Pilates for Painful Hips- 20 minutes to relieve hip pain through stretch and release exercises.
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- เผยแพร่เมื่อ 10 ก.ค. 2024
- Pilates for Painful Hips is a 20 minute session for anyone who is experiencing pain, stiffness or tightness in their hips. You can be any age or fitness level to do this and it is equally effective for athletes with tight hips as those with age related stiffness due to arthritis. This session will safely stretch, release, strengthen and create more mobility in stiff and painful hips as well as help with hip pain relief. These exercises will focus on correct alignment as well as building strength in all the muscles that support the hips. It can be used as part of an active recovery programme for people who are very sporty such as runners and dancers who are starting to get a few issues with their hips. I have also created this programme for people with arthritis in their hips who want a safe programme that will build strength in their legs whilst keeping them free of exercises that cause pain. Taking this class regularly and consistently will improve strength, mobility and awareness of correct alignment and build core strength. And I would recommned it to be taken at least twice a week if your hips get tight or painful.
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Take care, Rachel x
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout. - แนวปฏิบัติและการใช้ชีวิต
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
That was delightful! I often have sore hips/lower back, probably age and or related to balance issues, and I will definitely repeat a few times a week. This felt so relaxing, but your calm prompts helped me to be aware of how I was holding my core, whether I was engaging the right muscles, keeping my back neutral, etc. thanks so much for all you do! 💪🏼🙏🏼😊
Hello Sue, I am so glad that you found it both relaxing and helpful- that is the perfect pilates outcome! Thanks for your support and best wishes, Rachel 😊
Rachel - you have saved me from 3 years of pain. I can now keep the health maintenance going. I have a Pilates machine but these exercises are an important add-on. ❤
This is my go to exercise. In February I had an hip flexor injury and literally could not walk upstairs due to the pain. I looked on line and found this and it has been invaluable. Earlier this week I did a 15 mile walk along the Pembrokeshire coastline. Not fully pain free but the varied exercise videos I’ve completed (I’ve liked them) enabled me to enjoy my favourite pastime (outside of Pilates now 😊) Thank you Rachel you made this possible and finding you has been a gift ❤
Dear Elaine, thank you so much for sharing your story with me. I am so glad you've been able to get back to enjoy life having used my Pilates session to heal yor injury. That's wonderful. I am beyond happy for you and have also made a note I must try that walk one day ❤️⭐️🤗
This is very helpful thank you very much because l am feeling pain free
This is the most amazing sequence for hip pain. I do it several times a week , works every time. Thank you
I won’t say it was relaxing but I will say it was much needed. This is the best video I have completed for tight hips. Turning the legs to the left was painful but I continued to massage the right areas while completing your video. I ❤this video
Thank you your an angel 😇 I've had hip injury sinceay 2022 I found doing this really helps me alot. Pain killers don't work and some stretches ill always come back here when it gets bad again. ❤ so thank you again. I'll be doing this everyday till starts to feel better again
Thank you so so much. The relaxing effect was almost immediate! It's so difficult when you have chronic pain to find exercises that help stiffness but don't aggravate the pain and your videos always help 💕💕
I feel great! A few years ago I discovered Yin Yoga, and it really helped my hip pain. But I know (my physical therapist told me) I need to strengthen my core, so this video is a big help! I hope to return often and get relief AND strength! Thank you
Lovely for a sunny Sunday, but feeling a bit under the weather 🤧 summer cold? Thanks for a delightful session to wind up the week’s playlist!😊❤
Wonderful. A day without any pain after doing these exercises.Thank you Rachel
So grateful to finding you...Love and light
🙏🌻💫💙💫🌻🙏
Amazing my hips were so tight and painful, immediate relief. thank you. I will be searching for more of your classes.
Brilliant class. I do it every day as I have hip flexor issues.
Yay! So glad it helps you x
Trying a second pilates with you! (after 40 sessions of hip physiotherapy focusing on the left hip, the painful piriformis). Hopefully I love your care!
I have performed this Pilates exercise six times a week for the last three months and found to have less lower back and thigh pain. Thank you Rachel. I have also increase my daily walking distances. One of your most import tips is "to walk upright as if one has a thread pulling from the middle of the head."
Excellent video. Just what I need at present with tight hips. Many thanks Rachel. 🙏💜
Hi Rachel, marvelous workout as always, thank you, much appreciated. 🙏🙏😘😘❤️❤️🌸🌸
Thank you, thank you. Its great to have a session for hips. I appreciate not just the exercises its also how you explain the moves and their benefits. Thank you Rachel
Hello Kim, glad it was helpful and you enjoy the explanation as well as the movements. Thanks for watching 😊
Thank you so much!!! You are just wonderful.
I really enjoy your style of guiding exercises- so soothing and gentle.
I love your videos! I do them everyday. Thank you so much!!❤
Wonderful video. Really helps my hip stiffness through much dancing and exercise over many years. Will be doing this each morning followed by a standing video to get going. Love mixing your shorter videos. Many thanks Rachel.
Really helpful when we are tired. Thank you so much Rachel
Just what I need, thank you so much for your help . Looking forward to my right hip becoming more flexible. You are an awesome instructor!!!
This a such a good one Rachel I do so many of your videos for older people I have been with you from the start. I think you are amazing I was so fit until lockdown and then had so many health problems start and when I could start to walk again you helped me so much especially as I am on my own and families in Australia. You have kept me going, thank you.
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Various health issues with hips & lower back so been going through your library & selecting some great videos to help me so apologies for not joining you on you live sessions. This is great & fits neatly with the other stretches I’ve been advised to do. Thank you Rachel, as always great session, clear instructions & a good feels afterwards 🙏
I needed this one this again morning- I had forgotten how good it was!
Yay! Thank you, Rachel, for the helpful instructions- AND for the closed captioning! 💖
You're very welcome Lynn. You can turn on the Closed Captions on all of my vidoes if they help you. Just look for it in your TH-cam settings. Take care 😊
Recovering from a bad ankle sprain resulting in becoming a couch potato. This felt so good. For the most part, I didnt need to watch, your instruction was that clear. Any difficulties I will blame on my poor hearing confusing your accent which is lovely.
Another great experience for my sciatic pain. Thank you!
Thank you so much for this video!! My hips have been giving me fits for several days and this is perfect ❣️
I loved your relaxed manner and clear instructions. The exercises felt really good and I already feel more supple!
Thanks from Brazil !!
Brilliant as always Rachel 🙏🙏🙏🙏🙏💕happy Saturday to you and yours x
Now one month later, I definitely have less lower back pain and feel phyisically stronger as i continue to perform these exercises 6 days a week
Thank you Rachel
I just finished and now on my way to the chiropractor. Thank you for a great warmup!🦋
Lovely workout, nice and gentle, enjoyed it, thanks Rachel x
Brilliant thank you Rachel
I always enjoy this workout & do it regularly for my achey hips. I think I have the start of ostheo arthritis so find these exercises really helpful. Thank you Rachel 😊💓
Thanks for sharing! I’m really pleased these exercises help you 🤗
This worked. Thank you!
Just found this class amongst your videos. I’m a bit of a bulldog, pushing myself in my exercises. I forget sometimes I’m 70 with arthritis in my hips. Did a bit too much, and was in pain in my right hip, which clicks incessantly 😫. Wonderful, gentle exercises. Just what I needed. I feel much better after doing. I’ve saved and will be do after my walking and regular pilates classes!! Thanks Rachel ❤️
It’s close to 6PM. What a relaxing exercise. This was the end of my two hour daily workout. It’s just relaxing, Rachel.👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻
Wonderful! You're an inspiration Myrna doing two hours daily 👏👏👏😘
Wonderful. It’s amazing how apparently small movements can make such a difference to achy hips. I do this most mornings.
Thank you I do the ones you do while sitting on a chair fir hips and knees. So good. Thank you
I didn't see any workout suggestion for today so I did this one and I could feel a knob like stress going from left side to left leg trying to denote, but couldn't. I'll keep working at it, felt good and I do feel stronger now, thank you Rachel❤❤❤❤
Definitely enjoyed!
Just amazing really helped my sore hips xx
Just donated with thanks Rachel. Find pilates for posture and painful hips especially helpful. Please keep those videos coming!
Thank you! Will do Jennie and thanks so much for your donation 😊
Super! Thank you!
Calming yet intense
Such a great stretch. 🦋
Thank you!!!
Amazing thank u so much really helped my sore hips xx
Great hip stretching to start the day…thanks Rachel ❣️
You're so welcome! Thanks Yvonne 😊
Feeling better!❤️🦋
Thank you!
You are my mentor. Love all you do for us.
Thank you so much ☺️
Thank you
Thank you so much
I just finished this video and it really highlighted how much I need to devote much more time to stretching out. Goodness! I didn't realize how tight I really was. I will be doing this one often ❣️ Thank you for thinking about doing this video, Rachel!
Interesting....my muscles relaxed and released much more hours after I did this exercise! That was unexpected!
You are so welcome Cheryl, great to hear it's one for your favourites playlist 😊
Ahhh even better, the power of pilates- relaxed and released it just perfect. This tells me these are really good exercises for you. Keep up the great work Cheryl and thanks as ever for your support. 😊
wonderful! thank you
You’re welcome 🤗
thankyou that was very helpful
I took your advice about the hips from your live session 10/20/2023 and started with this 1st video and completed. Hope as days go by I will be able undo whatever I did. Thanks!
Wonderful, be sure to rest a little too. Well done ❤️
Weekend is just about here so I will, but I just enjoy your workouts.
I haven't done the one hundred in your videos . It is one of my favorites exercises and I usually do it before the others
Fantastic for pain ! Thanks
You’re welcome 🤗So glad you feel better 😘
Thanks!
Welcome!
Thank you dear
Now this looks like a pilates workout I can do! will definitely try this out.
Wonderful, hope you feel great afterwards 😊
Thanks. Your voice was a relaxing tone. Flattering outfit too. Enjoyed 👏🔔
Thank you so much 🤗
I love it and keep doing it ! Any other workout for very painful hips?
Yay! So glad you love it. Have you tried my Pilates for Hip Bursitis and Hip Pain? th-cam.com/video/HhESfpa7838/w-d-xo.htmlsi=lYFT2lJRcSiVRHV7 And my Pilates for Happy Hips ? th-cam.com/video/2G-HCjKa9Cw/w-d-xo.htmlsi=SMEGpQiYY-qfb8_c. And this one for arthritis of the hips is lovely too th-cam.com/video/G6mZy3YAq9k/w-d-xo.htmlsi=FGIAAg4Irho9nhQb xx 🤗❤️
Hi Rachel thank I try to do most of it my left hip is very tight and painfully but I did it Veronica Canada
Hello Veronica, hope this helped your hips feel a bit less tense. If you feel any pain please do reduce the range of movement and intensity of the exercise as this is a functional and therapeutic workout desiged to help you feel more comfortable in your hips. 😊
THANKS RACHEL
Thank you- really helped my tight hip which have micraculously appeared since I had a birthday that ends with a 0 just three months ago!😬
Awwww 😘 Congratulations on you 0 birthday Sarah! Glad this one helped the tight hip, one to add to your regular sessions 😊👏
Thanks
Welcome
Oh Rachel, this was amazing! I’m 65 and did the Vitality London half marathon on Sunday and my hips were very stiff, so this is just what I needed.I’m training for the London Marathon so I expect I will be doing this many times between now and then (and afterwards!). I’m not always able to join your live sessions but I can’t see how to donate later - could you let me know please? Thank you so much xxx
Love your videos thank you so much. Do you do Reformer videos? Olivia
Hi! Do you have any lessons for iliotibial band syndrome or similar lesson that I can watch? I also have a valgus knee on the same side! You are amazing thank you for your time ❤
Hi Rachel, love your videos thank you so much. Do you do reformer classes? Olivia
Lovely lovely stretch for my Sunday rest day thank you Rachel 🙏
I struggled due to the pain :( but hopefully by doing this it will help me :) thank you ❤
Did it work for you?
🙏🙏🙏❤️
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I'm a 20-year-old with arthritis in the hips. I've been really mobile and feeling good for over a year but recently I got a flare up due to which I've been in a lot of pain and haven't been able to walk for some days. It has triggered many negative emotions from my teenage years, when my health was at its worst. It has made me feel bad for myself because it can be really hard to be a young, pretty girl with big dreams and ambition struggling with these health issues, needing to slow down regularly and being unable to do many physical things others my age do. Currently I'm still on heavy painkillers but I'm slowly feeling better and your pilates session (the first I'm able to do since the flare up) has lifted my spirits so much. It's gentle and relaxing, and since I loved doing pilates workouts when my health was better, this made me feel like I'm getting back on track. Thank you so much.
Rachel, what can I do for an extremely tight and sore piri formis?
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I do need to pay attention to my core. I fail on being aware of how to exale while holding my core. I doubt whether I was engaging the right muscles. Any hint to this issue?
Thank you how do I donate please
Wonderful workout! Where did you get those beautiful leggings?!
Hello Beverley, glad you enjoyed the workout! And yes the leggings are lovely and sadly the company that made them has now closed. I just checked online as I wanted to get some more for the summer. You might to look at bambooclothing.co.uk/ as they have a sale on and you'll recognise some of my other leggings from there! Also, www.sweatybetty.com/ I wear quite alot fo their clothes too and they have a great sale running now also. Hope you find something!
And who would think the only time I feel painless- is doing exercises perhaps sciatica is a teacher!
Hi Lynn, so glad the exercises reduce your pain. I hope you are able to move a little everyday as that will really help you. Take care, Rachel 😊
So I'm not really a senior person, but I already feel weaker than one such person, & I'm not even 30 years old. For nearly 12 years, I've been a sedentary person, but I've kept myself relatively active by doing daily walks (up to 6 miles per day), & taking the stairs if need be.
I have two major main issues regarding bodily mobility: complete lack of lateral & sagittal mobility in the hips, & severe lack of neural coordination between my lungs & my core muscles.
For the hips, as I've stated a few sentences before, I can walk fine, but not jog nor run. It also hinders my ability to sit on any surface without holding myself to any upper surface, in fear of falling to the ground (very stiff knees). Never learned to sit naturally in my life, as in "functional movement" area; same goes for the rest of these functional movements.
As of the coordination issues between my breathing & core engagement, it's something that I've suffered since I was a baby. Long story short, I almost died during my birth via C-section delivery. Turned out that I started to inhale the amniotic fluid that was in the fetus & was so deep in my lungs that I ended up in the premature aisle of the hospital. (if it wasn't for this dire move, I wouldn't be writing these words...) As I grew, my mom's pediatrician told her that I should never sleep in prone position, otherwise my lungs would be too much compressed & never work normally again. So I must avoid any natural prone position, or if I must be, I have to take a deep inhale & do whatever I have to do in prone postion while being in apnea, even if I'm nearing my 30s.
I'm not asking to become the next Usain Bolt or John Cena; all I want is to be able the easiest of the basic exercises that any normal person should be able to do, otherwise the only future awaiting me is a fully bedridden life.
While standing my legs pain
This is yoga. I don’t why people in the west don’t want to say yoga when that is what they are actually teaching.
You have NO CLUE what it means to have painful hips. We who have painful hips can't do any of those exercises. Try again.
Hello Michelle, I was sorry to read your response to this video. These are therapeutic and functional exercises from a Pilates Rehabilitation programme I'm certiifed to teach and which was created by a Physical therapist. I have used them many times with many different patients/clients over the past 11 years suffering from hip pain due to arthritis and other conditions. As with any exercise it's important to be mindful of your movement, only do what you can and if it's too painful then it's not for you. I would suggest you see a doctor and/or physical therapist if you're suffering severe pain so you can get a diagnosis and guidance in person on how to begin moving in order to alleviate that pain. With best wishes, Rachel
Thank you Rachel. I have arthritis in my hips . I will make this part of my daily routine xx
Thank you so much for these excercises Rachel, although I have an arthritic hip I can do these and find them really beneficial.. as you said doing them slowly is the key 🙂
Hello Helen, thanks so much for your message. I’m delighted these exercises work for you and help your hips to feel better. Slow and steady and keep up the great work 😊
Thanks!
You're welcome 😊
Thanks
Thank You! 🤗