5 Minute Hip Mobility Routine (THIS WORKS!)
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- เผยแพร่เมื่อ 2 พ.ย. 2021
- Here's a step-by-step routine to improve hip mobility that takes 5 minutes!
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Want to read up on the research behind banded joint mobilizations?
Reiman MP & Matheson JW. Restricted hip mobility: clinical suggestions for self-mobilization and muscle re-education. ISJPT. 2013 Oct; 8(5):729-740: Full text: www.ncbi.nlm.nih.gov/pmc/arti...
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Music credits
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Shout out to 3d4Medical with the Complete Anatomy app visual of the body shown in today's video. - กีฬา
I'm 54 and close to needing a hip replacement. I have done yoga, core work, and butt and low back strengthening, and nothing has helped. I have been doing this for last few days and I already feel my hip is more open. Not pain free yet, but think I'm close. Everyone younger reading this. Do this mobility stuff now. This was not a thing when I was in my 20s. Thank you Doc.
Joint mobilisation is so important, most physio don't understand this
I literally almost cried in the gym from this right now. First time I’ve done 90 sits without pain for like 4 years?…
Unbelievable results. I’m a 27 year old male, athletic shape, but work at a desk have had hip clicks for over 10 years. Tried everything, no results. 5 minutes of this and it’s gone, internal mobility substantially increased. Incredible
These kind of basic videos makes the biggest differenc in my approach. This is why I’m so greatful for channels like this. Great job! Thank you
I just gave a “super thanks” to this video. I was struggling with FAI and a hip labrum tear and had been working through PT for a month with no progress but lots of hard work. When I started doing the hip distraction following this hip mobility routine that is when my progress started. I have been doing this Hip Mobility Routine and the Top 4 Strength and Stability Hip Exercises and the How to Fix Hip Impingement videos for the past month and I definitely think this the main factor in my ability to walk without a limp and try to get back to activities. THANK YOU. I like, many of the commenters, would wake up in tears not being able to walk without pain with no path to recovery in sight. I would be in tears telling my PT that I didn’t feel like I was making progress. What I really like about these videos is that they are straight to the point and don’t spend half the video trying to sell remote visits. I certainly don’t mind information if I were interested (and I’m sure many people are - and if I lived closer I would travel to see him) but not half the video. I know that a hip replacement is probably in my future by I’m hoping to delay it as long as possible. Thank you Dr. Horschig. You are the best on the internet and I have looked at all the FAI / Hip Labrum Tear videos that exist on the planet!
I was looking around for knee pain relief and thought I would try this
It literally went away, I was in shock
I will incorporate this into my warm up
Thank you sooo much, your a lifesaver
I can’t thank you enough for this video! Been struggling with hip pain for around 6-7 years now. Went to the chiropractor/physical therapist last year which helped but I still had hip pain when trying to squat or deadlift.
After using the bands I’m now pain free after squat and dead day, when I’m usually in constant uncomfortable pain for DAYS….thank you !
Just started band mobility 2 days ago. Squats felt way better. How long before you were back to normal the best since the pain started?
@@alexz.8302 honestly I felt better after the first couple of days then it started getting better week by week. I’m still squatting and deadlifting pain free , the bands have been incredible. I have deep sockets so they really help to loosen and mobilize the joints
Do this after or before workout?
@@giulianavargas6047before
Superb explanations, I have been suffering for 5.5 years from hip pain in the proximal part of the joint. I consulted a physiotherapist who relieved me to 90-95% of my suffering.
For the past 2 months, I have been discovering the Squat academy which completely fulfills my needs in learning the right movement. Scientific, medical and sporting explanations, oriented towards and for movement.
Excellent video.
Everything this man says just works perfectly 💪
Honored you're enjoying the videos I make!
@@SquatUniversity you should see the improvement I made following your programme!
Absolutely amazing!💎✨ I thank you from the bottom of my heart. Using the band and doing these movements have made a huge difference for me in just a couple of weeks.
I have FAI and your other hip joint mobility video have kept me away from surgery, your content is priceless, thank you doc.
Does it actually "Fix' the problem or just provide symptomatic relief so that you can do 15 minutes of squats and lunges? When I say 'Fix', did it work for you in managing long term pain? I only need mobility to drive a motor bike and walk. Im afraid, if it might end up worsening the joints and pain
@@techBuffy i have a torn hip joint, exercise can’t fix that, but I’m in such a good place I do not think I need surgery at this point
@@coolrocksounds sorry to hear about your tear. I just tried today and after 4 hours sides of my thighs and side hips are hurting. I don’t want to complicate things any further. Scared to be honest as MRI suggested early stage arthritis. Can I keep doing these stretches ?
@@techBuffy I'm just a random person on the internet I don't know dude.
@@coolrocksounds fair enough, I was just asking for your opinion based upon your experience with this training regime. Thanks
In the middle of an exercise routine that required hip mobility (which I lacked), I looked up hip mobility from squat U and am so glad and grateful I found this content. Aside from these exercises immediately helping with the above exercises, it also fixed a pop sound I heard for many years whenever I lifted my knee above my hip. No more issue. Thanks for sharing your knowledge!
does it solve the problem in the longer run or just alleviate symptoms for a couple of hours after the routine
I've been having knee pain for a while. I watched his video 'How To Evaluate Knee Pain (Tendonitis or Patellofemoral Pain?)' and found out I had imbalances in my hip mobility. Came to this vid, did the exercises, knee pain is much better even after one session. Dude knows his stuff.
WOWW!! This is crazy. I just had this crazy feeling as if I injected mint into my bloodstream from my hips to my lower back then down to my cavs I feel so relaxed and it feels cold and minty. This is crazy
Simply the best mobility advice on the net - great books too - thanks Dr. Horschig!
Love when you do an exercise and you can instantly feel release! Thanks so much 🥰
yet ANOTHER superb instructional video... advice given on this channel is the best on TH-cam no question! 👍
Excellent as always!!
This is the first stretch that has ever worked for me. All other internal hips stretches just hurt and didnt really help. This stretch immediately reduced any tightness in my back and my hips actually feel amazing. Thank you, ive been struggling since high school with tight hips and i was worried id have issues in my 40+ years (in my 30s).
Reading your Squat Bible right now ! Well done ty !
this is really helping out a lot!!! thank you man!!!!
This stuff is incredibly important to me now entering my mid 30s, trail running, rock climbing etc still strength training as a necessity but with nagging issues- and not knowing how to deal with my hip issues especially. Thank you!
Brother you are killing the game, we all want to be jacked and look good and be strong but you give us the true foundation of recovery and longevity
God bless you
Great stuff! Loved it!
Thank you!
Thank you so much for this video, you have helped improve my hip mobility and I’m now squatting PB’s because of this
Thank you soo much! This helped a lot!
Thank you for the open tutorial.. I’ll give it a shot..
Love leg day
Thank you. This helped a pain in the glute and front hip that wouldn’t go away.
I have limited ankle mobility due to breaking my leg, so hip mobility is everything to me. Just tried this today and my hips felt great. I notice greater hip mobility at depth with my squat. Will be doing these from now on, before squats and deadlifts. Very easy to do so try it! Thank you Doctor!
Holy moly this freaking works. I was unable to squat with my body weight but after doing these exercises as a warm up I could squat with 15kg load on a barbell. Posting this comment after my first set. You are a real life saver doc.
The form is not fully correct yet. But it is a really very good progress from where I was earlier.
Great info..... really helpful..... Thank you!
Thank you sooo much , this is going to help me & my hips 👍
You're welcome!
Shoutout to this guy
Thanks Aaron, 💪
after years of physiotherapy you still helped me the most thanks for that! I live for many years without cruciate ligament (torn 5 times) and have developed over time a bad posture (probably by sitting a lot). Your video for a more stable knee has already helped me a lot! However, my hip is also totally immobile on one side (the healthier side on which I often stood too much). It is noticeably better through the exercise, but when I tense my butt strongly, something audibly pops in the hip. Do I have to worry about cartilage damage in the hip socket due to too much pressure?
Nevermind the top Info, I love seeing you and Kelly support each other, there's some shitty people who throw shade in strength/fitness, you and Kelly are both class acts
I appreciate it - kelly is definitely one of my mentors!
that was a great video!
Thanks!
This channel deserves more views and subscriptions. There's so much great stuff here. I had a question regarding mobility in the squat and deadlift. I'm doing a 365 workout challenge (workout everyday) I'm aware this is ill advised and doesn't allow for super compensation and increases my risk for Injury. I still want to squat and deadlift and workout. Can I do my exercises with.mobility restrictions and implement mobility work gradually? Or should I fix the form altogether first?
Thank you!
Thankyou, it started giving results from day 1, i never expected it to be soo good! I'll continue the practice
I tried today after spending at least a month on watching over 100s of videos. 4 years on pain. I felt immediate relief after the stretch. but 2 hours later I actually had more pain.. How has it helped in the longer run?
Nice. Thanks
Thank you doctor!
You're welcome!
holy shit thank you. im gonna cry from happiness
I will try to add this to my warm up routine. My goal is to sit in a squat like you do!
You'll have to keep me updated on your progress!
Well?
Well ??
well?
Well?
This is godlike
I’ve been watching heaps of videos and I wish there would be people like you here. I’ve seen so many doctors and chiropractors and physio therapists and I’ve been stretching for 8 weeks. No difference the day after. I’ve done this today and I could finally sit cross legged and get into a deep squat. If I want those to last do you recommend anything with those mobilizations or will the capsule get bigger with time?? Thanks so much man you’re a legend
Didn't even know I needed it. Knees don't hurt now.
Regarding general recovery, what are tell-tale signs that the body can tell us so we move on from recovery routines and start incorporating strengthening routines and workouts?
When you don’t have any pain in your everyday life, wait a week or two then get back to the strengthening
This worked liked magic holy shit❤❤❤
Great video, looking forward to trying this routine.
Hope you enjoy it!
Just decided to try this and the pain on my left hip is gone. A pain I have been dealing for weeks. Wow.
I tried it today….its heavenly
Hello Doctor, I love your videos so much they are so helpful,
I start do these warmups before squat or DL, but I still feel pain in my left hip joint , I've tested the ankle too, it is OK but not just like the right side!
if I do the warmup in squat day, I can do my squat fine, but in the second day I still feel they pain or discomfort feeling, note that most of my day I'm setting at work!!
any advises for this?
2nd question: what can we do for the flat foot?
3rd I feel that I have problem in my left side from the ankle to the shoulder!! all joints, and muscles are weaker than the right side.. any advise too?
sorry for make it long .. and big thanks for your amazing work :-)
Thanks for this! I'm wondering what tension band I should buy to perform this routine? I'm 6'2" and 210 lbs. Looking to purchase and do this at home.
I'm going to try this tonight. I STRUGGLE to be able to abduct my legs as far as I want to be able to for bench press, and I know that's detrimental to the set up and it takes FOREVER to get them loosened up I. going to deadlift tonight,so I'm going to give this a go. I'm also going to make sure I work mobility everyday from now on. My 50 year old mom hips are stubborn.
Abduct legs for bench press?
Would you consider doing a video on imbalanced tight hamstrings/hip issues? I'm going to PT this month to figure out the issue (tight left hamstring that I believe is causing overcompensation and therefore lower back pain) but I love your videos and value your insight and routines!
Love Your tutorials. Do You know anything as valuable but for bench pressing?
🔥🔥
What kind of bands do you use/recommend? Thank you.
How much resistance should we be using on the band?
Please talk about snapping hip😫🙏🙏💓
Can you explain the advantages and when to use these bands for mobility? Thank u
Will this mobility drill help improve hip internal rotation permanently for daily living or is it geared more towards a temporary fix before squatting and deadlifting? How does it compare to other exercises like the hip airplane for improving hip internal rotation?
Man my internal rotation on my left hip is so stiff. Cant wait to improve it
Nice tutorial but would you have an alternative routine that can be done without the elastic band (i.e. no material at all and using body weight)? Greetings from Sweden
Doc.. can you recommend some hip mobility workouts for golfers please?
When using this as a pre squat/dead lift warm-up routine, should this be done immediately before squatting/dead lifting? Or is it okay if one were to do this warm up at home before leaving for the gym, and then squatting/dead lifting ~20-30 minutes after the warm up routine has been performed?
Doctor, You offer a course online??
Hi , many thanks for this video.
I d'ont know if you can help me.
I have a problem when i wake up in the morning , my lower back is very sore . Its difficult for me to stand up to brush my teeth. But after some movements its ok . I can do my exercices , all the hips mobility the piriformis exercices. . Thanks . Patrick from Mauritius.
Do you have mobility exercises for people with bad knee cartilage? I can't kneel for too long nor invert my knees too far.
Hi i have limited hip flexion and pain in the front in my hip is this exercices good for me or no and thank you from algeria
Can this help with glutous medius pain?
I currently don't get pain when squatting However, I feel the pain on my left glutous medius when I rotate my left foot outward while walking. Thus, I have learned to properly just keep my feet straight foward instead of having them outward in anyway. Since I still have to deal with some pain at times or significant stress in that area, are there any specific effective exercises that can strengthen that area?
I done a lot of hip external rotation stretches and that seems to significantly relieve pain but when I go back to doing certain physical activities I trigger the pain back.
Can you do this even if you’ve had hip resurfacing surgery? (Or for some, hip replacement)
Hi Dr Horchig.i do a lot of driving and sitting every day which i dont like.i do small stretch rountins a couple times a day.would this also help me just to looseing out in the evening when i get home
Any problem doing these exercises on a hip replacement? I have no hip pain now, but think the hip mobility is probably affecting or creating some knee pain.
2:22 squeeze and relax
Then retest
In regard to the proper placement of the band. Should the band be pulling the femur both laterally and posteriorly?
I must be a fucking idiot because I swear I’m doing this wrong even though I follow the instructions to a T. Also after doing this, I don’t need to walk for 5 minutes to warm up, this alone gets me fired up.
Question: in the first step, the lunge position when we externaly rotate, shouldn't we point the foot outwards also? I feel that more natural, like it enhances external rotation, if I keep my foot pointed forward I get very minimal external rotation and if I try to push it more i find the inside part of my foot starts to lift from the ground.
By the way this is excellent, thank you very much for your great content as allways It is super helpful.
Can I use it as a daily routine ( not before working out ) to improve my hip mobility ?
Yes!
I might even try this on rest-days as well.
Great for active recovery.
This did increase mobility but a lot of inflammation in my hips. I wasn't able to squat after due to the front of my hips being inflamed
How often should you do these moves?
So I have this pain like, upper-back hip. Would this movement help? I've tried the airplane thing and felt good but still hurts after squating.
Hi there - love your channel! Have already really advanced with single leg touch downs ....only problem is I have a suspected hip impingement/ labral tear with all the associated groin pain and rotational restrictions ......is this mobility routine safe for my situation ?
Many thanks 😊
I should add the hip issue is on the opposing leg ..........
Does this have lasting effects in terms of flexibility? Or is meant as a warmup all you can get full ROM in your training?
It does have lasting effects if you do it pretty often. Also I like to do this even if I’m not lifting I’ll do this before i stretch because it takes away my hip pinching and allows me to get into deeper stretches which will help me have more and better lasting effects on my mobility
Hey I had hip arthroscopy. I'm suffering from pain due to scar tissue. Will this help?
👍👍🎯
does perthes affect hip mobility forever?
Hey squat u, i have trouble keeping my glutes activated towards the very bottom of my squats. I squat ATG thanks to you. But i worry that my lack of glute engagement at the bottom of my squat might cause low back pain as i lift heavier. Any thoughts there
Integrating hip thrusts into your training routine may help a ton; perhaps even focus on them strictly for a cycle in place of the squat. Start light and work on full ROM with the movement pattern then slowly ramp up towards high intensity low volume. Go back to the squat after that and see how ya feel. Hope that helps 🙏
Why does adding more tension to the band reduce the pinching pain in the hip?
Butterfly 🦋 works the same way
Does this help for flexibility for the sumo deadlift?
Can anyone please explain the biomechanica whats happening in the joints? If the band is up there Pulling the femur to abduction
I have iliac crest pain. Doing this didn't seem to alleviate the pain at all. What do your recommend?
Can we perform this without a band??
thank you
How strong has to be the band?
Is any of this safe to do with FAI/hip impingement?
Perhaps I don't have a surface with enough friction but when I do this I get pulled around the place by the band. I've tried thicker ones and lighter ones but I can never get Into a position to stretch without having to fight to stay in the same place