I am a massage therapist, and I love your approach to muscle health and strength. Beyond doing the exercises myself... I share many of your videos with my clients. Thank you!!
I am seriously happy that you put out this kind of content . You do a very good job. I needed absolutly some of those exercices and been looking for them for a long time. Thank you very much
Wow... Nice this was an eye opener for me...!!❤️❤️ I have had sooo many injuries since menopause... My balance and mobility has really gone downhill since COVID and a mini stroke too..which has lost me too much muscle mass😭 I have been doing many mobility videos lately because of all these random " aches, pains from "tightness" feelings... I need A LOT of work on my addictions...!!! This was the hardest thing for me to do in all your videos... I do get a lot of "groin and knee" injuries whenever I over do it... ( yes I still think this old body is superwoman at times...🤣)... Thank you thank you for sharing all that you do...
I want to thank you, too! Started doing the beginner knee and hip videos as well as the daily routine vids about three weeks ago - and the improvements I am already feeling are great. Awsome content! Great explanations. You guys are wonderful!
I discovered your channel only a couple of days ago and your advice has helped me reduce a kind of lower back/ piriformis (??) type pain I've had for years. Really appreciate your guidance.
Thank you! Been to so many physical therapist that gave me the clamp (or what its called) and said that I had a weak butt, but I always max that excersise in every studio I go to.. I can do 30 sec on each leg, but its a real struggle..
Wow, this is an eye opener, I have had so much pain in my hips and crack my lower back all the time to get relief. I couldn't do either side! Weak as hell adductors. Lets fix this!
I have been tortured with groin pain for about 2 years. Have being doing some rehab which has helped but recently the pain is starting to come back. I tried the side plank march and really struggled so I started the adductor circuit today. Hopefully it will help🤞
Sweet Christmas, that second exercise. I had persistent pain and stiffness in and around my left hip, and literally on rep number 5 of the first set on that side, heard a click that completely vanquished about 80% of it. I still have some weird tightnesses throughout my hip/glute complex, but the main nagging pain that would flare up and cause me to have to slow down my workouts seems to have gone away. I'm going to stick with this, but holy heck. 5 reps!
You know the first thing I noticed before I started having issues.. I went from being bull-legged to started walking with my toes out a little bit. Not as extreme as a duck but I did notice this probably a good four years ago...🤔 And just do an exercises sitting on the ground and pulling my toes in together. I would feel stretch/ tightness on my outer calves after my exercising....
Okay morning update... I have no hip and no knee pain today... That's the first time in over 2 weeks... So I guess I found my first focus and I'll leave the rest of your videos for my second focus...lol Thank you thank you❤
Since joining my local running club, I couldn't join over a year ago, as wasn't flexible or had enough mobility in me to run up to 5km. Chiropractor "re-aligned me" and I was able to do 5km in 31mins. a few weekends ago I completed a 10km run in 1hr 6mins. BUT I still struggle running due to my knees, calfs, thighs and hips plus lower back a few times. Knees hurt going up and down stairs, I cant knee on the floor because it feels like the muscles are being ripped off my knee cap. Calfs and thighs are so tight and hips stubble to open up. I know once I have strengthened them, then my 5lm and 10km runs will improve and I wont feel like a old man lol
Appreciate this. Sudden lower back and knee pain after doing gym things. I know my adductors are about as powerful as a chicken vs a tank. Very useful. Also, failed the test immediately on my strong leg so, yeah lmfao.
Hello, you got so many good videos. Its nice to watch - once... and forgot. Maybe you would make a 15min training video for whole body or top/lower parts? I bet I would launch this video at least 1-2 per week.
What is the painless audible ‘pop’ that happens when specifically engaging your adductors (like the circuit exercises, not everyday movements) for the first time that day?
hard to say, doesn't happen for everyone! But often these pops are just bits of muscle/tendon/ligament/etc. just moving around over some other bit of connective tissue or bone as it wakes up for the day 😁
Just this late morning I’ve had another lower back flare up in the gym. I heard a pop ands the sacral area started hurting. I’ve reduced SMM to once a week in the last two months. The little circuit instantly released most of the pain and I can stand up straight. I was able to hold one legged side plank for close to 30 seconds before on both sides but was unable to do it with the video. Opted for a knee supported variation instead. The other two exercises didn’t cause any pain and seem fine. Thanks Tom and Jenni for all the fantastic videos 💛 I suppose it’s time to increase SMM back to 4x a week
Definitely if you’re still getting flare ups you don’t want to reduce the frequency, make sure to check your form with things too! Would be good to go through the exercise breakdowns again to see if there’s anything you can neaten up!
The second move hits a lot of areas in the hip, but as you sit up you should feel your glutes and your inner thigh working to "pull" you up! If you don't feel that, play around & wiggle with the position and see if you can get the engaging 💪
Thanks a lot@@TomMorrison . I was a little achey after doing this and a couple of other of your 5' videos (hip/pelvis tilt) so today is rest and I'll do them again tomorrow. I felt so much better after them. Thank you.
Hi Tom , would you consider doing athe exercises if you can hold the Plano but maybe it isn't solid ? Also would love to see a lower body follow along for adductors if that is something you would ever make . The neck one is a life saver
When I'm doing the leg squeeze my back is not flat on the floor like it used to be. I have a slight arch which I'm guessing is a pelvic tilt issue because I've waited too long to do exercises...lol... My question is when I put my hands under my hips on the floor my back seems flatter and put a pillow or something in between my legs and squeeze. Is that a better form or worse form??
I have crps and noticed that the first exercise with the fists caused some pain. Could I substitute with a firm pillow? I stopped moving after I hurt my back and SI joints years ago. I had a severe crps flare up in July that left me in bed without any movement at all for over a month. I have a caudal steroid injection scheduled for 10/11 to hopefully reduce the of the inflammation in my sacrum that prevents me from being able to sit for more than 20 minutes at a time which doesn't work with a sedentary job where I'm on the phone for 10 hours a day. I came across your videos and they have given me hope for the first time in a long time. I'm not a very nice person when my pain is consistently between a 7/10-8/10 on the pain scale. Thank you.
Thank you!! This is really relatable and helpful! I failed the test on both sides but really bombed it on my left (is it my left when I’m laying on my right and raising the left??) Either way, I’m excited to see improvements soon! 🤞💪👍
Thank you for the content! Out of curiosity, if I find difficulty holding my knees together in that supine table top position (without my fists in between my knees), is that due to weak adductors? This table top position is common in pilates and it’s always hard to hold my knees together without crossing my ankles, but I’m not sure what the fix is. Thanks in advance!
Hi! Thanks for the great content! I have a problem - the adductor bridges don't do anything for me other than grind my knees into the floor. They don't seem to engage the muscles at all, do you have an alternative exercise?
If you sit in the 90/90 position first and squeeze your adductors by driving your knee into the ground you should feel it in the adductor might take a minute or two works as a good primer for me
Hi Tom. I have really bad lower back pain from squats/deadlift etc (combination of Ankylosing spondylitis and weak adductors due to sedentary office job). While incorporating these strengthening circuits do I still continue squatting and deadlifting? But just with reduced weight? or stop the lifting altogether and just focus on the adductor circuit ? Thanks in advance !
If it is really bad I would stop for just a week or so so yiu have more time to focus on the adductor stuff (and try these too! th-cam.com/video/QEoE6nnUqSM/w-d-xo.htmlsi=v86g4CV0whSGD9tg ) Then start adding them back in slowly, with reduced weight and focus on your technique to make sure you're not going back to bad habits!
Hello Tom, Your videos are very helpful and informative but I am struggling to do them. I am an above elbow amputee, my left arm since I was 17. I do not have a prothstetic to help with balance or posture and I am a farmer that has to do alot of twisting, pulling, bending and my back and neck are often in pain. I now suffer from my remaining arm being completely numb to the point of only my pinky being felt for most the day. My doctors just told me to try changing my exercise and to do stretches but every single video I come across is focusing on stretches that require two hands to support yourself. Do you have suggestions on how I could stretch my body properly without my left arm as a helper? Thank you in advance.
I will double check to see if I have watched that one. Any other stretches or maybe ways amputees could complete the ones you cover with the lack of support such as one leg/ one arm / limited mobility, would be very helpful. Personally I am trying everything I can to improve my body quality as I am in my early 30s and its already very bad lol@@TomMorrison
Her bones are more porous, so yes. She can induce hairline and stress fractures, BUT she needs to be lifting weights so the muscles can be strong for the bones as well as help strengthen the bones. If she's got more muscles, then she's got more support to accomplish more without the bone taking the brunt of the force. This doesn't mean you can't do these things. It just means she has to moderate all the while as she's building muscle to go around her bones.
@@TomMorrison no have one on each side the mri said I didn’t need surgery….8 months of PT I am back to 90 percent. Has been frustrating play pickleball at a high level.
@@TomMorrisonif I already sent this my apologies….no the mri and sports surgeon said I just needed PT which I have done religiously for 7 months….about 90 percent now…the exercises you suggest look like a good addition although I am known for overdoing PT
These are all solid exercises, and it’s absolutely true that fixing muscle imbalances and weaknesses can fix chronic pain. The entire reason physiotherapy exists is because we’re aware that the structure of our body isn’t always as it should be depending on how we live our lives.
Ive just started your smm, scored myself a zero on this one 🫠 As a sufferer of ankylosing spondylitis and psoratic arthritis im excited about the challenge and looking forward to improving my quality of life 🤞🏼😁🙏✨️
I am a massage therapist, and I love your approach to muscle health and strength. Beyond doing the exercises myself... I share many of your videos with my clients. Thank you!!
Thanks so much! Love to hear this!
Me too 👍🏼
I’m glad you found him because this channel is legendary ✊🏆🦅
I am seriously happy that you put out this kind of content . You do a very good job. I needed absolutly some of those exercices and been looking for them for a long time. Thank you very much
You’re very welcome!!!
Wow... Nice this was an eye opener for me...!!❤️❤️
I have had sooo many injuries since menopause...
My balance and mobility has really gone downhill since COVID and a mini stroke too..which has lost me too much muscle mass😭
I have been doing many mobility videos lately because of all these random " aches, pains from "tightness" feelings...
I need A LOT of work on my addictions...!!! This was the hardest thing for me to do in all your videos...
I do get a lot of "groin and knee" injuries whenever I over do it... ( yes I still think this old body is superwoman at times...🤣)...
Thank you thank you for sharing all that you do...
Yes definitely these will be good ones for you to focus on! 😄😄
*addictions 🤣😂☠️☠️😂🤣
Noooo I don't need help there...
Oops...
I started the SMM last week and already have seen a huge improvement in my sciatica pain. Love this.
Fantastic!! 90/90 and the side plank march are your two main ones to really nail!
What is SMM?
Thank you for keeping your channel so legendary you’re helping everyone 💫🏆✊
Our pleasure!! 🙌😄
I’m so thankful I found your channel.
Many thanks for all your adductor videos. Don't know what I would have done without them - be injuries! Brilliant Tom
Great to hear!! Thanks so much!
I want to thank you, too! Started doing the beginner knee and hip videos as well as the daily routine vids about three weeks ago - and the improvements I am already feeling are great. Awsome content! Great explanations. You guys are wonderful!
Love to hear that!!! Keep it up! 😄😄
Thank you for this! So glad your channel popped up for me!
You’re very welcome! Let me know how you get on!!
Thanks
Thankyou!!!
You’re the real deal tom. Thanks for everything!
You’re very welcome!!! Getting everyone Flong & Sexible!!
Very excited about this! I'm learning a lot from you. Thank you!!
Awesome to hear! Thanks so much!!
I discovered your channel only a couple of days ago and your advice has helped me reduce a kind of lower back/ piriformis (??) type pain I've had for years.
Really appreciate your guidance.
Fantastic to hear! Yes keep working at the hip stuff!!! 😄
Thank you! Been to so many physical therapist that gave me the clamp (or what its called) and said that I had a weak butt, but I always max that excersise in every studio I go to.. I can do 30 sec on each leg, but its a real struggle..
Wow, this is an eye opener, I have had so much pain in my hips and crack my lower back all the time to get relief. I couldn't do either side! Weak as hell adductors. Lets fix this!
Awesome! Yes it’s great to find something you can improve on that you’ve missed!
good to watch you... from lightyears away.
at least my eyes are trained...
I have been tortured with groin pain for about 2 years. Have being doing some rehab which has helped but recently the pain is starting to come back. I tried the side plank march and really struggled so I started the adductor circuit today. Hopefully it will help🤞
Keep at it a little bit daily 💪🏼
Thanks so much. This helped big time.
Awesome!!
Sweet Christmas, that second exercise. I had persistent pain and stiffness in and around my left hip, and literally on rep number 5 of the first set on that side, heard a click that completely vanquished about 80% of it. I still have some weird tightnesses throughout my hip/glute complex, but the main nagging pain that would flare up and cause me to have to slow down my workouts seems to have gone away. I'm going to stick with this, but holy heck. 5 reps!
Brilliant! Keep working on them daily for a while!
Keen to start this!!!!
Jenni, the best practice specimen
You know the first thing I noticed before I started having issues.. I went from being bull-legged to started walking with my toes out a little bit. Not as extreme as a duck but I did notice this probably a good four years ago...🤔
And just do an exercises sitting on the ground and pulling my toes in together. I would feel stretch/ tightness on my outer calves after my exercising....
Thanks for this exemple
Okay morning update...
I have no hip and no knee pain today...
That's the first time in over 2 weeks...
So I guess I found my first focus and I'll leave the rest of your videos for my second focus...lol
Thank you thank you❤
Awesome!! Keep it up!
Since joining my local running club, I couldn't join over a year ago, as wasn't flexible or had enough mobility in me to run up to 5km. Chiropractor "re-aligned me" and I was able to do 5km in 31mins. a few weekends ago I completed a 10km run in 1hr 6mins. BUT I still struggle running due to my knees, calfs, thighs and hips plus lower back a few times. Knees hurt going up and down stairs, I cant knee on the floor because it feels like the muscles are being ripped off my knee cap. Calfs and thighs are so tight and hips stubble to open up.
I know once I have strengthened them, then my 5lm and 10km runs will improve and I wont feel like a old man lol
Dr Tom. When doing side planks would I target my abductor muscles if I supported myself with my hand instead of my elbow?
you would, but it'll also have much more shoulder engagement which is why we like the elbow variation :D
Love thisTom, thank you both, just what I needed
Awesome! Thankyou!
Having shoulder blade pain issues (Left) . Do you have a video on that?
You could try this one 😁 th-cam.com/video/2KFHwxrjUrA/w-d-xo.htmlsi=Wq1Dr5lOU5OFB0E9
Appreciate this. Sudden lower back and knee pain after doing gym things. I know my adductors are about as powerful as a chicken vs a tank. Very useful. Also, failed the test immediately on my strong leg so, yeah lmfao.
Definitely one to gain from them!! If you can do them a little daily and tolerate it ok it would be worth it for a few weeks!
Tried doing the Supine leg squeeze and both muscles in my quads starting pulling 🫣
Hello, you got so many good videos.
Its nice to watch - once... and forgot. Maybe you would make a 15min training video for whole body or top/lower parts? I bet I would launch this video at least 1-2 per week.
Great idea! Will add it to the list!
What kind of shoes are you wearing, Tom? I just discovered your channel a few days ago and your work has been a big help. Many thanks from the US
Just a barefoot brand, Sanguro I think? Not sure 😂 they’re comfy tho!
@@TomMorrison awesome, thanks for the reply!
Thanks Tom.
What is the painless audible ‘pop’ that happens when specifically engaging your adductors (like the circuit exercises, not everyday movements) for the first time that day?
hard to say, doesn't happen for everyone! But often these pops are just bits of muscle/tendon/ligament/etc. just moving around over some other bit of connective tissue or bone as it wakes up for the day 😁
Just this late morning I’ve had another lower back flare up in the gym. I heard a pop ands the sacral area started hurting. I’ve reduced SMM to once a week in the last two months.
The little circuit instantly released most of the pain and I can stand up straight.
I was able to hold one legged side plank for close to 30 seconds before on both sides but was unable to do it with the video. Opted for a knee supported variation instead. The other two exercises didn’t cause any pain and seem fine.
Thanks Tom and Jenni for all the fantastic videos 💛
I suppose it’s time to increase SMM back to 4x a week
Definitely if you’re still getting flare ups you don’t want to reduce the frequency, make sure to check your form with things too! Would be good to go through the exercise breakdowns again to see if there’s anything you can neaten up!
Epic fail on the test so have started this routine. With the second exercise, how do I know if I am working the correct area? Thanks a lot
The second move hits a lot of areas in the hip, but as you sit up you should feel your glutes and your inner thigh working to "pull" you up! If you don't feel that, play around & wiggle with the position and see if you can get the engaging 💪
Thanks a lot@@TomMorrison . I was a little achey after doing this and a couple of other of your 5' videos (hip/pelvis tilt) so today is rest and I'll do them again tomorrow. I felt so much better after them. Thank you.
How would i address an imbalance. I have no problem doing the exercises on my right side. Cant do them at all on my left.
Just keep practicing 😁 spend a bit more time on the side that's struggling!
Love this! The Adductor Bridge exercise lights up the IT band on the right side when that's the active leg. What's up with that?
Could need to improve your overall hip rotation too! Would get plenty of time in the 90/90 position 😄
Hi Tom , would you consider doing athe exercises if you can hold the Plano but maybe it isn't solid ?
Also would love to see a lower body follow along for adductors if that is something you would ever make . The neck one is a life saver
Just did the last one while at work and i can literally feel a massive deference after one try
Awesome! Keep them up! 😄😄
When I'm doing the leg squeeze my back is not flat on the floor like it used to be. I have a slight arch which I'm guessing is a pelvic tilt issue because I've waited too long to do exercises...lol...
My question is when I put my hands under my hips on the floor my back seems flatter and put a pillow or something in between my legs and squeeze. Is that a better form or worse form??
Very useful! Glad I subscribed 👍
Awesome! 😄
I have crps and noticed that the first exercise with the fists caused some pain. Could I substitute with a firm pillow? I stopped moving after I hurt my back and SI joints years ago. I had a severe crps flare up in July that left me in bed without any movement at all for over a month. I have a caudal steroid injection scheduled for 10/11 to hopefully reduce the of the inflammation in my sacrum that prevents me from being able to sit for more than 20 minutes at a time which doesn't work with a sedentary job where I'm on the phone for 10 hours a day. I came across your videos and they have given me hope for the first time in a long time. I'm not a very nice person when my pain is consistently between a 7/10-8/10 on the pain scale. Thank you.
Yes pillow would be ideal, would also check out our clockwork hips drill
Thank you!! This is really relatable and helpful! I failed the test on both sides but really bombed it on my left (is it my left when I’m laying on my right and raising the left??) Either way, I’m excited to see improvements soon! 🤞💪👍
Awesome! Yes will take a few weeks but once you nail it you’re able to just maintain with the harder version 😄
I couldn't quite manage the fine calibration and overshot the 72% by 0.4%, but I enjoyed the ride anyway.
😂😂 still counts!
Thank you for the content! Out of curiosity, if I find difficulty holding my knees together in that supine table top position (without my fists in between my knees), is that due to weak adductors? This table top position is common in pilates and it’s always hard to hold my knees together without crossing my ankles, but I’m not sure what the fix is. Thanks in advance!
Can be yes! Would just start practicing it a little every day and see how it progresses over a few weeks 😄
Thank you for the response!
Hi! Thanks for the great content! I have a problem - the adductor bridges don't do anything for me other than grind my knees into the floor. They don't seem to engage the muscles at all, do you have an alternative exercise?
If you sit in the 90/90 position first and squeeze your adductors by driving your knee into the ground you should feel it in the adductor might take a minute or two works as a good primer for me
Hi Tom. I have really bad lower back pain from squats/deadlift etc (combination of Ankylosing spondylitis and weak adductors due to sedentary office job). While incorporating these strengthening circuits do I still continue squatting and deadlifting? But just with reduced weight? or stop the lifting altogether and just focus on the adductor circuit ?
Thanks in advance !
If it is really bad I would stop for just a week or so so yiu have more time to focus on the adductor stuff (and try these too! th-cam.com/video/QEoE6nnUqSM/w-d-xo.htmlsi=v86g4CV0whSGD9tg )
Then start adding them back in slowly, with reduced weight and focus on your technique to make sure you're not going back to bad habits!
I squeezed with about 42.5% effort on the first exercise and that makes my hip pop on the inside, is that ok
Yeah can see that sometimes, as long as it’s not sore I wouldn’t worry, it should happen less the more you practice it
@TomMorrison nice one! It's funny, it only happens on the impinged/sore side.
Hello Tom, Your videos are very helpful and informative but I am struggling to do them. I am an above elbow amputee, my left arm since I was 17. I do not have a prothstetic to help with balance or posture and I am a farmer that has to do alot of twisting, pulling, bending and my back and neck are often in pain. I now suffer from my remaining arm being completely numb to the point of only my pinky being felt for most the day. My doctors just told me to try changing my exercise and to do stretches but every single video I come across is focusing on stretches that require two hands to support yourself. Do you have suggestions on how I could stretch my body properly without my left arm as a helper? Thank you in advance.
Have you seen the yes/no stretches yet? They’re in our neck blog on the main site
I will double check to see if I have watched that one. Any other stretches or maybe ways amputees could complete the ones you cover with the lack of support such as one leg/ one arm / limited mobility, would be very helpful. Personally I am trying everything I can to improve my body quality as I am in my early 30s and its already very bad lol@@TomMorrison
Please add more camera angles. I have such a hard time knowing if I'm in the correct position or not.
My sister in law , was told she has to watch what exercises she does. Having osteoporosis. Is this true
Her bones are more porous, so yes. She can induce hairline and stress fractures, BUT she needs to be lifting weights so the muscles can be strong for the bones as well as help strengthen the bones. If she's got more muscles, then she's got more support to accomplish more without the bone taking the brunt of the force. This doesn't mean you can't do these things. It just means she has to moderate all the while as she's building muscle to go around her bones.
I can't even begin to do a side plank, but my knees are so painful I can't do exercises two or three here, either.
This will be one to work on first then
th-cam.com/video/2FNb-nSGDlE/w-d-xo.htmlsi=QTYyE2uw-dk2q3p8
Is it the jeans?
My shoulders are too weak for a side plank😢
Oh lord was I weak with this test
Definitely one to work on then!!
Wish I knew this a yr ago before I got a sports hernia….
Ah yeah! So frustrating, did you get it repaired?
@@TomMorrison no have one on each side the mri said I didn’t need surgery….8 months of PT I am back to 90 percent. Has been frustrating play pickleball at a high level.
@@TomMorrisonif I already sent this my apologies….no the mri and sports surgeon said I just needed PT which I have done religiously for 7 months….about 90 percent now…the exercises you suggest look like a good addition although I am known for overdoing PT
I have all these 3 pains AND I can hold that position. What now? 😢😅
Would be looking into your overall hip flexibility, it may be down to range of motion over strength
1:20 complete failure! Eck!
Great ones to work on then!!
I've started seeing these videos and shorts for some reason. This is snake-oil, isn't it?
No, go and read our reviews if you like, all over google and Facebook and have a devoted section on our site at tommorrison.uk to them too
These are all solid exercises, and it’s absolutely true that fixing muscle imbalances and weaknesses can fix chronic pain. The entire reason physiotherapy exists is because we’re aware that the structure of our body isn’t always as it should be depending on how we live our lives.
Ive just started your smm, scored myself a zero on this one 🫠
As a sufferer of ankylosing spondylitis and psoratic arthritis im excited about the challenge and looking forward to improving my quality of life 🤞🏼😁🙏✨️
Awesome! Yes the ones you find most challenging are the ones you have the most to gain from!!