GAMECHANGER! After 13+ years of issues (that ultimately affected my entire body) and, like you, receiving comments about how tight my glutes are, so much stretching and strengthening... with some but limited (and very temporary) relief, this totally released things. My muscles are so very used to being scrunched up that it's going to take quite some time to relearn how to operate with this newfound hip mobility, but whatevs, cause I'm NOT IN PAIN! Really amazing. I wish this was the first piriformis video TH-cam had showed me but I'm so glad I've seen it now.
So I started trying your exercises last night having been trying everything under the sun for the last 6 weeks. Starting with my right side which has been causing me alot of lower back pain which I narrowed down to my hips being the cause. I woke up this morning and my impingement and back pain disappeared so I applied the same to my left side tonight which although suffering impingement wasn't as bad. After two sets I stood up and had a sudden jolting clunk in my hip (you know the kind of thing you pray for when watching these videos) and now my left side is pain free. I can't stress to you how much I've tried, thankyou so much for this video you total legend.
This video kind of changed my life. For as long as I can remember, my pelvis and sacrum felt locked together like they were one piece. I actually thought they were, and middle age was making me really stiff. I did the first exercise in this video and felt something open up near my sacrum on the bent leg side. Like magic, my tight glutes went away, and suddenly I had all this newfound hip mobility. (I did the exercise a couple more times on different days and haven't needed to do it again yet because it held.) Thank you so much, Conor, for all your amazing content!
@@jocalacmanovic Yes, that's right. I think these PRI exercises are hard to get right because you have to be very deliberate in the muscles you're trying to engage. You don't want to feel anything in the leg that's extended.
i just did the first exercise and felt exactly what you said, something opened up. it felt something being pinched was released, and ive been suffering from hip and shoulder pain for a very long time
Hey from a long-time massage and sports injury specialist its great to see exercises on youtube that aren't junk or just rehashing of Exercise 101. Keep thinking and keep building... you are onto something!
Absolutely amazing. Over the last couple of weeks I've been having increasing hip pain. I thought it would shake off and work itself out, but not at all. Today was the worst (it got to the point where it hurt to walk) and I realized it was actually sciatic pain. So I came to your page and searched "sciatic" and this vid came up. I did the two exercises and have had instant relief!!! I can't thank you enough. It's truly miraculous. Thank you for all the incredibly helpful video shorts. I have managed to get myself in better alignment. Now I need to carve out time to check your webinars. I know there is so much more that will also be extremely helpful.
I can’t thank you enough! I’ve been in PT for 4 years now after multiple herniations (5x) and I constantly struggle with SI pain/stiffness pelvic floor disfunction etc and I’ve done variations of rock backs like this, but the simplicity of levering the extended leg made all the difference. I played around with tilts and internal rotation and boom! The relief I’ve been needing for months came and my hamstrings /knees feel so much better too. I will revisit this daily and when I need a reset. I watch a million videos/programs and you’re one of the best !
This is an incredible video. I finally understand why my piriformis syndrome continues. I'll probably cancel my appointment with the surgeon. Thank you so much.
I've been having extreme tightness in my hips and legs and after watching this video last night i spent time rolling out and stretching my glutes and couldn't believe how tight they were!! Thank goodness I watched this :)
Fantastic video & intel Conor! I like your approach of explaining (know the cause & why there's a problem) how certain muscles left tense & contracted will have an adverse affect on nerves & the skeletal system. The audio does somewhat mumble down on the first exercise/stretch explanation but being a long time martial artist & kinesiology expert, I figured it out. I appreci8 how it is emphasized to go slow, be patient, not max out & BREATHE! Breathing is under appreci8d & very overlooked in conjunction with physical & non physical activity. It takes proper breathing to allow the body to relax for a therapy to be effective, remain effective & do as intended. While nobody knows all about bio mechanics, kinesiology & therapy, some methods deliver results whilst others do not. The presentation, detail orientation & therapeutic effectiveness delivered here are top notch. Well done sir. 🥋
I've watched quite a few of Mr. Harris's and extremely insightful beyond and or at the level of a doctors...His use skelatal and examples are great takes time and paitence!
I recently started Pilates. I have Piriform & SI problems. The first exercise you show was introduced in my class. First attempt, I just couldn’t do it on right, but could on left (my weak side). I realised I’d had my right leg stretched out too far back; tried again and could do it.
I am SO hopeful that this is finally what will bring me relief. Since 2012 I've been to so many physical therapists for what I can best describe as crunchiness and pinching in and around my hip (especially in a Figure 4 type of pose), with accompanying thigh and buttock pain. There is pain and cramping from my waist to about mid-thigh. Just watching the last exercise in this video makes me cringe because I KNOW it's gonna be painful, but I will do these after PT today. Thank you!
Great explanation! Now I understand even less because you used so many medical terms that only a doctor would use now I have no idea what you're talking about.
Any chance you could specify which side of the body you are targeting. Left or right internal rotation. It seems to be a common question on most of your videos from your audience, yet those questions are left unanswered. Otherwise brilliant content.
No matter what he shows you in these videos you should train the opposite side too. If he’s addressing your left leg, train the right leg too. You absolutely need to otherwise you’re only helping one side, when the other side could have been picking up the slack.
I didn’t even know those “wings” could rotate. I thought they were fused! Do you know a good resource for pelvic anatomy? I feel like I still don’t know anything.
Most definitely! I am exaggerating the pelvic movement a bit so that it's easier to see, but they do move. Check out Neumann's Kinesiology textbook for the best info
Connor Harris, this makes so much sense ... I am still wondering what triggered my tightness and resultant weakness in the first place ... could it be the virus together with multiple wasp and jumping ant stings? My condition has been steadily getting worse over an 8 month period now. When I dig in the garden, I can hardly walk in the evening and struggle for days (I do not feel pain whilst digging). Now just about any slight exercise exacerbates the condition! Reading the positive comments below, is encouraging me to follow your instructions, Thank You!
Now it kinda makes sense. I'm gonna start with what you can notice just by looking. .My left hip is more defined than my right hip. .if im holding something heavy going up the stairs it is easier to step up on my left leg than it is on my right leg. if I'm sitting cross legged on the ground (wich i do often because i prefere studying on the ground im weird like that) i feel like my left glute is poking out and feel the floor more. (Im not sure how to explain that). I was just stretching my glutes and i only feel the stretch on the right side. Not the left side. And i have more mind muscle connection with the left glute. If I'm squatting my body tend to focus the weight on the left leg. Definitely glute imbalance. Add to that lower back pain.
I'm coming back from a lower disk bulge, that then caused a anterior pelvic tilt too, so had pain on lower back and then week legs and glutes. My back feels good, my tilt has been corrected and doing leg strengthening too now, but the last part is my glutes (mainly medius) are so tight, piriformus so tight causing a few spots of sciatica and both pulling on one side of my SI causing stiffness. It's the last part of my recovery, but no matter how much stretching and strengthening I do, it's not loosening and getting back to normal. Will these help that? Or is there anything else I can try?
Hi! I was wondering how you're doing now and if you're feeling better, what helped for you? I also had a lower disk bulge. It's almost a year ago bit still working on strengthening my back and I've often had piriformus pain which is acting up again now as well😕 if you have any tips, please let me know because some of these exercises look a bit scary for my back
@@soominssi7353 I wouldn't want to advise too much as I'm not a Dr and don't know the ins and outs of your situation, but what I will say is do core and glue exercises every day, day in day out. This will strengthen all the muscles around your spine and then will give you more stability. Then if there's anymore pain in certain areas, you can be more specific in targeting them. Hope.this helps
@@jbee9713 please try his videos on PRI and and anterior tilt. I have a protruded L5S1 disc which made me completely stop all movement practices. Then I tried the PRI techniques and i got back to normal life. I had severe periformis pain and back pain, tight QL, tight hip flexors etc etc. Two plus years of doing PRI techniques (basic) and incorporating the same concept into other movements slowly does the magic for me
@@RGR465 there are videos on Anterior pelvic tilt and Left AIC Right BC pattern in his playlist. Go through those. I also watch Neal Hallinans videos on PRI. So i do the basic exercises from these two people's podcasts(breathing to open the thorax; 90 90; Hip shift; side lying Hip shift) as a regular rehab. When I started feeling completely pain-free I started incorporating the same concept- which is grounding through the left and decompressing the right- in my other movements. Still at beginner level. But it's working. I have been watching these two people's podcasts since almost 3 years now. It took some effort and time to get the rt techniques into my practice in a consistent manner since I didn't have access to a PRI professional. So the process has been slow but definitely positively progressive. The very first time i tried the hip shift, though it was tiring and time consuming, I felt the difference. So I decided to stick with it since then.
I think this is exactly what I am looking for. I am looking and thinking about the same problem I am having right now. I have anterior pelvic tilt. And completely curve spine. I then train my glute medius and tuck in my glute. It is tucked in really good, but ends up my curved spine is completely pushed upwards. While my glutes are now locked.
so if i workout regularly and my pain started after a workout session where I went way more intense than usually, what would it be a bulging disk or piriformis?
When you use black equipment on a black floor it's really hard to see what's happening. I couldn't really make out that last exercise. And that first exercise stretched the adductors of the extended leg and the glute of the bent leg. But the glute stretch didn't feel very good. Very stingy ..... maybe irritated some nerves. What I wouldn't give to be one of those people that says things like "gamechanger" and "pain free". Oh well. Still some interesting ideas explored. So thanks.
I have buttock pain and glute pain specially bending forward like doing RDL. I did MRI and figure 4 streach and glute bridges but nothing helped. Any excercises if you can share
Am I the only one who wishes he would mention before the exercise which side he is working on? I never know which leg to put in which position because for me this is ALL unilateral to my left side
Connor can you work with remote customers. I had more success with my hip issue (,losing internal rotation ) from your video , than 5 physio I paid . I'm mostly pain free now . But I'd like some help to strengthen now . Exercise selection seem to be critical.
Hello, in my case the piriformis pain radiates to my foot and i get the pain and burning as if pinching sciatica. Is this advice still proper in my case?
Just to clarify, we are trying to create more internal rotation in the pelvis, not the hip? Going into the single leg deadlift position we are trying to create more internal rotation of the pelvis but keep the hip in abduction/external rotation to some degree? Hope this makes sense..
Is there a way to regress the first exercise? The foot on my extended leg pulls upwards (toes to the ceiling instead of forwards) and the shin on my bend leg pulls inwards (not in-line with my torso, but 45 degrees in) and I feel a sharp pain on the outside of my hips.
Where's my question you see a lot of words that I understand and I'm wondering if tie hips if locked hips when you want to do the splits and your hips will not let you go down or certain exercises that require the hips to open up on the floor for glue and for Superman exercises are glutes I have some people's ways come right up off the ground like no problem a mine barely come out the ground so what I'm asking is can I chiropractic fix this or is it a position or that physical therapy that would fix this????
I'm feeling the stretch pretty much entirely in the adductors of the extended leg and not in the glute area of the bent leg. Is this because my adductors are limiting my range of movement?
Hey Conor! If i have a left AIC pattern (being lefthanded) and my painful side is my right side BUT i actually have more internal rotation on that right side over the non painful left side... Which leg am i supposed to be elevating on the exercises?
Amazing, no clamshells or figure four/pigeon stretches. I have a labral tear/hip impingement and have had surgery twice and still cannot do those without groin pain so I need exercises like these
So if you just go in hip flexion such as hinging with your hips from bilateral stance like in deadlift, you won't stretch gluteus? What am i missing? Thanks
I was having low back Pain Imtoday I rolled out my quads, did some inner thigh stretching and some lay down glute type low back twisting and I feel a little better
GAMECHANGER! After 13+ years of issues (that ultimately affected my entire body) and, like you, receiving comments about how tight my glutes are, so much stretching and strengthening... with some but limited (and very temporary) relief, this totally released things. My muscles are so very used to being scrunched up that it's going to take quite some time to relearn how to operate with this newfound hip mobility, but whatevs, cause I'm NOT IN PAIN! Really amazing. I wish this was the first piriformis video TH-cam had showed me but I'm so glad I've seen it now.
How long did you take to see results?
So I started trying your exercises last night having been trying everything under the sun for the last 6 weeks. Starting with my right side which has been causing me alot of lower back pain which I narrowed down to my hips being the cause. I woke up this morning and my impingement and back pain disappeared so I applied the same to my left side tonight which although suffering impingement wasn't as bad. After two sets I stood up and had a sudden jolting clunk in my hip (you know the kind of thing you pray for when watching these videos) and now my left side is pain free.
I can't stress to you how much I've tried, thankyou so much for this video you total legend.
This video kind of changed my life. For as long as I can remember, my pelvis and sacrum felt locked together like they were one piece. I actually thought they were, and middle age was making me really stiff. I did the first exercise in this video and felt something open up near my sacrum on the bent leg side. Like magic, my tight glutes went away, and suddenly I had all this newfound hip mobility. (I did the exercise a couple more times on different days and haven't needed to do it again yet because it held.) Thank you so much, Conor, for all your amazing content!
Hi Carv, you've done it on the leg of that side that hurts; e.g. if right side hurts you've kept your right leg bent and left one extended? :) Thanks
@@jocalacmanovic Yes, that's right. I think these PRI exercises are hard to get right because you have to be very deliberate in the muscles you're trying to engage. You don't want to feel anything in the leg that's extended.
@@gcarv3418 Thanks. much appreciate it :)
i just did the first exercise and felt exactly what you said, something opened up. it felt something being pinched was released, and ive been suffering from hip and shoulder pain for a very long time
Hey from a long-time massage and sports injury specialist its great to see exercises on youtube that aren't junk or just rehashing of Exercise 101. Keep thinking and keep building... you are onto something!
I have to agree as some people are out for views
Elevating the front foot on the single leg deadlift was the most useful regressions I have seen in a very long time, thanks!
The second exercise really did it for me. Soreness in right hip gone. Thanks!
Absolutely amazing. Over the last couple of weeks I've been having increasing hip pain. I thought it would shake off and work itself out, but not at all. Today was the worst (it got to the point where it hurt to walk) and I realized it was actually sciatic pain. So I came to your page and searched "sciatic" and this vid came up. I did the two exercises and have had instant relief!!! I can't thank you enough. It's truly miraculous.
Thank you for all the incredibly helpful video shorts. I have managed to get myself in better alignment. Now I need to carve out time to check your webinars. I know there is so much more that will also be extremely helpful.
Glad its helpful :)
@@conorharris after having bath i feel my buttock is so wet after wipping body
.how can i feel dry in buttock.. plz i am trouble in this regard.
I can’t thank you enough! I’ve been in PT for 4 years now after multiple herniations (5x) and I constantly struggle with SI pain/stiffness pelvic floor disfunction etc and I’ve done variations of rock backs like this, but the simplicity of levering the extended leg made all the difference. I played around with tilts and internal rotation and boom! The relief I’ve been needing for months came and my hamstrings /knees feel so much better too. I will revisit this daily and when I need a reset. I watch a million videos/programs and you’re one of the best !
This is an incredible video. I finally understand why my piriformis syndrome continues. I'll probably cancel my appointment with the surgeon. Thank you so much.
Glad it helps Paul!
I've been having extreme tightness in my hips and legs and after watching this video last night i spent time rolling out and stretching my glutes and couldn't believe how tight they were!! Thank goodness I watched this :)
2:58 exercises begin
Thank you for this video!
I think it’s important to watch the whole video. It’s very informative.
Well done and thank you. The clearest explanation (1:38 ) and an exercise to help. I wish you every success
Conor
Fantastic video & intel Conor! I like your approach of explaining (know the cause & why there's a problem) how certain muscles left tense & contracted will have an adverse affect on nerves & the skeletal system. The audio does somewhat mumble down on the first exercise/stretch explanation but being a long time martial artist & kinesiology expert, I figured it out. I appreci8 how it is emphasized to go slow, be patient, not max out & BREATHE! Breathing is under appreci8d & very overlooked in conjunction with physical & non physical activity. It takes proper breathing to allow the body to relax for a therapy to be effective, remain effective & do as intended. While nobody knows all about bio mechanics, kinesiology & therapy, some methods deliver results whilst others do not. The presentation, detail orientation & therapeutic effectiveness delivered here are top notch. Well done sir. 🥋
In the first exercise, i felt more sensation on the straight leg than the bent one.
All your videos explain what I’m doing wrong in my exercises
I've watched quite a few of Mr. Harris's and extremely insightful beyond and or at the level of a doctors...His use skelatal and examples are great takes time and paitence!
Finally I found the reason why I'm suffering for a year....😀 Thank you! No one is talking about those muscles. .
I’m only 15 but this has been a recurring issue. Thanks for this video
Is it gone now?
Are you thinking of publishing a book of your exercises? This is one of my favorite TH-cam fitness channels.
exercise starts 3:00
Thank you for these videos and the knowledge brother!
How to pay as a thanks to this video
based on today's videos you've made a really great progress with your body
I recently started Pilates. I have Piriform & SI problems. The first exercise you show was introduced in my class. First attempt, I just couldn’t do it on right, but could on left (my weak side). I realised I’d had my right leg stretched out too far back; tried again and could do it.
Addressed my concern. Thanks. ❤❤❤❤❤❤
My cause is lateral movement at my work station. Simply, there is more than on cause.
I am SO hopeful that this is finally what will bring me relief. Since 2012 I've been to so many physical therapists for what I can best describe as crunchiness and pinching in and around my hip (especially in a Figure 4 type of pose), with accompanying thigh and buttock pain. There is pain and cramping from my waist to about mid-thigh. Just watching the last exercise in this video makes me cringe because I KNOW it's gonna be painful, but I will do these after PT today. Thank you!
How is it so far?
@@RGR465 it helps for sure but I think there's scar tissue in there. Need to convince my insurance company to cover an MRI.
Thank you sooo much. This is going to help tremendously!
Great explanation! Now I understand even less because you used so many medical terms that only a doctor would use now I have no idea what you're talking about.
Thank you very much i didnt have such a relieving sensation in my back glutes from the tipical strech exercises!
Love yr videos Conor, many thanks
Any chance you could specify which side of the body you are targeting. Left or right internal rotation. It seems to be a common question on most of your videos from your audience, yet those questions are left unanswered. Otherwise brilliant content.
No matter what he shows you in these videos you should train the opposite side too. If he’s addressing your left leg, train the right leg too. You absolutely need to otherwise you’re only helping one side, when the other side could have been picking up the slack.
Yeah it would be helpful to better understand which side you're feeling it in during the pose
Can we get an updated version of this video
Maaaaaaaate. Fantastic this.
I am not actually interested in these kind of videos, at least not casually. But youtube thorwing them in once in a while is great
This has helped me!Thank you!
I didn’t even know those “wings” could rotate. I thought they were fused! Do you know a good resource for pelvic anatomy? I feel like I still don’t know anything.
Most definitely! I am exaggerating the pelvic movement a bit so that it's easier to see, but they do move. Check out Neumann's Kinesiology textbook for the best info
Connor Harris, this makes so much sense ... I am still wondering what triggered my tightness and resultant weakness in the first place ... could it be the virus together with multiple wasp and jumping ant stings? My condition has been steadily getting worse over an 8 month period now. When I dig in the garden, I can hardly walk in the evening and struggle for days (I do not feel pain whilst digging). Now just about any slight exercise exacerbates the condition! Reading the positive comments below, is encouraging me to follow your instructions, Thank You!
My right piriformis is always bothering me and this is the only thing that works
INCREDIBLE!!! THANK YOU!!!! 😭😁
I can't feel the stretch I can on feel them in my adductors.
Now it kinda makes sense. I'm gonna start with what you can notice just by looking.
.My left hip is more defined than my right hip.
.if im holding something heavy going up the stairs it is easier to step up on my left leg than it is on my right leg. if I'm sitting cross legged on the ground (wich i do often because i prefere studying on the ground im weird like that) i feel like my left glute is poking out and feel the floor more. (Im not sure how to explain that).
I was just stretching my glutes and i only feel the stretch on the right side. Not the left side. And i have more mind muscle connection with the left glute.
If I'm squatting my body tend to focus the weight on the left leg.
Definitely glute imbalance. Add to that lower back pain.
I am having this same issue! and I actually am feeling extreme tightness when I try and even out the muscles on the right leg.
Amazing. Ty very much.
This course doesn't show as available through the link. When I go to the buy now it says the page isn't found. Did you deprecate it?
Thanks for sharing great information. New subscriber.
Thanks so much for turning me on to this @SanFranciscoSportsMassage Looking forward to my first massage!
Great video. Are the exercises in the video for the left glute?
Bro you are a literal genius
Thanks for all the tips! Can u make a video about tight biceps?
I think these are great excercises however if you have sciatica you cant do them. Both of them stretch the sciatic nerve and its really painful.
love your videos!
I'm coming back from a lower disk bulge, that then caused a anterior pelvic tilt too, so had pain on lower back and then week legs and glutes. My back feels good, my tilt has been corrected and doing leg strengthening too now, but the last part is my glutes (mainly medius) are so tight, piriformus so tight causing a few spots of sciatica and both pulling on one side of my SI causing stiffness. It's the last part of my recovery, but no matter how much stretching and strengthening I do, it's not loosening and getting back to normal. Will these help that? Or is there anything else I can try?
Hi! I was wondering how you're doing now and if you're feeling better, what helped for you? I also had a lower disk bulge. It's almost a year ago bit still working on strengthening my back and I've often had piriformus pain which is acting up again now as well😕 if you have any tips, please let me know because some of these exercises look a bit scary for my back
@@soominssi7353 I wouldn't want to advise too much as I'm not a Dr and don't know the ins and outs of your situation, but what I will say is do core and glue exercises every day, day in day out. This will strengthen all the muscles around your spine and then will give you more stability. Then if there's anymore pain in certain areas, you can be more specific in targeting them. Hope.this helps
@@jbee9713 please try his videos on PRI and and anterior tilt. I have a protruded L5S1 disc which made me completely stop all movement practices. Then I tried the PRI techniques and i got back to normal life. I had severe periformis pain and back pain, tight QL, tight hip flexors etc etc. Two plus years of doing PRI techniques (basic) and incorporating the same concept into other movements slowly does the magic for me
@@mailsandymurali what kind of PRI exercises did you do specifically ??
@@RGR465 there are videos on Anterior pelvic tilt and Left AIC Right BC pattern in his playlist. Go through those. I also watch Neal Hallinans videos on PRI. So i do the basic exercises from these two people's podcasts(breathing to open the thorax; 90 90; Hip shift; side lying Hip shift) as a regular rehab. When I started feeling completely pain-free I started incorporating the same concept- which is grounding through the left and decompressing the right- in my other movements. Still at beginner level. But it's working.
I have been watching these two people's podcasts since almost 3 years now. It took some effort and time to get the rt techniques into my practice in a consistent manner since I didn't have access to a PRI professional. So the process has been slow but definitely positively progressive. The very first time i tried the hip shift, though it was tiring and time consuming, I felt the difference. So I decided to stick with it since then.
I think this is exactly what I am looking for. I am looking and thinking about the same problem I am having right now. I have anterior pelvic tilt. And completely curve spine. I then train my glute medius and tuck in my glute. It is tucked in really good, but ends up my curved spine is completely pushed upwards. While my glutes are now locked.
so if i workout regularly and my pain started after a workout session where I went way more intense than usually, what would it be a bulging disk or piriformis?
i loveeee you so much man you just saved me
U deserve more than a millon sub✨❤️
whenever I try to shift my hip I only feel a stretch on the straight leg. what's happening with me here?
Thank you so much!!!
You're welcome!
I am not sure I understand the first exercise. Can you explain to me?
Thank you for sharing
When you use black equipment on a black floor it's really hard to see what's happening. I couldn't really make out that last exercise.
And that first exercise stretched the adductors of the extended leg and the glute of the bent leg. But the glute stretch didn't feel very good. Very stingy ..... maybe irritated some nerves.
What I wouldn't give to be one of those people that says things like "gamechanger" and "pain free". Oh well.
Still some interesting ideas explored. So thanks.
I have buttock pain and glute pain specially bending forward like doing RDL. I did MRI and figure 4 streach and glute bridges but nothing helped. Any excercises if you can share
Hi,thank you! Is it for both sides or just the affected one?
😂😂😂😂😂70+ not even thinking of that first one
Can this make your entire spine neck and lower back hurt too?
Am I the only one who wishes he would mention before the exercise which side he is working on? I never know which leg to put in which position because for me this is ALL unilateral to my left side
Connor can you work with remote customers. I had more success with my hip issue (,losing internal rotation ) from your video , than 5 physio I paid . I'm mostly pain free now . But I'd like some help to strengthen now . Exercise selection seem to be critical.
Is there a way to do this with knee arthritis?? Can't kneel, can't put pressure on knee
In that first exercise, which side is the affected one? I'm a bit confused about what I'm supposed to be feeling.
Hello, in my case the piriformis pain radiates to my foot and i get the pain and burning as if pinching sciatica. Is this advice still proper in my case?
Just to clarify, we are trying to create more internal rotation in the pelvis, not the hip? Going into the single leg deadlift position we are trying to create more internal rotation of the pelvis but keep the hip in abduction/external rotation to some degree? Hope this makes sense..
Is there a way to regress the first exercise? The foot on my extended leg pulls upwards (toes to the ceiling instead of forwards) and the shin on my bend leg pulls inwards (not in-line with my torso, but 45 degrees in) and I feel a sharp pain on the outside of my hips.
3rd exercise is to stretch
Right glute to improve right hip IR ???
Where's my question you see a lot of words that I understand and I'm wondering if tie hips if locked hips when you want to do the splits and your hips will not let you go down or certain exercises that require the hips to open up on the floor for glue and for Superman exercises are glutes I have some people's ways come right up off the ground like no problem a mine barely come out the ground so what I'm asking is can I chiropractic fix this or is it a position or that physical therapy that would fix this????
What if you don’t have anything to put your knee on?
How many repetitions do you recommend for the first exercise? Thank you very much
Im confused on which side are we strengthening or doing something? Because im trying to correct an imbalance
Why is my hips clicking every time I do this?
Is that mean it’s too tight?
Which side is being fixed? Thanks!
I didn't rly get it oops, is it better to bring the pelvis back into a posterior position or forward in an anterior one?
I faced same problem 😩
what about when you feel a sensitivity on the sit bones when you do the staggered stance. is it a positioning issue?
I'm feeling the stretch pretty much entirely in the adductors of the extended leg and not in the glute area of the bent leg. Is this because my adductors are limiting my range of movement?
Potentially, or it's execution issue. Shoot me a video of you doing it on IG and I'd be happy to help.
mine are too tight to do these 😭😭 it just keeps spasming and hurting
Hey Conor! If i have a left AIC pattern (being lefthanded) and my painful side is my right side BUT i actually have more internal rotation on that right side over the non painful left side... Which leg am i supposed to be elevating on the exercises?
Amazing, no clamshells or figure four/pigeon stretches. I have a labral tear/hip impingement and have had surgery twice and still cannot do those without groin pain so I need exercises like these
Hope they help!
Surgery twice wow
Sadly I have the same problem. I still have chronic pain in the lateral area of my left hip around the TFL. Did those exercise help?
@@omer.l682did u fix it?
I dont feel any streching in glute doing like this
Turkce alt yazi eklerseniz faydalanmayi cok isterim
So if you just go in hip flexion such as hinging with your hips from bilateral stance like in deadlift, you won't stretch gluteus? What am i missing? Thanks
If you (properly) hinge to 90 degrees of hip flexion you will definitely be stretching the glutes.
How tall are you?
I was having low back Pain Imtoday I rolled out my quads, did some inner thigh stretching and some lay down glute type low back twisting and I feel a little better
Hi Connor! can you post something about leg length discrepancy in PRI??
I can do that!
Let’s see what happens.
What muscles are doing internal rotation? What i mean is, if pelvis is not capable of internal rotation what muscle should be made stronger?
sometimes it is not a question of what muscles you need to make stronger but which muscles are too tight and need releasing.
i get a sharp pain on my extended leg when doing the first movement. once i warm up theres a release then the sharp pain goes away.. what is that?
Might be a fart
lol dudes aren’t slapping each others butts in the locker room in 2024 right
might as well do yoga instead tbh
I have more effective exercises for this type off pain 😅😅
First 10 seconds were a little gay
Too long of an explanation…get to the point please.