This stretch at about seven minutes is what really did it for me and I just added tightening my abs and then leaning back a little bit as I turned away and it was heavenly to have that pain released.
By far the best videos I have come across for stretching hip flexors. Thank you, thank you, THANK YOU for taking the time to share your knowledge with the public.
Oh you're so kind, Alma Fox! Thank you so much for your kind words and support. I hope the things I share continue to help you; it's an honor to be able to serve!
Thank you so much, Lonnie Hill! That's so kind of you to say! I appreciate your support and hope the things I share help you live healthier and pain-free. 🙏🏼
Thank you so much for creating this and all the other videos. I like to watch and follow them. i can tell you it hurts extremely on my left side can't even go completely down.I am also done with biking and notice already that after a while sitting on my bike it started to hurt more on the left side and was painful coming down from my bike. Have to mention that i am a trucker so sitting very long 10 to 13h every day. Trying to get back in shape now in my time home. have to find a video where i can stretch and strengthen those muscles what are weak now from long sitting.Specially my hips hurting mostly on the left side. If you have a video for that please let me know.I will keep looking for this as well.
This video is so helpful, having this problem lately for too much walking and jogging without conditioning of the body, but when i tried this it fix the tightness, thankyou
You life saver! Both stretches have helped relieve pressure in the hip. I’ve been using the trigger point release balls for few days they also help. Thanx dude 👍🏼
What does it mean when your stretching your right quad and it pulls in the opposite sides of your low back, bilaterally? It feels cramped or pulling in the love handle areas. I have had two fusions and I have a major pelvis front rotation. I definitely feel so much tightness in my flexors. Thank you for any more stretches.
I've had a lot of pain constantly for over a year on one side (the left), sometimes it's the hip flexor, sometimes it's at the side above the hip, sort of where the side of the illiacus crest is,hope that makes sence? The pain is only there when I do certain movements though like a back bend will produce it. If I sit forward for a while or when leaning over the sink, when getting back to a neutral position it's aches as though I've pulled something. If I twist to the right I feel the pain aswell. I have a PT that I have seen a few times and the exercises she gave me to do haven't really been much help, she hasn't really been able to figure out what's wrong either which is really frustrating. I would get an xray but due to having agoraphobia I am unable to go and get one. The only thing that temporarily makes it feel better (for a couple minutes) is doing a "ballerina stretch" to the right with the left leg crossed over the right one. So I'm just trying to figure out what to do without messing myself up further, I've tried many stretches and strengthening exercises but because I don't really know what the issue is I'm finding it hard to stuck to a drill. I'm a female aged 30. Apologies for the long message lol any suggestions? Thanks in advance Edit:forgot to mention I'm quite flexible, I.e I can do the hip flexor test where you bring one leg up to chest and drop the other, mine goes right down with my back remaining flat.
Did you try the stretches in this video? Did they offer some relief? Which one was the best for you? Let me know in a comment below! Also remember - weakness in your hip flexors may be causing your pain; be sure to watch this video to learn more about that: th-cam.com/video/zTPfzlZbtz8/w-d-xo.html Hope this helps you and thanks so much for watching! 🙏🏼
I found the lunge stretches effective and not awkward. My pain is coming from the piriformis (lower back), so I had to find some other stretches as well. Its all connected in there though, so good to stretch it all out
I did several sets of weighted lungs a few days ago. My lower back has been very sore ever sense. I tried your stretches and have gotten some relief. I'm wondering if my hip flexors being weak is causing this pain and soreness.
Hi! I’m an advanced ballet dancer, and my left hip flexor regularly blocks. It is so weird. I have tried to “free” it with various strange-looking poses 😅 but this sounds really good. I am going to try this out first thing tomorrow and then let you know how it worked. I have a question, too. I hurt my right ankle (not severely, but kind of minimally over-strained it while running). Since ankle strength is so necessary for my ballet, I have been noticing it giving me slight difficulties when pointing my foot while my leg is turned out in ballet; e.g. during tondues or frappés to the side. I can feel it hindering me when I work on my pointe form, as in when I correct any slight instances of sickling. This is when my ankle usually makes itself “known”. Do you know exercises that can help strengthen my ankle? 😊
Great vid and overview. I have some older clients that struggle with tight hips and don't necessarily want to get down on the floor but I find using a stick or even wall support wors when doing some of these!
I have had lower back problems for a few years now and I am not sure what is causing it. Some days, just bending over the sink to wash my hands is exhausting.. I feel stiff and weak and its almost as if the pain originates from the spine itself. Some relief can be gained by cracking my back by twisting my upper body in the opposite way of my legs but its just temporary. Does this sound like a hip flexer problem or should I focus on something else?
Hi do you think I can do all these in the water? 16 months ago I fell sideways on the right side from an exercise bench in the park and hurt the fascia Lata and illiotibial band. I am much better due to phisio therapy and hydro therapy as I used to teach hydro. I am retired 82 years old and besides 2x weekly in the water I walk, but I can only manage 4500 steps or less daily. If I do more the hip tendons start hurting. I can try these stretches on land but I could also try them in the water. What is your opinion. Thanks Ana Maria Sucena.
I just wanna say thanks 🙏for your videos espacialy on hip flexos, they helped understading the pain I was going through more than the explanation provided by my sport physician, it also helped fix this to be able to perform my workout correctly and safely.
I was looking forward to this, not sure I am actually ABLE to get onto the floor for the one stretch exercise. Lol. However, can do the other one ( on bent knee,the one without the chair).
I have been trying hamstring and butt exercises. A slight improvement, but I limp every day. Hopefully, change will continue for the better. Thank you. @@Basil-YT-
If I have this hip flexor tightness, creating a sore back and a two inch lift in my hip, should I avoid strengthening while I’m stretching? I have very poor core muscles currently due to a twin pregnancy, but a tight psoas on one side mostly.
Hey man I'm a football player and yesterday I've played football right after 2 yrs and now my body is severely paining plz tell me any exercise to covert this up as early as possible coz I've a test this weekend 😀
Hi i like all your stratching exercises but I am bit scared to do them, because I had a major lower lumber opp and I had implants on L3, L4 L5 S1 and now after the opp i am getting pain in my left side gluts, hips and thie, Please can you can you help me with exercise that will not effect my opp
At 68 I've lost the ability to rotate fully to my left side in my golf swing. They say belt buckle should be facing the target and I'm nowhere near that position. Will these stretches get me there, or do I need something more?
so everything you said makes perfect sense. I do stand incorrectly thus weakening my lower back and havn't been working on my lower abs enough. I do zumba so a lot of twisting. I did the ball thing excersize and then was doing your second stretch and i think i popped my hip flexor back in... It hurt like a muthah jumpah!
Used to run cross country ages ago. Tried to start up again (62 now) and noticed that I can really stride out especially with right leg. Someone mentioned that my hip flexors might have tightened so I'm trying to stretch those
Hi -- I enjy exercising but after 2 weeks I get so much aching in my hip region. I usually do the treadmill or recumbent bike and also have a total gym. It's like an aching and throbbing pain on outside portion of hip/glute area. Wondering if this is due to the hip flexors and if these stretches will help or if I should focus on something else. I have even added some stretches before and after my exercise but still aching pain.
I think this is more of an acute presentation Try to pace yourself and to work out only a few days a week at first, give yourself a few days of rest in between. Once your body is used to the exercise routine, feel free to ramp it up. This sounds to me it's FAI or a Labral tear. The tear takes 8 weeks to heal ISH, then you just want to regulate your activity and strengthen your hip muscles and leg muscles The tear was probably caused by repeated hip flexing (leg moving forwards while cycling). It's also caused by moving your hip inwards while cycling, so try to address that biomechanical/functional fault if you notice you're doing it. FAI is more common in athletes. It's common in female athletes older than 30, between the range or 30-40. The best way to manage it is to regulate physical activity. By that I don't mean do less, you just have to build up to the routine. You can't start by pushing yourself too hard, otherwise you'll run into injuries like this one and will have to deal with downtime away from sport. Hope that helps, even if a bit late
Oh yeah, and FAI is also caused by repetitive flexion of the hip, which seems to be your case. Again, try to give your body time to heal, or go less into full Hip range of motion. One last thing is perhaps look at the way you run and see if there's anything you can improve, because more likely than not it's the biomechanics of it causing the pain. For this you either want to go to a specialist, so a physiotherapist. Or ask friends that exercise for tips/TH-cam vids
I currently boulder and train mma, lots of rotation in my hips and I have constant pain and barely any flexibility, I’m gonna try these but do you have any dynamic stretches aswell or any stretches u would think help with my flexibility and hip rotation when throwing high to low kicks?
Hi doc am from Indian following your diastasis recti exercise am recovering and now I have a complaint of l4 l5, l5 s 1 disc bulge can you make a video for that and I need an exercise
![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 Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
![ค้างคืนโรงเก็บกระสวยอวกาศร้างกลางทะเลทราย [Around The World Ep. 3]](http://i.ytimg.com/vi/E5bWZQhABJE/mqdefault.jpg)
For me to follow along, first routine begins at 2:30
Thank you.
This stretch at about seven minutes is what really did it for me and I just added tightening my abs and then leaning back a little bit as I turned away and it was heavenly to have that pain released.
Thank you!!! this is amazing. I have no more pain after doing these stretches 4 days ago.
Wonderful news! You are very welcome!
These are miracle stretches. Alleviated my hip flexor tightness immediately. Along with the myofascial release with the balls. Thanks!
Wonderful news!
omg...the worst pain...im going thru it now
Balls
I just saw the 1,500,000 subscriptions! So incredibly deserved. Congratulations special man and thanks for your kindness.
Thank you very much!
Thank you for this! Such a big relief from my tight hip flexor..i have been suffering from it for two years already.. Thank you man! I love you!!!
You are so welcome! Glad it helped.
By far the best videos I have come across for stretching hip flexors. Thank you, thank you, THANK YOU for taking the time to share your knowledge with the public.
Oh you're so kind, Alma Fox! Thank you so much for your kind words and support. I hope the things I share continue to help you; it's an honor to be able to serve!
I’m going start trying these tomorrow I had physical therapy today so those excersise with these u showing I hope can give some relief for me
Best of luck!
These stretches and the hip mobility exercises from another of your videos really helped. Thank you.
You're so welcome!
I previously asked for an illiopaoas stretch video and was pleasantly surprised to find it covered in this video. Thanks so much!
You're so welcome!
This guy is excellent, all of the information and content he gives you is on point
Thank you so much, Lonnie Hill! That's so kind of you to say! I appreciate your support and hope the things I share help you live healthier and pain-free. 🙏🏼
Cool
cant wait to do this everyday for my lower back as my back is paining love your channel sooooooooooooo much love your exercises soooooooooooooo much
Hope they help you, Ramya! As always thanks so much for your support! 🙏🏼
WOW!! I felt relieved straight away after doing this exercises. THANK YOU!!
Wonderful news! You are so welcome!
Just did these, hip flexor feels so much better!
Wonderful news, Benjamin!
Thank you so much for creating this and all the other videos. I like to watch and follow them. i can tell you it hurts extremely on my left side can't even go completely down.I am also done with biking and notice already that after a while sitting on my bike it started to hurt more on the left side and was painful coming down from my bike. Have to mention that i am a trucker so sitting very long 10 to 13h every day. Trying to get back in shape now in my time home. have to find a video where i can stretch and strengthen those muscles what are weak now from long sitting.Specially my hips hurting mostly on the left side. If you have a video for that please let me know.I will keep looking for this as well.
Exactly what I needed for low back pain.
Dr. Jared’s videos are the absolute best. Thank you for all the content doctor!
I appreciate that!
Gonna give it a go sir only have pain when been sitting down and trying to stand up thank you
Best of luck!
Do you have stretches for fibromyalgia? Ones in seated position for neck and shoulders and one for bed? For back and hips?
This video is so helpful, having this problem lately for too much walking and jogging without conditioning of the body, but when i tried this it fix the tightness, thankyou
You're so welcome!
You life saver! Both stretches have helped relieve pressure in the hip. I’ve been using the trigger point release balls for few days they also help. Thanx dude 👍🏼
Glad it helped!
What does it mean when your stretching your right quad and it pulls in the opposite sides of your low back, bilaterally? It feels cramped or pulling in the love handle areas. I have had two fusions and I have a major pelvis front rotation. I definitely feel so much tightness in my flexors. Thank you for any more stretches.
Hey there, couldn't find any video for exercises for a Buldging Disc and a Flatback? Wondering which ones should be avoided?
I've had a lot of pain constantly for over a year on one side (the left), sometimes it's the hip flexor, sometimes it's at the side above the hip, sort of where the side of the illiacus crest is,hope that makes sence? The pain is only there when I do certain movements though like a back bend will produce it. If I sit forward for a while or when leaning over the sink, when getting back to a neutral position it's aches as though I've pulled something. If I twist to the right I feel the pain aswell.
I have a PT that I have seen a few times and the exercises she gave me to do haven't really been much help, she hasn't really been able to figure out what's wrong either which is really frustrating. I would get an xray but due to having agoraphobia I am unable to go and get one.
The only thing that temporarily makes it feel better (for a couple minutes) is doing a "ballerina stretch" to the right with the left leg crossed over the right one. So I'm just trying to figure out what to do without messing myself up further, I've tried many stretches and strengthening exercises but because I don't really know what the issue is I'm finding it hard to stuck to a drill.
I'm a female aged 30.
Apologies for the long message lol any suggestions? Thanks in advance
Edit:forgot to mention I'm quite flexible, I.e I can do the hip flexor test where you bring one leg up to chest and drop the other, mine goes right down with my back remaining flat.
Did you try the stretches in this video? Did they offer some relief? Which one was the best for you? Let me know in a comment below! Also remember - weakness in your hip flexors may be causing your pain; be sure to watch this video to learn more about that: th-cam.com/video/zTPfzlZbtz8/w-d-xo.html Hope this helps you and thanks so much for watching! 🙏🏼
I tried some at the gym last night for back relief and worked great thanks mate, will be doing it daily
@@benhowell5790 Awesome, man! I'm so glad you tried them and that they helped! Cheers
I found the lunge stretches effective and not awkward. My pain is coming from the piriformis (lower back), so I had to find some other stretches as well. Its all connected in there though, so good to stretch it all out
I did several sets of weighted lungs a few days ago. My lower back has been very sore ever sense. I tried your stretches and have gotten some relief. I'm wondering if my hip flexors being weak is causing this pain and soreness.
Hi! I’m an advanced ballet dancer, and my left hip flexor regularly blocks. It is so weird. I have tried to “free” it with various strange-looking poses 😅 but this sounds really good. I am going to try this out first thing tomorrow and then let you know how it worked.
I have a question, too. I hurt my right ankle (not severely, but kind of minimally over-strained it while running). Since ankle strength is so necessary for my ballet, I have been noticing it giving me slight difficulties when pointing my foot while my leg is turned out in ballet; e.g. during tondues or frappés to the side. I can feel it hindering me when I work on my pointe form, as in when I correct any slight instances of sickling. This is when my ankle usually makes itself “known”.
Do you know exercises that can help strengthen my ankle? 😊
Thank much Bro🙏 🙏it does work for my iliopsoas tightness👍👍wish you more success in the future
Glad it helped!
Man this literally helped me😭..thnku
No problem 😊
Great vid and overview. I have some older clients that struggle with tight hips and don't necessarily want to get down on the floor but I find using a stick or even wall support wors when doing some of these!
Thank you! I hope this helps them!
I have had lower back problems for a few years now and I am not sure what is causing it. Some days, just bending over the sink to wash my hands is exhausting.. I feel stiff and weak and its almost as if the pain originates from the spine itself. Some relief can be gained by cracking my back by twisting my upper body in the opposite way of my legs but its just temporary. Does this sound like a hip flexer problem or should I focus on something else?
I did the first stretch and got banned from Planet Fitness
😂😂😂
😂😂😂
😂😂😂
😂😂😂😂
Hahahahahahhahahahahahahahahahhahahahahahahahahahhaha
Hi do you think I can do all these in the water? 16 months ago I fell sideways on the right side from an exercise bench in the park and hurt the fascia Lata and illiotibial band. I am much better due to phisio therapy and hydro therapy as I used to teach hydro. I am retired 82 years old and besides 2x weekly in the water I walk, but I can only manage 4500 steps or less daily. If I do more the hip tendons start hurting. I can try these stretches on land but I could also try them in the water. What is your opinion. Thanks Ana Maria Sucena.
4:45 is exactly what my golf game needed thanks brother!
I watch your vedios everyday You teaches us like our teacher ❤❤❤Thank you so much 🙏
You're very welcome, Fitness zone07! I hope they help you! Thanks for commenting and supporting T&T.
Thanks for a great stretch!you are a master of your craft.
Glad you enjoyed it and you are welcome!
I just wanna say thanks 🙏for your videos espacialy on hip flexos, they helped understading the pain I was going through more than the explanation provided by my sport physician, it also helped fix this to be able to perform my workout correctly and safely.
Happy to help!
2:12 streching finally starts
I was looking forward to this, not sure I am actually ABLE to get onto the floor for the one stretch exercise. Lol. However, can do the other one ( on bent knee,the one without the chair).
Really good video Doc
Thank you kindly!
thank you Dr.
this is vrey good. from the other side of the world Saudi Arabia. love you
You are most welcome!
that 2nd stretch really made some relief thank yoy
Great to hear!
I have been living with severe pain for 4,5 years since I did too much hip flexor stretches. Any idea what to do? Is it too late to heal?
It’s probably a whole different issue entirely. I’m no doctor or physical therapist. I recommend seeing a professional
I have been trying hamstring and butt exercises. A slight improvement, but I limp every day. Hopefully, change will continue for the better. Thank you. @@Basil-YT-
I've followed this video for the first time, and there is already a lot less pain in my hip. Thank you 👍
Wonderful news! You are welcome!
If I have this hip flexor tightness, creating a sore back and a two inch lift in my hip, should I avoid strengthening while I’m stretching? I have very poor core muscles currently due to a twin pregnancy, but a tight psoas on one side mostly.
I have the same issue..
Does it help for splits ?
Knee bent worled better for me i can feel it after one set, i did 3 sets of knee straight now im gonna finish with 2 knee bent sets 😊
Hey man I'm a football player and yesterday I've played football right after 2 yrs and now my body is severely paining plz tell me any exercise to covert this up as early as possible coz I've a test this weekend 😀
Hi i like all your stratching exercises but I am bit scared to do them, because I had a major lower lumber opp and I had implants on L3, L4 L5 S1 and now after the opp i am getting pain in my left side gluts, hips and thie,
Please can you can you help me with exercise that will not effect my opp
Those shoes though 👍 Anybody know what kind of shoes those are?
At 68 I've lost the ability to rotate fully to my left side in my golf swing. They say belt buckle should be facing the target and I'm nowhere near that position. Will these stretches get me there, or do I need something more?
Freeing up the hips will help, but just enjoy the round more than anything at 68.
I’m here because of my APT! Been working on ab strength and also want to add in lots of stretching.
What happened with you now?
Can I use an exercise band of resistance upto 25kg for shoulder rehab exercises?
What if you have trouble kneeling ?
Thank you👍..saw this just in time. I was running with my pets, forgetting my age, now I feel the terrible hip pain😩
@3:15 for first stretch
so everything you said makes perfect sense. I do stand incorrectly thus weakening my lower back and havn't been working on my lower abs enough. I do zumba so a lot of twisting. I did the ball thing excersize and then was doing your second stretch and i think i popped my hip flexor back in... It hurt like a muthah jumpah!
Used to run cross country ages ago. Tried to start up again (62 now) and noticed that I can really stride out especially with right leg. Someone mentioned that my hip flexors might have tightened so I'm trying to stretch those
I hope this video helps!
Hi, if I only have one weak hip flexor, do I just do the exercise on that side ? Or both sides ??
Super usefull video!
Excellent, very informative
Glad it was helpful!
Thanks
Weird that this channel has 1.5 million subs and yet theres only ~9K views on this video. Seems like good info to me…
Sir I have carrying angle problem (cubitus valgus) please give me exercise for this
Really great video💯
Glad you liked it!
Hi -- I enjy exercising but after 2 weeks I get so much aching in my hip region. I usually do the treadmill or recumbent bike and also have a total gym. It's like an aching and throbbing pain on outside portion of hip/glute area. Wondering if this is due to the hip flexors and if these stretches will help or if I should focus on something else. I have even added some stretches before and after my exercise but still aching pain.
I think this is more of an acute presentation
Try to pace yourself and to work out only a few days a week at first, give yourself a few days of rest in between.
Once your body is used to the exercise routine, feel free to ramp it up.
This sounds to me it's FAI or a Labral tear. The tear takes 8 weeks to heal ISH, then you just want to regulate your activity and strengthen your hip muscles and leg muscles
The tear was probably caused by repeated hip flexing (leg moving forwards while cycling). It's also caused by moving your hip inwards while cycling, so try to address that biomechanical/functional fault if you notice you're doing it.
FAI is more common in athletes. It's common in female athletes older than 30, between the range or 30-40. The best way to manage it is to regulate physical activity.
By that I don't mean do less, you just have to build up to the routine. You can't start by pushing yourself too hard, otherwise you'll run into injuries like this one and will have to deal with downtime away from sport.
Hope that helps, even if a bit late
Oh yeah, and FAI is also caused by repetitive flexion of the hip, which seems to be your case.
Again, try to give your body time to heal, or go less into full Hip range of motion.
One last thing is perhaps look at the way you run and see if there's anything you can improve, because more likely than not it's the biomechanics of it causing the pain.
For this you either want to go to a specialist, so a physiotherapist. Or ask friends that exercise for tips/TH-cam vids
Thanks a lot bro!
No problem!
This is great!
Maybe this will help with the lower back pain I feel while bench pressing.
I currently boulder and train mma, lots of rotation in my hips and I have constant pain and barely any flexibility, I’m gonna try these but do you have any dynamic stretches aswell or any stretches u would think help with my flexibility and hip rotation when throwing high to low kicks?
tysm bro
This height exercise came in handy for me, BRO??
Thanks!
Plz make a video on tfcc pain
I usually have pain where the top of the pocket seam is at. It hurts when I try to sit like a gentleman. (Ankle/leg on top of other leg)
Can you over stretch? Like is that a thing that can hurt you
Yes but don’t worry about it too much. Just once or twice a day. Spaced out
Why i dont feel stretch for my left leg and my left knee hurts?
I have tigh my 2 ql, psoas, hips flexor, piriforme, fell tig my abdomen what can I do
Amazing my hip flexors feel much better!
Great to hear and happy to help!
Doing stretch number 2 kills my knee cap area
Hi doc am from Indian following your diastasis recti exercise am recovering and now I have a complaint of l4 l5, l5 s 1 disc bulge can you make a video for that and I need an exercise
This exact what happens with me. I am in pain in my hips 😢
In the strech of the thumbnail, i feel also the other leg streching, is it normal?
Yes, you will feel a stretch in that leg as well.
@@toneandtighten ok thanks
i did these stretches and my upper leg went numb… not sure why this happened lol
I wish I’d found this video a few weeks ago. 🙇
Where'd you get those shoes. Haha I like them
My knees were popping so bad for the last stretches 😅
2:28 It was at this moment that my dogs swarmed all over me thinking I was laying down to throw a ball for them…
Hello Bro🙏🏻😁
Hello 👋
lol nice!
Thank you so much, U.! I hope these things help you, and thanks for commenting!
@@toneandtighten it's a pleasure(((((:
👌
3:24
👍👍👍
This guy has difficulty getting to the point
U talk too much..
Thanks!
Welcome!