Not hyperbole: this video has changed my life. It’s been nine years of horrible leg neuropathy pain, 25+ doctors, a useless surgery, tons of pain meds, etc., and in three days of doing this video, I am already LIGHT YEARS better. I feel like an idiot, but a grateful one, because it was so simple. All I can say is thank you.
The 'clunk' my hip made when turning over to the left side woke my dog. UPDATE: I've been doing this routine for 5 weeks now. The 'clunk' is now gone, I'm feeling great and puppy dog is sleeping peacefully.
0:45 start of 90/90, warmup 1:59 90/90 lean forward, knee press and lift 3:05 90/90 sit square hold 4:02 90/90 lean forward, lift back foot hold 4:40 90/90 open back leg REPEAT OTHER SIDE 8:51 Cossack squat 10:24 deep lunge, hold, then twist and reach to the sky
I'm a runner with embarrassingly weak and stiff hips that have been causing some trouble lately. I've been doing this routine a few times a week for 3 weeks now, and OMG, the difference is insane! It gets easier every time, and my running pains are going away. This routine really hits the key spots and feels so good. Thank you!!
I’ve been a runner / soccer player and I’m incredibly stiff at the hips. This was my first time doing any kind of stretching for my hips lol. Wish me luck
I touched my toes for the first time in my life... It took your beginner flexibility routine, hamstring flexibility routine, this hip mobility routine and only three weeks of daily practice. I couldn't be more thrilled!
This follow-along hip flexibility routine has been a true lifesaver for me. My groin area was so tight that I could barely walk normally. I had to stop running and focus on these stretches, and after just a month, I’m fully recovered. I can’t thank you enough, Tom. You’ve made such a difference in my life! ❤❤❤
i almost went on disability due to the restriction and pain in my hips. i tried chiropractors and physical therapy but after doing this routine twice daily, it changed my life! i feel healthy again and im able to do the things i love the most. thank you so much Tom
Y'know I considered myself pretty flexible until I got like 4 cramps in my hips doing this. Also nothing is as humbling as hearing him go "just chill out now" while I'm fighting for my life just staying upright. But all in all this was super helpful! I've had hip pain for a few days and this really helped with it. Gonna come back to this more often. Thank you for the work! ❤
Hey Tom, I just wanted to say you've saved me. After starting weightlifting many injuries kept happening and they were all due to inflexibility. I've been doing your follow along routines 2x daily for 7 days now and I've already seen massive improvements in my pain and condition. I'm finally starting to get flexibility and it's all thanks to you. From the bottom of my heart, thank you Tom. You're seriously awesome.
@@kalebjacobs111 sorry if that last comment came across as rude mate .. didn’t mean to be so blunt . Yea I was the same especially with squats had no ankle mobility at all lol
@@fitness9861 I wasn’t even the guy you had responded to originally but thanks bro 😂👌🏽 most people do workouts or any exercise improperly which leads to injury so it’s important to keep watch of what your doing. have a good one man
Can one of you tell me if I need to go down so low as tom in the second part of this? I can't and I held onto my bench for support. I did feel a mighty stretch but I couldn't put my other leg down on the ground like tom did.
You funny, my hips just don't rotate, I turned 34 yesterday, I think I'm getting old, cause I tried to meditate indian style and couldn't do it, that brought me here.
I have sciatica and extremely restricted mobility in hips, low back and glutes. This targeted my problem areas at a high enough intensity that I activated joints I hadn't in the longest time! I think this will really help me long term, significant reduction in numbness, my hips have reawakened :)
Have just attemped this for the first time. Had a hip replacement in January this year and made a great recovery but very tight hips as you can imagine. I will carry on, the exercises are very difficult at the moment but very different to a lot of the routines i've tried. I only stretch as far as I can but I can see it will get better. Great routine. Thanks
10 years of practicing yoga on and off, and at least 4 years of attempting to reach my head to the ground in a wide legged forward fold. Just did it first time, right away, no bother. You've got yourself a new subscriber here!
After a run to the bathroom and a drink of water, this is the first thing I do every morning, followed by your shoulder mobility routine! Thank you for you work!
Exactly what I needed. Sitting at a desk all day is killing my hips and I'm only in my 30's so wanting to take care of myself now before these things get worse. Thank you for this video!
Hey..i am a student and it really hurts when I sit for long hours..has this routine helped u? Could u plz reply cause im legit crying because of the pain 😭 also for how many days did u have to do this?
@@cookiee2806 doing this helped but you know what really helped me? Walking a mile or two every day on the boardwalk. You have to move your body. Unfortunately modern society makes it so we’re all sitting. It’s not normal. So those stretches with help alleviate some pain now but if you want long term relief, you have to make it a point to walk some everyday. It’s what helped me. And I got a good seat cushion I brought to work as well. Also, I bought these slabs to put under my mattress to make sure it’s not sagging in the middle so my body is aligned when I sleep. 🙏🙏 hope that helps you.
@0:36 9090 @1:35 Pressing Knee into ground @2:16 Pressing and Lifting Knee into ground @3:00 Twist Torso @3:40 Lift Back Foot in 9090 @4:35 Twist Torso and Lift Knee @8:15 Butterfly @8:40 Deep Side Lunge @10:20 Deep Forward Lunge - hip flexor @10:55 Deep Forward Lunge - rotation @12:15 Middle Splits
Hi there, I run a yoga channel which is about the anatomy and physiology of yoga and there are classes up there as well if your interested check it out :)
here's a few suggestions for treating tight hip flexors at home Gradually start walking further daily Start an anti-inflammatory diet Think about starting yoga classes Lookup some online guides (I discovered these and why they work from Fergs pain ease site )
I wrestled all through my youth and you use your hips a lot I’m 21 now and starting to work out since graduating my hips have been so sore this has what they’ve always needed thank you
as a long distance runner who struggles with hip pain.. this was awesome. I just came back from my 18km run and my hip hurt like hell… I had difficulty walking but it was all gone after this. absolutely insane
Thank you very much. It's helping my hips a lot. It's great to listen to someone who speaks normally and not with any tone of 'look at me' or 'I know best'. Just really helpful, clear advice and instruction. Thank you.
Recently my hip pain has gotten so bad i can barely walk up steps! I sit for more than half the day at work on top of lack of exercise. Never felt this kinda pain ever until like a month ago. I did these stretches and instantly felt relief. Im going to get me one of those blocks to help me deepen my stretches too. Thank you for taking the time to make this video! ❤
First night. The existing comments are very entertaining! lol. I'm 63, and overweight, and walking/running are my exercises of choice. I've recently got back on my bike, though, because that's my husband's exercise of choice (he takes his turn walking with me :) ), but swinging my leg to get it over my seat has been a challenge. As I suspected, the inner thigh is more the problem than the hip, but these exercises deal with both. The cossack position is an absolute no go at this point, but I'm looking forward to changing that. As my hips occasionally give me trouble at night....or on walks more than 12k....I'm hoping this will help with that, as well. It's about 15 minutes post routine, and I feel good. I think this will set me up nicely for a comfortable sleep. Thank you.
@@nadimalkarake9549 I do this before every leg day. I’ve become way more flexible. no I do do not do deadlifts or had back pain, but would recommend doing back stretches and fix form
This has seriously reduced my typical lower back pain - my hip internal rotation has improved a ton in just a few days by doing this when I wake up, after I work out, and before I go to bed. Tysm!
Started using these videos after taking up yoga in Thailand and this is honestly the closest I’ve had to the deep stretch and movements they taught there very well done thank you
I’ve been doing this twice a week for a month and I notice a HUGE difference in my hips - and low back pain is disappearing! I also have been feeling stronger and more stable overall! Thank you so much for sharing this!
I just started tonight. I'm 52... I'll let you know how this goes but as for instruction and ease it's pretty good. I didn't die! It's a menopausal tightening of the tendons that's messing up my physical activity.
Hello Tom, this video is phenomenal. I did this routine yesterday and I immediately saw a remarkable difference in my hip and feet alignment. All my life I thought I had inverted feet but after the video they shifted into normal alignment and I saw the difference it made in my squats and running. Thank you for making these routines available, it has a global impact. You're a gem!
Bro that was crazy hard ! I’m stiff as a board . Never really realised how important flexibility is . Done heaps of strength training and rugby etc but this is so much more important. Good for preventing injury and longevity. Will be tryna stick to this throughout lockdown cheers bro 🤙🏻
Ive been having hip pain when standing for long periods of time but when I did this routine, no pain at all I gotta make this a daily routine. thanks alot
Hi Elijah, I run a yoga channel which is about the anatomy and physiology of yoga and there are classes up there as well if your interested check it out :)
I've come to join the discussion... Today was my first day to perform this routine. I was tight in every movement :( Here's to improving over the next while!
Thanks, Tom. Absolutely love this stretch exercise. I’ve even incorporated it to my daily routine. I had a lower back pain and very tight hips for awhile. Oftentimes, I had a hard time lowing my back. This problem had prevented me from doing lower body workout. After a week of practicing this exercise, my right lower back stiffness has started to loosen up. Now, I don’t need to hold on anything to sit down and get up. 🙏
I’ve been doing this for a month now and it’s life changing. I was having a lot of right hip pain and my leg would ache at night. I was pretty sure it was a mobility issue and it’s seems I was right. Almost no pain now!
Thank you so much for this! I've had some tight hips for a LONG while now, and just 13 minutes later they're already starting to feel looser. Can't wait to incorporate this into my daily routine. Thank you for the simple, efficient routine!
Those cossack squats damn near killed me, haha. Really liked the routine overall, the intensity felt just right for me. I hope that I can keep it up and practice it consistently.
That 90-90 routine seriously helped take the stress off my hips and adductors so I could do the pancake and actually feel something in my hamstrings! Major breakthrough for me. Thanks!
I'm honestly impressed with how I did on my first go today. I'm a big guy (a little under 400 lbs). I was able to get my legs into position fairly well and do all of the pushing twisting and lifting. I WAS NOT able to hold a cassock (sp?) squat even with an anchor... it was more of a side lunge. My hips definitely need this. I think this will help me in my other workouts as I try to lose weight.
Hi ! I have 1 month doing this routine and it took away my knee pain completely !!! I injured my knee, visited doctors, physiotherapy, and even tho I recovered to an extend, there was still pain on my knee everyday After one month doing this routine, My knee pain is gone, and I have been able to do enjoy life again ❤❤❤ thank you for the video ❤❤❤
Thank you so much for providing this amazing content! I was struggling with hip mobility for a long time and couldn't squat beyond 90 degrees, after doing this for 1 month I can squat completely ass to the grass.
This channel is crazy underrated. Keep pushing man, you are great and the quality of videos is on another level. Loving your work and everyday l stretch by follow along your videos. Thank you!
@@nikolaa434 Жао ми је што сам тек сада видео одговор на питање, немам конкретно канале које гледам, мислим да је најбитније да знаш принципе истезања и онда су ти проблеми решени (као нпр. статичко, динамичко истезање и за шта служе). Доста ствари тог типа, цео процес истезања, је објашњен на овом каналу, али сигурно има и других корисних. Свакако принципи су ту најбитнији! Поздрав 😁
I feel like I've just come back from a run after completing this routine. Very challenging for me, but I will keep it up and see how much easier it gets. I've never been able to squat with my feet flat on the ground, so that's my ultimate goal.
My favorite routine. Helped reduce my hip pain from the point where I was taking ibuprofen continuously to get through the workday to comfortably running a 5k a few weeks later. I'm so glad I found this channel and I frequently recommend it to my patients!
For the kosack squat, any tips for getting your heal down? Initially I was on my toes. The more we switched back and forth it got better, but I’m guessing it’s a lack of ankle flexibility? And then I found the ankle flexibility routine! Thanks for all the content. Making a big difference for me 100%, Appreciate cha!
I us to have the same issue, am still struggling a bit but a lot less. It can be heal flexibility but for me it actually was hip flexibility I was lacking. It seems unrelated and I still don't fully understand it, but it was my tight hips that were elevating my heals on the way down for me not to fall backwards
i just held onto something. It's likely a balance issue because with your heel up more of your weight is pushed forward. I have no idea how he can have his heel down without holding onto anything.
I started doing this video every day for about 8 or nine days more cause I have really tight hips and bad mobility. My low back and hips are always hurting and out. At first, all of these hurt and I couldn’t do that stretch squat for nothing. 😅 after several days my joints stopped screaming at me and started feeling really good, my back has almost stopped hurting, and today was the first day I could do that squat move without falling over. Feeling good and very happy to see improvements so soon!
I usually never comment on TH-cam videos but felt that this deserved an exception! Thank you!! For the short and sweet and useful video and for not using any annoying background music haha ;) I really enjoyed it. As a runner with really overused and tight hips and hamstrings, this one was perfect for me, I've saved it and will definitely come back to it. I see you also do handstand tutorials. Been working on mine for a few months now but seem to have hit a plateau. Let's see whether your approach can help me get back into it 💪🏻
I really appreciate these videos I've always been on the flexible side but lacked strength. I lost a lot of flexibility at a desk job so I'm working to rebuild it correctly this time with strength and flexibility
I was already rolling out my mat when I saw this was posted, so I jumped on it immediately! Love this one-- definitely gonna make it a regular in my routine since my hips are always so tight. Your follow alongs are the best!
This was a bit more intense than the hip mobility sets I usually do...but felt really good! My goal now is to be able to eventually get into that final resting squat!!
This routine helped resolve an ergonomic hip injury I had after a couple of sessions. Had the injury again and this resolved it the second time. It eliminated the pain and brought me back to my baseline mobility. Thank you 🙏
I knew I had bad hip mobility and that’s why my squat was not improving. I didn’t know how bad it was till I tried this. This was by far the hardest thing I have ever done. I will do this every day. I will reply to my own comment in 30 days with hopeful news of improvement.
I have extremely neglected my hips and wanted to focus on them. This was way too intense for me and I didn't feel like I could do it safely. "Hip mobility: for beginners" would be appreciated, this was too hardcore for my tight hips!
Just chill out in this position, while my muscles are literally tearing and I’m screaming in agony . But after the first workout I already feel great ! Thank you! Absolute legend
Hey, I just found your video after searching hip mobility on the bodyweight fitness subreddit. I've done strength and endurance training my whole life but have started to notice how much I've neglected flexibility. This video was great, first time doing it and my hips are on fire, I'm going to keep this one up to try and master these positions. I'm also looking for shoulder/back mobility, so I'll be looking more into your challenge. Again really quality video 👌
Your instructions were perfect! I hardly comment on TH-cam videos but had to let you know that I really appreciated this workout and the clear instructions given while performing this routine. Keep up the good work and I will definitely be back for more mobility workouts.
Not hyperbole: this video has changed my life. It’s been nine years of horrible leg neuropathy pain, 25+ doctors, a useless surgery, tons of pain meds, etc., and in three days of doing this video, I am already LIGHT YEARS better. I feel like an idiot, but a grateful one, because it was so simple. All I can say is thank you.
I experience the same as you lol, 3 years of numb foot and horrible leg feeling
The 'clunk' my hip made when turning over to the left side woke my dog.
UPDATE: I've been doing this routine for 5 weeks now. The 'clunk' is now gone, I'm feeling great and puppy dog is sleeping peacefully.
Egg B 🤣🤣
😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
Egg B so true
How many days a week?
@@lachlanpark6929 I've done this every morning for the past month. I feel great.
I knew my hip mobility was terrible but I didnt know how bad until this video. Doing this before every workout for a New Year's goal
i had the same idea!! i wish you the best haha, this hurt like a btch
@@dfhfggfsdfsdfd7398 Fr man just did it my harmstring God damn and i thought i was Stretching them right.... Lmaooo
100% this guy knows his shit. Coming from a serious martial artist and yoga guy. I was impressed
@@educatedcanadian7408 how about you shut your mouth bOy
How's progress? Just did day 1 today and wow I love this routine already!
He looks so effortless while I look like I just fell from a 9 story building
👏🏻👏🏻👏🏻
No matter how many weights you can deadlift for squat, this lets you know exactly where you are weak. 😅
🤣🤣🤣🤣🤣🤣🤣🤣🤣
@@IncognitoSprax i learned that the wrong way 😔
This made me laugh no cap
As a runner, this video was priceless. I find it hard to find videos that aren't 30 minutes+ that still get the job done. Well done my friend.
I'm a runner too 🙂
Gonna give this a try
Agreed
Sprinter here my hip abduction is awful man. My hips always pop haha
@@charmsly9506imma start this one, does it work?
I concur as a mostly trail runner. This routine really gets The Kinks out
0:45 start of 90/90, warmup
1:59 90/90 lean forward, knee press and lift
3:05 90/90 sit square hold
4:02 90/90 lean forward, lift back foot hold
4:40 90/90 open back leg
REPEAT OTHER SIDE
8:51 Cossack squat
10:24 deep lunge, hold, then twist and reach to the sky
Thank you! ❤
And sit on your head😂
I'm a runner with embarrassingly weak and stiff hips that have been causing some trouble lately. I've been doing this routine a few times a week for 3 weeks now, and OMG, the difference is insane! It gets easier every time, and my running pains are going away. This routine really hits the key spots and feels so good. Thank you!!
I’ve been a runner / soccer player and I’m incredibly stiff at the hips. This was my first time doing any kind of stretching for my hips lol. Wish me luck
@@yorkshirerose4225 hey man just wondering how did it go?
@@Jack-bh7tv I’m on day 6 and already seeing a pretty significant increase in my hip flexibility
@@yorkshirerose4225 tbf I’m here to up my game in the sack! 😂😂But how’s the progress been for you so far? And have y’all seen the WC?!!
That’s awesome I’m a runner too and have a lot of hip pain. I’ve been dealing with some reoccurring hip injuries. Just tried this routine out today!
I sit all day. I had no idea how tight my hips were. 😳 I was literally shaking from doing this. Ty!
Shaking here too!
The back pain I was having for weeks disappeared! I did not know tight hips cause that! I’ll be doing this every other day
How are you doing a year out?
Fr! I like to think of myself as flexible but I’m not! Haha
4 minute into the video and my left hip, which I’ve struggled with for monthss, has finally popped - I’m so relieved 😭😭
I touched my toes for the first time in my life... It took your beginner flexibility routine, hamstring flexibility routine, this hip mobility routine and only three weeks of daily practice. I couldn't be more thrilled!
I can’t do any of these on day I. See you in thirty. Lo l
I can only do a right angle @8:25. Idk how got so tight over the course of 1 summer. WILD I'm doing this
How did you do it? Did you do all of it everyday for 3 weeks?
Good job 👏🏾
I like how you say "We can just chill out like this" while my legs are shaking and I'm struggling just not to tear anything...
😂
😂😂
I felt that
haha same
😂😂😂
This follow-along hip flexibility routine has been a true lifesaver for me. My groin area was so tight that I could barely walk normally. I had to stop running and focus on these stretches, and after just a month, I’m fully recovered. I can’t thank you enough, Tom. You’ve made such a difference in my life! ❤❤❤
i almost went on disability due to the restriction and pain in my hips. i tried chiropractors and physical therapy but after doing this routine twice daily, it changed my life! i feel healthy again and im able to do the things i love the most. thank you so much Tom
Before or after workout?
@@giulianavargas6047before and on rest days
As a frequent runner I experienced hip pain. Tom’s hip routine fixed the issue. Saved me a trip to the doctor. Amazing. THANK YOU
same bro.
Same for me. Started running 15 mins only a day. But that made my left hip difficult to externally rotate.
Great exercise reduced my leg problems overal...
Do you do this daily?
What kind of hip pain did you have ?
Y'know I considered myself pretty flexible until I got like 4 cramps in my hips doing this. Also nothing is as humbling as hearing him go "just chill out now" while I'm fighting for my life just staying upright. But all in all this was super helpful! I've had hip pain for a few days and this really helped with it. Gonna come back to this more often. Thank you for the work! ❤
Before or after workout?
The difference from the beginning squat to the final is crazy. I immediately saw and felt the difference. Can wait to keep improving on it with these
what changes have you noticed? and how many times do you do this a day?
@@user-ke8ec4xf3ydo it once or twice a day
Hey Tom, I just wanted to say you've saved me. After starting weightlifting many injuries kept happening and they were all due to inflexibility. I've been doing your follow along routines 2x daily for 7 days now and I've already seen massive improvements in my pain and condition. I'm finally starting to get flexibility and it's all thanks to you. From the bottom of my heart, thank you Tom. You're seriously awesome.
Your form probably isn’t good either
@@fitness9861 if anything, probably from the inflexibility
@@kalebjacobs111 sorry if that last comment came across as rude mate .. didn’t mean to be so blunt . Yea I was the same especially with squats had no ankle mobility at all lol
@@fitness9861 I wasn’t even the guy you had responded to originally but thanks bro 😂👌🏽 most people do workouts or any exercise improperly which leads to injury so it’s important to keep watch of what your doing. have a good one man
Can one of you tell me if I need to go down so low as tom in the second part of this? I can't and I held onto my bench for support. I did feel a mighty stretch but I couldn't put my other leg down on the ground like tom did.
I've been teaching an hour stretching class for seven years. Most of my students are over 65 years old. They are loving these mobility exercises!
Tom: Lower onto your elbows
My body: No, sir.
😅
aint that the truth hahaha
I can do this when my right knee is bent. On the left? Ouch. No way
You funny, my hips just don't rotate, I turned 34 yesterday, I think I'm getting old, cause I tried to meditate indian style and couldn't do it, that brought me here.
.... "and then twist reach up with one arm"
This has released a hip pain I've had for 1.5 years. I will continue to do this as a long term mobility exercise - thank you, you're a saint
How is exercise going?
Yes please update
Update?
No, not a saint, a god
Update
As a 13-year-old myself, I needed a short, daily, hip mobility routine for my upcoming climbing competition, thanks- this works perfectly!
Sick
How’d you do
I have sciatica and extremely restricted mobility in hips, low back and glutes. This targeted my problem areas at a high enough intensity that I activated joints I hadn't in the longest time! I think this will really help me long term, significant reduction in numbness, my hips have reawakened :)
was going to come here to say the same thing. Great mobility workout, I also like to pair it with the 17 min video he does as well.
@@davidaguila1861 hi. I’ve had sciatica for what feels like forever! Which video do you do in addition to this one? Thank you!
Same problem after many years with throwing of sparring-partners in judo and jiu jitsu. This video is helping ALOT though 🤗
Hope you're well and kept at it!
Its been a month olivia, any improvements?
Have just attemped this for the first time. Had a hip replacement in January this year and made a great recovery but very tight hips as you can imagine. I will carry on, the exercises are very difficult at the moment but very different to a lot of the routines i've tried. I only stretch as far as I can but I can see it will get better. Great routine. Thanks
I didnt know it was possible to move your hips like that after hip replacement. I wish you a speedy recovery and mobility!
10 years of practicing yoga on and off, and at least 4 years of attempting to reach my head to the ground in a wide legged forward fold. Just did it first time, right away, no bother. You've got yourself a new subscriber here!
hey this was honestly so useful. this 13mins follow-along is better than all the 50 different kinds of mainstream yoga tutorials
After a run to the bathroom and a drink of water, this is the first thing I do every morning, followed by your shoulder mobility routine! Thank you for you work!
Pray first
I’ve done this three days in a row now and while it’s still a bit tight on one side, I can feel myself improving daily. Thank you so much
Exactly what I needed. Sitting at a desk all day is killing my hips and I'm only in my 30's so wanting to take care of myself now before these things get worse. Thank you for this video!
Hey..i am a student and it really hurts when I sit for long hours..has this routine helped u? Could u plz reply cause im legit crying because of the pain 😭 also for how many days did u have to do this?
@@cookiee2806 doing this helped but you know what really helped me? Walking a mile or two every day on the boardwalk. You have to move your body. Unfortunately modern society makes it so we’re all sitting. It’s not normal. So those stretches with help alleviate some pain now but if you want long term relief, you have to make it a point to walk some everyday. It’s what helped me. And I got a good seat cushion I brought to work as well.
Also, I bought these slabs to put under my mattress to make sure it’s not sagging in the middle so my body is aligned when I sleep. 🙏🙏 hope that helps you.
We're in the same boat. If you're still checking comments could you share any others you do?
This video is pure gold. My hips have been horribly tight and after doing this routine twice I have full mobility again. Amazing.
@0:36 9090
@1:35 Pressing Knee into ground
@2:16 Pressing and Lifting Knee into ground
@3:00 Twist Torso
@3:40 Lift Back Foot in 9090
@4:35 Twist Torso and Lift Knee
@8:15 Butterfly
@8:40 Deep Side Lunge
@10:20 Deep Forward Lunge - hip flexor
@10:55 Deep Forward Lunge - rotation
@12:15 Middle Splits
This is absolutely brilliant. Keep returning to this as it is a perfect length and gets the job done!
That was amazing.
Hi there, I run a yoga channel which is about the anatomy and physiology of yoga and there are classes up there as well if your interested check it out :)
here's a few suggestions for treating tight hip flexors at home
Gradually start walking further daily
Start an anti-inflammatory diet
Think about starting yoga classes
Lookup some online guides
(I discovered these and why they work from Fergs pain ease site )
I've been studying treating tight hip flexors at home and found a fantastic resource at Fergs Pain Ease (check it out on google)
Yeah that was wild
I wrestled all through my youth and you use your hips a lot I’m 21 now and starting to work out since graduating my hips have been so sore this has what they’ve always needed thank you
as a long distance runner who struggles with hip pain.. this was awesome. I just came back from my 18km run and my hip hurt like hell… I had difficulty walking but it was all gone after this. absolutely insane
Thank you very much. It's helping my hips a lot. It's great to listen to someone who speaks normally and not with any tone of 'look at me' or 'I know best'. Just really helpful, clear advice and instruction. Thank you.
Recently my hip pain has gotten so bad i can barely walk up steps! I sit for more than half the day at work on top of lack of exercise. Never felt this kinda pain ever until like a month ago. I did these stretches and instantly felt relief. Im going to get me one of those blocks to help me deepen my stretches too. Thank you for taking the time to make this video! ❤
First night. The existing comments are very entertaining! lol. I'm 63, and overweight, and walking/running are my exercises of choice. I've recently got back on my bike, though, because that's my husband's exercise of choice (he takes his turn walking with me :) ), but swinging my leg to get it over my seat has been a challenge. As I suspected, the inner thigh is more the problem than the hip, but these exercises deal with both. The cossack position is an absolute no go at this point, but I'm looking forward to changing that. As my hips occasionally give me trouble at night....or on walks more than 12k....I'm hoping this will help with that, as well. It's about 15 minutes post routine, and I feel good. I think this will set me up nicely for a comfortable sleep. Thank you.
Been doing this for over a month and I can finally do all this perfectly no straining or pain. THANK YOU.
Did you do this daily?
@@BrainDead231 yup
By any chance u do deadlifts and had lower back pain?? If yes did it help u? And u do this before or after workout?
@@nadimalkarake9549 I do this before every leg day. I’ve become way more flexible. no I do do not do deadlifts or had back pain, but would recommend doing back stretches and fix form
This has seriously reduced my typical lower back pain - my hip internal rotation has improved a ton in just a few days by doing this when I wake up, after I work out, and before I go to bed. Tysm!
Exactly what I needed to start 2024! Loved the calmness of the voice and definitely a routine I can fit into my morning rhythm! Thanks!
Started using these videos after taking up yoga in Thailand and this is honestly the closest I’ve had to the deep stretch and movements they taught there very well done thank you
I’ve been doing this twice a week for a month and I notice a HUGE difference in my hips - and low back pain is disappearing! I also have been feeling stronger and more stable overall! Thank you so much for sharing this!
I just started tonight. I'm 52... I'll let you know how this goes but as for instruction and ease it's pretty good. I didn't die! It's a menopausal tightening of the tendons that's messing up my physical activity.
I love how he says, “yeah we’ll just chill out here” as I’m in an extreme torture stress position.
Hello Tom, this video is phenomenal. I did this routine yesterday and I immediately saw a remarkable difference in my hip and feet alignment. All my life I thought I had inverted feet but after the video they shifted into normal alignment and I saw the difference it made in my squats and running. Thank you for making these routines available, it has a global impact. You're a gem!
Bro that was crazy hard ! I’m stiff as a board . Never really realised how important flexibility is . Done heaps of strength training and rugby etc but this is so much more important. Good for preventing injury and longevity. Will be tryna stick to this throughout lockdown cheers bro 🤙🏻
Ive been having hip pain when standing for long periods of time but when I did this routine, no pain at all I gotta make this a daily routine. thanks alot
Hi Elijah, I run a yoga channel which is about the anatomy and physiology of yoga and there are classes up there as well if your interested check it out :)
I’ve been doing this for just 3 days and the pain in my right hip is 50% improved. Also my cosack squats are getting better each day. THANK YOU!!
I’ve also had a huge improvement in my right hip pain. This really works!
I've come to join the discussion... Today was my first day to perform this routine. I was tight in every movement :( Here's to improving over the next while!
I've had this in a stretches playlist for 8 months. Finally did it. Amazing.
Thanks, Tom. Absolutely love this stretch exercise. I’ve even incorporated it to my daily routine.
I had a lower back pain and very tight hips for awhile. Oftentimes, I had a hard time lowing my back. This problem had prevented me from doing lower body workout. After a week of practicing this exercise, my right lower back stiffness has started to loosen up. Now, I don’t need to hold on anything to sit down and get up. 🙏
I’ve been doing this for a month now and it’s life changing. I was having a lot of right hip pain and my leg would ache at night. I was pretty sure it was a mobility issue and it’s seems I was right. Almost no pain now!
I have been using this video for about 2 years now, and it never fails to help me strengthen my hips. Thanks so much!
It was uploaded a year ago
@@practicalrich356 😂
Thank you so much for this! I've had some tight hips for a LONG while now, and just 13 minutes later they're already starting to feel looser. Can't wait to incorporate this into my daily routine. Thank you for the simple, efficient routine!
Oh my goodness, thank you! My left inner thigh/hip area has been so tight and hurting ALL DAY and after this video I feel a SO MUCH better!!
Those cossack squats damn near killed me, haha. Really liked the routine overall, the intensity felt just right for me. I hope that I can keep it up and practice it consistently.
That 90-90 routine seriously helped take the stress off my hips and adductors so I could do the pancake and actually feel something in my hamstrings! Major breakthrough for me. Thanks!
I'm honestly impressed with how I did on my first go today.
I'm a big guy (a little under 400 lbs).
I was able to get my legs into position fairly well and do all of the pushing twisting and lifting.
I WAS NOT able to hold a cassock (sp?) squat even with an anchor... it was more of a side lunge.
My hips definitely need this. I think this will help me in my other workouts as I try to lose weight.
Can we learn more about how to open the shoulders?
staffdevelopmentday yeah especially handstand specific!
Or for the bridge
He has already done a shoulder mobility routine if you haven't seen it :)
Yes pls!
@@TheSharvan1
Tom has at least 2 handstand videos, focusing on shoulders.
I didn’t know I lack hip mobility until now. At least not that much. I always thought I was pretty flexible! 😂 Adding this to my routine now.
Hi ! I have 1 month doing this routine and it took away my knee pain completely !!!
I injured my knee, visited doctors, physiotherapy, and even tho I recovered to an extend, there was still pain on my knee everyday
After one month doing this routine, My knee pain is gone, and I have been able to do enjoy life again ❤❤❤ thank you for the video ❤❤❤
Thank you, I love how you explain how it feels so I know that I am doing it right.
Cracking! I’m a cyclist and I can already tell this is going to do wonders. Thanks mate!
Thanks for the video. I injured my shoulder so I can't go to the gym but mobility and calisthenics is my fall back. Awesome walk through!
Thank you so much for providing this amazing content! I was struggling with hip mobility for a long time and couldn't squat beyond 90 degrees, after doing this for 1 month I can squat completely ass to the grass.
This channel is crazy underrated. Keep pushing man, you are great and the quality of videos is on another level. Loving your work and everyday l stretch by follow along your videos. Thank you!
Vukašin Krsmanović exactly this. Tom will be a fitness superstar soon. Love his channel!!!
Agreed!#GREATNESS
324K subs is not crazy underrated in the context of a fitness channel IMHO.
Брате јел имаш још неки предлог квалитетних канала овог типа?
@@nikolaa434 Жао ми је што сам тек сада видео одговор на питање, немам конкретно канале које гледам, мислим да је најбитније да знаш принципе истезања и онда су ти проблеми решени (као нпр. статичко, динамичко истезање и за шта служе). Доста ствари тог типа, цео процес истезања, је објашњен на овом каналу, али сигурно има и других корисних. Свакако принципи су ту најбитнији! Поздрав 😁
I love how dynamic this is! So much better than a ton of static stretches.
I wasn't really sure it would help but now I'm done and my hips feel they best they ever did in 6 years of period pain, thanks dude
I feel like I've just come back from a run after completing this routine. Very challenging for me, but I will keep it up and see how much easier it gets. I've never been able to squat with my feet flat on the ground, so that's my ultimate goal.
Thank you SO much! I’m 56, led a fairly sedentary life and you’re helping me improve the quality of life! So grateful.
I have the worst hips but this felt doable and made me feel like I was accomplishing something. Thank you
This you can also watch for better mobility +flexibility of lower back and hip
th-cam.com/video/mIsegQcUnD4/w-d-xo.html
Summary:
Warm up: 0:38
90/90 positions: 1:38
Butterfly pose: 8:22
cossack squat: 8:46
Lunge: 10:22
Pancake position: 12:13
Ur welcome👍🏾
My favorite routine. Helped reduce my hip pain from the point where I was taking ibuprofen continuously to get through the workday to comfortably running a 5k a few weeks later. I'm so glad I found this channel and I frequently recommend it to my patients!
Wow. So incredibly tight on my right side. The cramping was intense. Can't wait see how I'm improving in the next few weeks!
This was exactly what I needed after a run! I’ll be doing this way more often. Thank you
Thank you so much. Crazy how stiff your body can get because your hips are stiff. This is my second time showing up to this video and it’s helping.
For the kosack squat, any tips for getting your heal down? Initially I was on my toes. The more we switched back and forth it got better, but I’m guessing it’s a lack of ankle flexibility? And then I found the ankle flexibility routine! Thanks for all the content. Making a big difference for me 100%, Appreciate cha!
Same here i wasnt able to go as low as him not even close with my ankle flat
I us to have the same issue, am still struggling a bit but a lot less. It can be heal flexibility but for me it actually was hip flexibility I was lacking. It seems unrelated and I still don't fully understand it, but it was my tight hips that were elevating my heals on the way down for me not to fall backwards
i just held onto something. It's likely a balance issue because with your heel up more of your weight is pushed forward. I have no idea how he can have his heel down without holding onto anything.
I can't believe you're producing this level of quality content for free, thank you so much!
I started doing this video every day for about 8 or nine days more cause I have really tight hips and bad mobility. My low back and hips are always hurting and out. At first, all of these hurt and I couldn’t do that stretch squat for nothing. 😅 after several days my joints stopped screaming at me and started feeling really good, my back has almost stopped hurting, and today was the first day I could do that squat move without falling over. Feeling good and very happy to see improvements so soon!
I usually never comment on TH-cam videos but felt that this deserved an exception! Thank you!! For the short and sweet and useful video and for not using any annoying background music haha ;) I really enjoyed it. As a runner with really overused and tight hips and hamstrings, this one was perfect for me, I've saved it and will definitely come back to it. I see you also do handstand tutorials. Been working on mine for a few months now but seem to have hit a plateau. Let's see whether your approach can help me get back into it 💪🏻
I really appreciate these videos I've always been on the flexible side but lacked strength. I lost a lot of flexibility at a desk job so I'm working to rebuild it correctly this time with strength and flexibility
I was already rolling out my mat when I saw this was posted, so I jumped on it immediately! Love this one-- definitely gonna make it a regular in my routine since my hips are always so tight. Your follow alongs are the best!
This was so hard just to hold the positions, but the feeling after is great. its so good to stretch with your guidance! Thanks for everything! 💪🏼💙
I have arthritis in my hips and doing this exercise every week has significantly improved my mobility and lessened my pain. Thank you 🙏🏼
"before we get into the crampy one"
*Is already cramping like crazy* 😅
This was a bit more intense than the hip mobility sets I usually do...but felt really good! My goal now is to be able to eventually get into that final resting squat!!
This routine helped resolve an ergonomic hip injury I had after a couple of sessions. Had the injury again and this resolved it the second time. It eliminated the pain and brought me back to my baseline mobility. Thank you 🙏
Love your routines. Just long enough to get a workout without getting worn out. Thank you.
I knew I had bad hip mobility and that’s why my squat was not improving. I didn’t know how bad it was till I tried this. This was by far the hardest thing I have ever done. I will do this every day. I will reply to my own comment in 30 days with hopeful news of improvement.
U didnt reply😂
@@talhabilican4214 yeah I tore my acl so I kinda stopped most physical activity for quite a bit
These comments are so encouraging. Not a single negative one! I was watching this from bed but am now motivated to get up and get to work.
This was amazing. Suffered with knee and back pain after years of sport. Almost instant pain relief!
Can you do this routine everyday?
I think you should 😂
Because mobility takes a while
At least 3x a week.
I have extremely neglected my hips and wanted to focus on them. This was way too intense for me and I didn't feel like I could do it safely. "Hip mobility: for beginners" would be appreciated, this was too hardcore for my tight hips!
Agreed my back/hips and hamstrings are stuffed so any stretching is almost impossible and need basics
Have u tried skipping a couple of the exercises?
Yes me too! The video is great but in some positions it can be too much pressure
Yes,I agree. My hips are too tight!
I'd say go back to the beginner flexibility routine do it enough times that you feel easy then try this again
Just chill out in this position, while my muscles are literally tearing and I’m screaming in agony . But after the first workout I already feel great ! Thank you! Absolute legend
Hey, I just found your video after searching hip mobility on the bodyweight fitness subreddit. I've done strength and endurance training my whole life but have started to notice how much I've neglected flexibility. This video was great, first time doing it and my hips are on fire, I'm going to keep this one up to try and master these positions. I'm also looking for shoulder/back mobility, so I'll be looking more into your challenge. Again really quality video 👌
Great content. Really enjoying the follow-alongs. I would love to see more of the ‘before bed’ streches!
Thank you! I look forward to using this practice 3 or 4 times a week.
For once in my life, I have finally been able to feel my hips stretch. Thanks man!
Your instructions were perfect! I hardly comment on TH-cam videos but had to let you know that I really appreciated this workout and the clear instructions given while performing this routine. Keep up the good work and I will definitely be back for more mobility workouts.
You have the best content bro . This channel is criminally underrated . I have very tight hips so this is a godsend
18photonerd same couldn’t even touch my toes now can get palms to ground
So true, Tom you're awesome and thank you for this
@John wayne exactly what I was thinking. Half a million people subscribed equals underrated.. This guy..
@@millr8222 he should get more views than this joe pe don, he should get a million a day blad
Wow, this was exactly what I didn't know I needed. I can't wait to explore more mobility videos!
My back felt sore throughout a lot of these movements at the start but now it feels much better! Amen