy psoas - 8:17 (slump→straight , hold 5sec, lower slowly)
standing hip rotation 11:18 (has active arch talk), GO at 11:37
supine hip rotation - 14:47
Adductor ISO Lunge - 18:41
Reverse Lunge - 21:07
Nice work :)
this is the best my hips have felt in the last 10 years... I fully committed to one full round and my hips were feeling it in such a great way. The most surprising exercise was the Psoas exercise, such an important muscle that is lacking in my own body from having a desk job. excuse me while I research another one of you videos for some elbow health. Cheers buddy, keep up the great work, this is what TH-cam was made for.
Yuss!
Thanks so much for trying it out and commenting.
Keep us posted on your progress and let us know if you ever need more support :)
- Coach Joshua, Team PM
Thanks!
No problem!
Thanks so much for your support. We couldn't do what we do without it.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Centration... Yes! I need that femur centered. Labrum tear here due to FAI
Many thanks for your videos and work
You are welcome!
Just a quick comment to say thank you - after many weeks of stretching and relaxing the muscles of my painful hips - including 2 visits to an osteopath (painfree for 2 days after each visit), I found your videos, and felt better after the first day of doing some piriformis strengthening exercises I felt so much better, all this stretching and relaxing while we should be strengthening. You are such a wonderful coach - this will be my daily practice, thank god I found you.
Yay!
We are so happy that you found us.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This is so helpful for strengthening so many aspects of weak muscles surrounding the hips. Thank you.
You are so welcome and thanks for trying it out!
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This series is a game changer for me! What a great cross trainng tool. It identified the hip muscles I have been undertraining and stretches and strengthens them throughout the full range of motion. Thanks for this well thought out exercise routine.
Happy to help!
We are so happy that you watched the video, tried out the exericses, and reported back.
Let us know if you have any questions :)
- Coach Joshua, Team PM
Excellent intro, Coach. Understanding the how and why our bodies work is food for thought while challenging our limitations/pain….
Thank you.
Thanks for your kind words. We really, really appreciate the validation of our efforts.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
thank you! just doing these exercises now and I feel the difference. I will continue to do them
You're so welcome!
We really appreciate you trying it out and letting us know that.
We are here if you need any more advice :)
- Coach Joshua, Team PM
Excellent video. Clear explanations and convenient exercises. Thanks.
You're very welcome!
Wow amazing information and coaching!! Thank you so very much!
Glad you enjoyed it :)
Thanks for the pain free. This exercise can help , I'm 68 little stiff, but I will try it, easy, because I see stretching ,balance and resistance. I like your channel. Thanks.
You can do it!
Thanks for watching and taking the time to comment.
We are here if you ever need more support :)
- Coach Joshua, Team PM
Really,wonderful stretches for better mobility, thnx for the video
My pleasure!
Keep us posted on your progress :)
Thanks a milion. It realy helps
You are welcome and thanks for letting us know :)
Sir your workout video too much power full thank you sir
Wow...I don't think Eric has been accused of being too powerful before ;)
I'm no athlete but I've spent most of my life in front of a computer so getting in shape wasn't just abt making muscles. Through trial and error and your videos I realized a huge chunk of my problem w/ gettin started was that basically so many important muscles were sleepy and hard to activate. Forcing myself to do squats killed me w/out improvement, whereas getting my body working again made me able to lock in and execute them properly so I could gradually build strength. Common advice for beginners is to focus on the basics and not get so specific and it makes sense but in my case it felt like building muscles from scratch and I would have given up [again] if not for the plethora of useful routines and thorough explanation your provide (plus u give the best cues). + finally no hamstring pain!
WoW!
Thanks so much for sharing your story and thoughts.
We really appeciate you following along and your trust.
Hopefully, others reading this will be inspired to take action.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This is amazing 😮I’ve only done one session just a few days ago and onto my next session with these exercises. Thank you so much as this has made a significant difference. I’ve combined this with your ITB exercises and your Psoas exercises. I am delighted that it has had such an impact even after the first session . Thank you 🙏🏽
Great job!
Thanks so much for watching, trying it out, and for letting us know.
We really appreciate the support and are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you . Very helpful.
Glad it was helpful!
1900 excellent directions much appreciated!!
Very welcome!
Fantastic video - thank you!!
You are welcome!
This video is very interesting and very useful to set up a wellness routine for my hips, especially interspersed with general toning sessions. 🙏
Glad that you think so :)
Thank you!
Anytime!
Great series❤Thk you
You are welcome!
Good Morning. I am an exercise physiologist (and have a desk job). Thanks for this video! I like the mindfulness and the body awareness suggestions. I also engage with somatic sensory integration to some degree. Sitting is definitely not your friend! Stay well.
Wonderful!
Thanks for following along and for your thoughts. We love hearing from people like you.
Feel free to comment more :)
- Coach Joshua, Team PM
Hi Eric! Thank u for all your videos, your channel is my #1 go to and I had lots of help from following your other programs for knees and weak psoas.
Now I tried these exercises and the Supine Hip PNF is completely impossible doing on my right leg! Once the leg goes on the outside of the middle line and swithes to external rotation then Bam! and I loose all power, it is very painful in the hip (flexor area), and I just cant do it no matter what direction I do the circles with my leg. I tried to make it smaller and just do a little bit, but no, my leg litteraly gets disabled once it goes outside the middle line. What could be the issue here? Any suggestions on what to do instead?
Hi!
Thanks for following along and commenting.
Try making your movements slower and smaller. Find your controllable range of motion and work there. Don't worry if you can't copy the video exactly.
You will improve with time and practice.
Keep us posted on your progress and let us know if you need more assistance :)
- Coach Joshua, Team PM
Fantastic information! I was wondering if you might have ideas or tips for someone with Legg-Calve-Perthes that is trying to maintain and if possible regain some lost mobility?
Thanks for watching :)
Degenerative conditions like that are tricky becuase you have to get as much movement as you can no matter how small.
We recommend those people attempt everything and stay in complete control while respecting their capabilities.
Let us know if you need more advice :)
- Coach Joshua, Team PM
i have a total hip replacement 12 week ago. can I do these exercises or as far as i can manage? many thanks
Hi!
Thanks for the comment.
These are safe for you to attempt. Make sure to move very slowly and with full control. Don't push into the end ranges.
Let us know how it goes :)
- Coach Joshua, Team PM
it is good for hip bursitis ? thanks
They are okay but these are better:
th-cam.com/video/9y5YSB9zoMg/w-d-xo.htmlsi=u8UpGX15I5hFURzl
Check them out and let us know how it goes :)
- Coach Joshua, Team PM
Great exercises. 👍🏼 I got this snapping popping thing with no pain. During the Standing hip rotation, would the deep butt muscles start to kick in or would I need to engage them?
Engage!
@@PrecisionMovementCoach 👍🏼😄
will this help me in muay thai kick better and higher? or do you recommend a video for that?
This video is good.
Check this one out too:
th-cam.com/video/3xrKqveRIaw/w-d-xo.htmlsi=qY0kRBq2NKszNpU2
- Coach Joshua, Team PM
The coach has been pumping iron 💪
He's a beast :)
I've been diagnosed with trochanteric bursitis. Are there any movements in your video you would recommend against?
Hi!
Attempt everything and stop anything that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is.
Also, check out the first video here:
www.youtube.com/@PrecisionMovementCoach/search?query=bursitis
- Coach Joshua, Team PM
Ex2 is very hard and painful, especially in the shoulder. Is us normal? .
Hi!
That is not normal. Stop doing it unless you can modify it to do it pain-free. Modifications include moving slower and smaller.
Keep us posted on your progress and thanks for the comment :)
- Coach Joshua, Team PM
should i do that contraction when my hip arthritis is very painful while doing it? Later feel loose dough..
Yes you aren’t doing any damage
Arthritis pain is tricky because it's always there. However, it's safe to attempt everything and try to make modifications so that they don't cause more pain. Modifications include going slower and making your movements smaller.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Hey E, what would you recommend for those folks who suffer from non-connection to the glutes, aka gluteal amnesia?
I would recommend just practicing activating your glutes whenever you can. Waiting in the grocery line. Brushing your teeth. Touch your glutes with your hands (maybe not in public) to get the biofeedback activated and help you feel when you contract. Also doing a full leg activation, standing on tip toes, slight external rotation and activate all the muscles in the legs including the glutes. Just keep practicing
@@Vesperon outstanding! Appreciate the feed back. Your response’s are the reason I’ve been utilizing your knowledge since the cheat sheets days. May you continue to prosper.🫡
Hi both my hips are dislocated and i have pain stiffness around hips which is very painful
Can u help me to strengthen muscles around my hips n legs
Wow. We are here to help.
When did they dislocate?
Talk to you soon :)
- Coach Joshua, Team PM
So with the slumpy psoas technique, is the psoas starting in a shortened position (slumpy) and then challenged to lengthen while contracting?
You got it :)
For the supine hip PNF , i would be concerned for hip impingement during the internal/addiction movement. I know I have a labral tear in one hip and that movement would make it click
Modify the exercise to suit your capabilities :)
I can’t feel my glutes are contracting in the standing glute contraction. I feel my quads and hip flexors
Tap your butt while doing the exercises. If it's firm, then your glutes are on :)
- Coach Joshua, Team PM
19:48 so true. Thank you, it’s all about the coaching. Just wanted to show appreciation, for all the free info that you share.
Best of luck, you are growing steadily Coach. So happy for you, been following for few years. Keep going King!! 🫡 oh btw you looked very cut and chiselled. 💪👊
You are so welcome!
Thanks for your comment. We really appreciate it.
Let us know if you ever need more advice or assistance.
Eric says thanks ;)
- Coach Joshua, Team PM
Wow very gracious offer to help, didn’t expect that, thank you so much, will definitely reach out when I need some assistance.
Stay blessed!