But somehow he never realistically shows the aggravating struggle to keep the balance in any of his demonstrations. More often than not I struggle not to fall over while getting into all sorts of bendy shapes 😅
The best description to the "bony stretch" to me is that it feels like your femur is pulling apart from your hip. The version of all fours stretch I saw in an older video was extremely effective in creating that feel, it was surprising even how that felt.
This video diagnosed what 30 years of pt personal trainers studying massage and more attempts to get my hip to move and stop klicking. Its an internal rotation issue w lifting leg.
This!! Saw the hip shift video and internal rotation for my right hip wasn’t enough but this video really changed that and I could feel my hip feeling entirely different
🎯 Key Takeaways for quick navigation: 00:00 🤔 The posterior hip capsule is a common issue affecting lower body mobility and range of motion, and it needs to be addressed to see improvements. 01:11 💡 Left posterior hip capsule stiffness is more common due to right-side dominance, affecting hip internal rotation. 01:55 🏋️♂️ Difficulty improving straight leg raise and femoral internal rotation could indicate a tight posterior hip capsule. 02:22 🔄 Three posterior hip capsule release exercises: start with the first, then try alternatives if needed, focusing on minimal hip bend. 03:06 🏋️♀️ Consider exercises to complement stretches and maintain improved hip capsule mobility. 06:09 🧘♀️ The "T-shape" stretch and the use of a dowel help target the left posterior hip capsule effectively. 08:13 🤸♂️ A kneeling position with the right knee behind the left and gentle stretching can alleviate tension in the back left hip capsule. Made with HARPA AI
Hey Conor, thank you for your informative videos. I have been seeing results really quickly given the clarity of your delivery. I was thinking that maybe you could dedicate a short video series to the postural problems derived from everyday tech use (from office sitting and ergonomics, to netflix watching on bed, to using smartphone) and how to correct/avoid them. Best of Luck, J.
Wow! Love these! Can't wait to try these stretches. This is where I am so tight... Various balls have helped but it slowly goes back out of line! Thanks so much!
I've been struggling with hip internal rotation (5-10 degrees), and recently pain that seems to fit sciatica. Stretch number 3 just helped my pain quite a bit. I'll continue these, high hopes.
If stretch #3 isn't doing anything to you, try elevating (with support, using a yoga block or books for example) the knee on the side you want to stretch.
I got it on the right side ... When i stand normally my right food is turned outwards. These exercises help alot 😁 Maybe a good idea to make a video why the feed or one food is turned outwards if you stand normally. Thanks Connor !!
What’s your view on Indian club exercise or what’s called as mace exercise which involves swinging an off-set weight. Is it a good option to balance the body asymmetries?
I really need this cuz I do so my exercises to help my lateral pelvic tilt in my hip hike discrepancy and doesn't seem to be doing anything and my left not using my right hip hurts like heck so if I can open up my left hip and push that back into work supposed to be do you think that would help
what exactly is it that makes this asymmetry so persistent? I understand it is suboptimal biomechanics, over/under use of certain muscles and neural reinforcement of pathological patterns.. I do feel relief after specific exercises / stretches, in some cases it lasts like a few days, I'd be completely pain free for the duration, but it eventually comes back, same intensity too. Starting to wonder if the connective tissue (ligaments and tendons) actually change their shape over the yrs? With exercises I'm able to "activate" the surrounding muscles as a compensation of sorts, but this never seems to lead to lasting improvement. If it is indeed the case that connective tissue is stretched or damaged, is there any option other than therapeutic injections or surgery? or can exercises fix it?
What if my pain is in my right hip I have the pinch on the right .....i went to the gym and did rdls and not my hip socket hurt. Do I do the right side or is my left hip causing all this problem?
Hello, all 3 stretches for the left side are hurting the area where the strech is. I also have scapia problems, i think. So what does that mean, should i keep doing these streches?
I'm a right handed overhead throwing athlete (baseball) and my right hip has pain, sometimes snapping. Does planting all of my weight on the right leg for hitting and pitching cause the opposite of what apparently most others deal with? I don’t see obvious tilt in my hips but do have bad posture and a right side tilt of my shoulders and therefore head. I can see that in a mirror but again don’t see hip tilt. Lastly, don’t know if its related but i do have high hamstring or lower butt cheek pain on my left. I just can't seem to make heads or tails after watching countless of your videos of whether I'm the rare person with the opposite side problem or its something else entirely.
@partlysunny5402 @partlysunny5402 i fixed mine or rather 90% better. Doing a "shortening" exercise and stopped all of these stretches. Every morning I do clam shells. I forget which youtuber I learned it from but I got instant results. Lie on your side. Lean as far towards the floor (your arm and shoulder, and bottom leg will stop from being on your stomach but that's the direction to lean) knees bent about 90 degrees. Your feet stay in touch the entire time. Just lift the top knee as far as it comfortably goes and repeat until you can. I think i got to 10 or so before my side glutes were on fire. Now I can do 40 to 50. I'm pitching with no pain and when i comes back i do claim shells again. Good luck
@@concisecontenttv Thanks. I will definitely try that. I've been trying to get in the habit of right after I get home from golf, get on the cable machine and mimic a left handed swing to get my body back in balance.
Question: I can definitely tell that this last stretch is opening up space in my left side for more internal rotation. But what can I do to improve the internal rotation on the right as well?
I have had gait issues for a decade, and this spot on my left is miserable lol why is this linked to stiffness of the body though in general? I know that whole body is connected etc but why stiffness from this spot
If your femur can’t clear when walking (gait) , then your pelvis will get stuck at a certain position and then your ankles and knees and spines and rib cage are all connected
Shout out to Trevor for always perfectly demonstrating all Conor's cues and common errors. The unsung hero of this channel!
But somehow he never realistically shows the aggravating struggle to keep the balance in any of his demonstrations. More often than not I struggle not to fall over while getting into all sorts of bendy shapes 😅
@@HenryPiffpaff 😂
The best description to the "bony stretch" to me is that it feels like your femur is pulling apart from your hip. The version of all fours stretch I saw in an older video was extremely effective in creating that feel, it was surprising even how that felt.
This video diagnosed what 30 years of pt personal trainers studying massage and more attempts to get my hip to move and stop klicking. Its an internal rotation issue w lifting leg.
This!! Saw the hip shift video and internal rotation for my right hip wasn’t enough but this video really changed that and I could feel my hip feeling entirely different
🎯 Key Takeaways for quick navigation:
00:00 🤔 The posterior hip capsule is a common issue affecting lower body mobility and range of motion, and it needs to be addressed to see improvements.
01:11 💡 Left posterior hip capsule stiffness is more common due to right-side dominance, affecting hip internal rotation.
01:55 🏋️♂️ Difficulty improving straight leg raise and femoral internal rotation could indicate a tight posterior hip capsule.
02:22 🔄 Three posterior hip capsule release exercises: start with the first, then try alternatives if needed, focusing on minimal hip bend.
03:06 🏋️♀️ Consider exercises to complement stretches and maintain improved hip capsule mobility.
06:09 🧘♀️ The "T-shape" stretch and the use of a dowel help target the left posterior hip capsule effectively.
08:13 🤸♂️ A kneeling position with the right knee behind the left and gentle stretching can alleviate tension in the back left hip capsule.
Made with HARPA AI
Hey Conor, thank you for your informative videos. I have been seeing results really quickly given the clarity of your delivery. I was thinking that maybe you could dedicate a short video series to the postural problems derived from everyday tech use (from office sitting and ergonomics, to netflix watching on bed, to using smartphone) and how to correct/avoid them. Best of Luck, J.
You explain things very well. Trevor demonstrates well. Thanks guys.
You have a lot of very good content. Thank you for sharing, you are going to be helping a lot of people.
love that I found you ~ you clearly know your stuff. Thank you Conor for sharing your depth of talent.
Thank you for sharing! Can definitely feel a difference
I'ven dealing with left hip stiffness, It makes me difficult to do front split and some kicks, now I'm gonna try this out thank you so much
Wow that last stretch is really doing something, thx.
Thank you hear you. My left side dominant... It is my right hip that is tight. In snowboarding I'm goofy... left dominant
Gotta give it a try! TY
Wow! Love these! Can't wait to try these stretches. This is where I am so tight... Various balls have helped but it slowly goes back out of line! Thanks so much!
Soooo compent therapst. Thank you for you.
I've been struggling with hip internal rotation (5-10 degrees), and recently pain that seems to fit sciatica. Stretch number 3 just helped my pain quite a bit. I'll continue these, high hopes.
Thank you! This is very valuable information ❤
SO relevant!!!!
If we have anterior pelvic and rib flare what should we fix first?
Work on both at the same time, they're related
Yo Yo Yo Conor ma man, always the best ! Trevor 👍
If stretch #3 isn't doing anything to you, try elevating (with support, using a yoga block or books for example) the knee on the side you want to stretch.
Very good stuff !
Hello, I'm writing from Turkey. Good luck with your job. Will it help those with scoliosis? Thank you.
I got it on the right side ... When i stand normally my right food is turned outwards. These exercises help alot 😁 Maybe a good idea to make a video why the feed or one food is turned outwards if you stand normally. Thanks Connor !!
He has before it’s the left aic pattern, your pelvic orients to the right so the right leg turns out to keep you facing straight relatively.
What’s your view on Indian club exercise or what’s called as mace exercise which involves swinging an off-set weight. Is it a good option to balance the body asymmetries?
I really need this cuz I do so my exercises to help my lateral pelvic tilt in my hip hike discrepancy and doesn't seem to be doing anything and my left not using my right hip hurts like heck so if I can open up my left hip and push that back into work supposed to be do you think that would help
I have fused ankles/feet. Do I use a wedge instead of a flat book?
Hi Conor. Can you advise how long to hold the position for #3 and how many times per day to do it. Many thanks!
what exactly is it that makes this asymmetry so persistent?
I understand it is suboptimal biomechanics, over/under use of certain muscles and neural reinforcement of pathological patterns.. I do feel relief after specific exercises / stretches, in some cases it lasts like a few days, I'd be completely pain free for the duration, but it eventually comes back, same intensity too. Starting to wonder if the connective tissue (ligaments and tendons) actually change their shape over the yrs? With exercises I'm able to "activate" the surrounding muscles as a compensation of sorts, but this never seems to lead to lasting improvement.
If it is indeed the case that connective tissue is stretched or damaged, is there any option other than therapeutic injections or surgery? or can exercises fix it?
What if my pain is in my right hip I have the pinch on the right .....i went to the gym and did rdls and not my hip socket hurt. Do I do the right side or is my left hip causing all this problem?
This looks good especially if your flexible because the regular stretch is hard to feel anything happening.
Hello, all 3 stretches for the left side are hurting the area where the strech is. I also have scapia problems, i think. So what does that mean, should i keep doing these streches?
How do you treat the right hip? Thanks
I'm a right handed overhead throwing athlete (baseball) and my right hip has pain, sometimes snapping. Does planting all of my weight on the right leg for hitting and pitching cause the opposite of what apparently most others deal with? I don’t see obvious tilt in my hips but do have bad posture and a right side tilt of my shoulders and therefore head. I can see that in a mirror but again don’t see hip tilt. Lastly, don’t know if its related but i do have high hamstring or lower butt cheek pain on my left. I just can't seem to make heads or tails after watching countless of your videos of whether I'm the rare person with the opposite side problem or its something else entirely.
I'm in the same boat (right side pain). I was wondering if it was because of my golf swing.
@partlysunny5402 @partlysunny5402 i fixed mine or rather 90% better. Doing a "shortening" exercise and stopped all of these stretches. Every morning I do clam shells. I forget which youtuber I learned it from but I got instant results. Lie on your side. Lean as far towards the floor (your arm and shoulder, and bottom leg will stop from being on your stomach but that's the direction to lean) knees bent about 90 degrees. Your feet stay in touch the entire time. Just lift the top knee as far as it comfortably goes and repeat until you can. I think i got to 10 or so before my side glutes were on fire. Now I can do 40 to 50. I'm pitching with no pain and when i comes back i do claim shells again. Good luck
@@concisecontenttv Thanks. I will definitely try that. I've been trying to get in the habit of right after I get home from golf, get on the cable machine and mimic a left handed swing to get my body back in balance.
I feel back side stretch for both sides and right more intense, tho right is already in IR
🎉🎉🎉🎉🎉🎉🎉❤ yeah ,let's get the bony stretches out the way first before we attempt other stretches???
Great video! By the way, You are one of the few young people that don’t have visible tattoos! Good for you! 👏🏻
Life saver
Question: I can definitely tell that this last stretch is opening up space in my left side for more internal rotation. But what can I do to improve the internal rotation on the right as well?
Thank you conor harris for your support.
🙏❤️🫶❤️🙏
🙋♂️
this is a banger
I'm not sure if I'm feeling it in the socket or the muscle 🤔
What if i am the opposite? My right leg is stuck in er. I am that repetitve T8 syndrome pattern. Help!
How often should we do this? Do you only do one side or do you do both sides?
I should do both sides, I always do to know if you don‘t get any disbalances.
What causes this? Is it just the one sided dominance? Mine is left sided too. Can this cause impingement in the groin? TIA
Assuming you could perform these on both sides to generally improve IR?
I have had gait issues for a decade, and this spot on my left is miserable lol why is this linked to stiffness of the body though in general? I know that whole body is connected etc but why stiffness from this spot
If your femur can’t clear when walking (gait) , then your pelvis will get stuck at a certain position and then your ankles and knees and spines and rib cage are all connected
Conor you’re getting more jacked by each video 😂 can you do nutrition video as well
I'm rare! Have it on the right side 😂
That is indeed quite rare. But it does happen!
@@conorharris That would be for situs inversus? I have a friend with this, next time I see him I'll discretely check if he has a right AIC :-)
My right leg (heel) is shorter. I put my weight on the left foot.
I wish he would address leg length discrepancy 😢
And if you have terrible internal rotation on both sides lol
Deep socket