4 Exercises to Heal Nagging Groin Pain & Strains for GOOD
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Learn how to heal stubborn groin pain and strains for good. HINT: stretching won’t work.
Coach E demonstrates how to strengthen the muscles that aren’t firing correctly in your hips that cause the pain in the first place. These sleepy muscles cause others to get overloaded, eventually becoming responsible for the type of groin pull that happens several times a year.
This repeated pain could be any one (or a combination) of several muscles in your hips, including the pectineus, psoas, or adductors.
Go slow. The key is to avoid pain during the exercises. As you slowly ramp up activation, if it hurts, pull back and start over. When you can do the activation without any pain, that’s the sweet spot.
Most people find that the pain goes away after resting for 2 - 6 weeks. But that doesn’t address the root cause. The pain will keep returning without active intervention on your part.
Performing these exercises 3 times a week for two weeks will start the healing process. Continue for 6-8 weeks, and you’ll have retaught your brain which muscles to use - avoiding a pulled groin in the future.
You might also like the Hip Rotation I and Hip Flexion/Extension RSR routines in our free ROM Coach app.
IN THIS VIDEO
00:00 - Intro
00:34 - Groin pain diagnosis
01:24 - What to do for groin pain?
01:52 - Isometric contractions for acute pain
03:44 - The root causes
04:37 - SI Joint (Psoas)
06:39 - Deep Hip Stabilizers
07:26 - Total Hip Rotation
09:11 - Hip Pocket
THE EXERCISES
11:50 - Posterior Hip Mobilization
16:08 - Slumpy Psoas Activator
17:38 - Hinged Knee Flexion-Extension
19:05 - Sign Post (formerly Hip Horizontal Extension Dissociation)
RESOURCES AND LINKS MENTIONED
Study 1: Groin pain associated with sacroiliac joint dysfunction and lumbar disorders
pubmed.ncbi.nlm.nih.gov/28866...
Study 2: Is lower hip range of motion a risk factor for groin pain in athletes? A systematic review with clinical applications pubmed.ncbi.nlm.nih.gov/28432...
4 Psoas Exercises for Activation, Mobility & Function (STOP STRETCHING): • 4 Psoas Exercises for ...
Adductor Mobility & Strength Drill (Inspired by MORTAL KOMBAT): • Adductor Mobility & St...
Hip Control: www.precisionmovement.coach/h... - mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
IMPORTANT FROM COACH E: the first exercise shown in this video is incorrect - [11:50] - it was inserted incorrectly during editing. The correct exercise is the one here: th-cam.com/video/5QToOnkiRAs/w-d-xo.html
When you're ready to do the exercises, click the link to do the correct exercise, then come back here and resume with the second exercise in this video linked here: th-cam.com/video/os9-sapsszI/w-d-xo.html.
So i only do circles and not doing scours?
So the entire session with the band is incorrect and we should only use the linked video? It looked nice.. so is it bad to do all those
It is TOO HARD to find videos like this, that provide scientific studies as the basis for why I should believe what I believe and should do what I do. Thank you!
You are welcome and thanks for following along :)
I’ve hi I’ve had lower back and groin pain for 3 years, I did your exercises and feel amazing for the first time in years. Great video thanks
Awesome!
does u had testicular pain as well I am having testicular pain
Thanks,would one with post total hip replacement be helped with these ecxcerses?
@@Medthesia by testicular pain do you mean when you stretch your groin you have pain in that area too?
Wowowwowww the first set of exercises and explanation that have really made a big difference!!!! Just started today but man I feel sooooo much better, will continue doing and will update on progress, thanks!!!
Great to hear!
Thanks for trying it out! :)
These excercises have ninimised my groin pain I had pushed very heavily forcing through a load in the back of a truck 🚛 the not long this groin pain kicked .mate I'm telling ya all the prayers you could think of came to my mind. human body and soul need to be looked after.
You guys have really eased my pain I can't thank you guys enough I will be continuing with these excercises regularly I'm 53 and still believe I'm strong
Thank you so much for sharing this.
We are here if you ever need more advice or assistance.
Thanks for following along :)
- Coach Joshua, Team PM
excellent - I have a history of this problem and no doc or therapist ever touched on this complex topic - now I feel ethat I can help myself after years of professional errors. thank you
Happy to help!
Thank you SO MUCH! I've been feeling that pain for a while now while trying to do the splits, and now I know which muscle it is and how to reduce the pain. I just discovered this beautiful channel & I LOVE all the videos I've watched.
I also downloaded the app I can't wait to try it out! 🙏💖
Glad it helped!
Thanks for following along :)
- Coach Joshua, Team PM
Do you still feel the pain?
What’s the name of the app you downloaded can you please answer ASAP I’m in pain 🤦🏽♀️🤦🏽♀️
@@spicysizzling1600 app's name is ROM Coach
Finding your channel has been life changing for me. Thank you!
Happy to help :)
Watched with great interest. Thank you Dr. Boynton. Thank you Eric.
Glad you enjoyed it!
Working through the exercises in the video helped me immediately.
Awesome!
This information is gold. Thank you!!
You are welcome and thanks for letting us know :)
- Coach Joshua, Team PM
Thank you so much guys, your work is amazing. Third time you help me cure nagging and very long time stuck muscles. Help so much to go back to sport and a life without daily pain. Thanks a lot really.
Happy to help!
This stuff is pure gold. Thank you!
You're very welcome!
Great video containing causes and exercises.
Glad you think so!
Thank you I wanted this for years.
You are welcome :) So happy that you found us after all of this time!
I suffer from stenosis lower spin, and over last 6 to 12 months have suffered from groin pain this is the first advice I have found that may help. Thank-you
You are welcome!
So glad I found you guys. Thank you.
Our pleasure!
I tried these and felt instant relief! Thank you so much!
Awesome! Thanks for trying it out :)
It does seemed like the solutions i am seeking for! Thanks! I will try and update again. Many Many Thanks again!
You are welcome and thanks for following along!
Thank you so much for this so helpful video of exercises and causes of groin pain. 😇
You are welcome and thanks for watching!
thanks for your exercises
Glad you like them!
Thank you for this video. 💗
You are so welcome!
Great video, amazing information and outstanding demonstrations;thank you very much, hope to be healed in the coming weeks🤞🏻
So happy that you think that :)
Keep us posted on your progress!
- Coach Joshua, Team PM
@@PrecisionMovementCoach will do, thanks!
This was super helpful, thank you very much.
You're very welcome!
Great job! thank you!
You are welcome!
Very nice set of exercises. Helps with my SI, Hip, and Groin stiffness/pains. Works best for me using slow movements/contractions. Thanks.
Thanks for sharing!
Happy to help :)
Thanks, Eric!
Anytime!
Thank you I will use this exercise
Let us know how it goes :)
I’ve been looking for something just like this. I’ve had nagging groin pain for 8 months. I’m going to give it a shot. Merry Christmas!
Thanks for trying it out :)
@@PrecisionMovementCoach It's helping a lot. I'm taking it easy on some of the movements that are calling more upon the psoas. I'm still a little tender there. I downloaded the app and am using it. Thanks for all you are doing.
This is gold. emedietley felt relif after Dr pain fix and could then star the exercises.
Nice!
Fantastic video 🙏
Thank you! Cheers!
Great video, i enjoyed doing the exercises along with you in my lounge room.
Glad you enjoyed it!
Excellent content!!
Thanks!
Great video thank you so much 🙏
Anytime!
This site is so excellent! I'm going to do exercises from several videos in preparation for a trip to Portugal, where I will be walking a lot in hilly terrain. I have a number of issues accumulated over the years that pop up every so often even though I am fit and exercise a lot. After Portugal, I'm going to do your hip pain course.
Thanks for watching and have fun!
Wow. Thank you.
No worries!
Thank you ! 🙏
You are so welcome
excellent...thank you..
You are so welcome!
Thanks for taking the time to watch and comment.
We are here if you need more support with any pain/movement issues :)
- Coach Joshua, Team PM
It’s definitely explained very simply and effectively that makes it understandable and doable the exercices for anyone who suffers such problems not only for the professionals🙏 thanks so much for sharing😇
Thanks for those comments :)
@@PrecisionMovementCoach you’re most welcome😇🙏🏻
Thank you for this vid. It works like magic. The groin tightness and the pain has gone after doing the suggested 4 exercises.
Glad it helped!
So happy to read that :)
- Coach Joshua, Team PM
Thank you .
Welcome 😊
I came across this video yesterday after two days when walking was difficult and uncomfortable with my right groin and I was sometimes walking with a limp due to the discomfort and stiffness in my right groin and alrady there has been a very significant improvement so thanks for video
Nice work!
Thanks coach thanks Doc this helped a lot.
:)
Excellent video after looking for stretching and chronic pain relief after proximal hamstring tendon tear and 6 months of this!😅
Glad it helped!
Ok. Gonna try this. The tightness from my back to the groin extends like a tight rubber band down my inner thigh. So painful to walk when it's irritated..
Just wanted to thank you guys for making this great video. I noticed quick improvements to a point where I feel comfortable returning to play tennis. However I have nasty pain where my rec abdominis inserts in the groin area. I did not find a video that covers this type of injury well on TH-cam. Any recommendations?
You are welcome and thanks for following along.
I'll do my best to find some content for that specific issue.
- Coach Joshua, Team PM
Thank you!
You're welcome!
Thanks!
You bet!
Thanks for the support and let us know if you ever need more support :)
- Coach Joshua, Team PM
your are amazing, thank you so much!
Much appreciated :)
Thank you so much fr this very helpful video please God will help with Si joint much gratitude fr great explanation 🙏👍
Happy to help :)
Yes thank you
:)
Thank you👍🏽
You are welcome!
Great great exercises. Just a tip that the beginning of the first leg of the hip mobilization exercise is cut off. Starts with extended leg to side. I had to wait for the second leg to get the whole series.
Glad that you like it and thanks for letting us know about the video editing :)
- Coach Joshua, Team PM
I have bilateral sacroiliac arthritis. Lately started getting groin pain. Thankyou for this.
You are welcome and keep us posted on your progress :)
- Coach Joshua, Team PM
Bro, you are really Helping me out with hips and lowerback problems
Is that a good thing?
@@PrecisionMovementCoach t9, messed up! Yes, really good bro.. thank you!
@@miroiboii8936 good stuff...I thought that was a Breaking Bad reference and will now say that to thank anyone who is being helpful in the future..."Straight Heisenberg bro...thanks!".
:)
These folks are wizards, thanks.
Thank you!
Great video !! Thk U
You're welcome!
Thank you
You're welcome :)
you guys just saved me lol..awesome awesome channel and video!!
Happy to help!
Just had a hip rotation injury so thank so much
You are welcome :)
Awesome content
Glad that you think so :)
Greta video and exercises! Some of these are really innovative. Do you think all 4 exercises can also help with SI Joint pain?
Glad that you think so.
These exercises are more appropriate for SI Joint pain:
th-cam.com/video/LDL7Xui_-0M/w-d-xo.html
- Coach Joshua, Team PM
I’d love to have a real time training session with these exercises to move along with! ❤
We can set that up!
Email us at vip@pmcoach.pro for more information :)
- Coach Joshua, Team PM
Hey Coach! Thanks for a great channel! From climbing, with heel hooking and toe drags, I’ve strained the groin in a gradual non-traumatic way. Now it’s a stabbing pain in the inner groin e.g. when doing 90-90 horizontal hip rotations (either direction in or out, same pain) or externally rotating the foot opening up the hip. But I have no issues loading the adductors in the normal test exercises found on YT, which confuses me abit on what’s actually going on and how to treat it.
Apologies for asking you to diagnose me in a YT comment 😅 As climbers we’re often pulling and pressing hard in very extended positions, increasing the risk of overloading in weird places. But still it’s hard to find climbing specific information about lower body injuries. Any pointers on where to focus? I will try these four out for sure!
Thanks in advance! 🙏🏼
Definitely try this out and consider starting this program:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
The whole explanation of how everything works and the effects them not working properly causes is amazing. I would love to do the exercises but sadly cannot get my hips and legs into many of these positions as it's either too painful or not enough mobility. Thanks for the video though.
You are welcome and let us know what makes the exercises difficult so that we can make specific recommendations for how to modify each :)
- Coach Joshua, Team PM
@PrecisionMovementCoach ...These exercises are also difficult for me, as well.... although the Explaination was so precise, and very easy to understand, I found a few of these too difficult, as mentioned by the other commmenter....and, If one does not have the exercise bands, etc, then these will not help . I'm struggling with groin pain that I've NEVER had prior to 5 months ago ,and there are days that it's difficult to go about my " normal Life ".
Cảm ơn bạn!
Không có gì. Cảm ơn về sự hỗ trợ!
Hãy cho chúng tôi biết nếu bạn cần lời khuyên hoặc trợ giúp :)
- Coach Joshua, Team PM (và Google dịch)
Very interesting. I have not seen many of these techniques as an active DPT.
Thanks for following along :)
Thank you very much for your effort in this video. I have a stiff and painful right side, along the psoas. One question: for the hip mobilization you showed 2 for the right hip but some more for the left hip. Is that intentional or should I do all for both hips (I guess I should but just double checking)
You're welcome!
You should do all for both hips :)
- Coach Joshua, Team PM
Thank You , I have pain in my groin , that i got believe doing kua exercises for better tai chi movements!!!! Great video , I will do your exercises , so thanks again.
You are welcome and keep us posted on your progress :)
- Coach Joshua, Team PM
FYI, pain during internal rotation/general hip can be caused by this. I was misdiagnosed as glute/TFL weakness by multiple physios... turns out the adductors were the cause. Your exercises and some others resolved it.
Nice!
@@PrecisionMovementCoach psoas activation irritates it and causes more pain. Any advice?
@@vanillaglue try to modify that exercise so that it is pain-free. Skip it if you cannot and reassess every couple of weeks.
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks coach!
The best in the business! How often do you suggest doing this routine?
Thanks!
2 - 3 times per week is sufficient :)
- Coach Joshua, Team PM
Thanks
Anytime and thanks for the support!
Thanks. I injured one of these adductor muscles while pushing it with lots of weight (and perhaps not 100% correct form) on the leg press machine (of all places). Excruciating and immediate pain felt, still did 2 more reps like a fool. Couldn't even walk/sit in the following weeks. Now, it's been almost a year later!!!, and while I'm much better and gaining back strength, I can still feel LOTS of pain under certain movements (when sitting crossed legged for example). I will try these exercises (and also stop stretching) and see if the pain finally goes away. I will comment again after some time if it does.
Yikes!
Thanks for trying it out and make sure to let us know how it goes :)
- Coach Joshua, Team PM
The best and hardest exercises I have ever done..
Nice!
I have Osteoarthritis in my hips and if I try to do the first exercise (pigeon pose ) it results in some serious pain and a hospital visit. The Slumpy Psoas I can do and the Hinge Knee flex, Hip horizontal extension (Sign Post). I will try them today and let you know the results.
Stop doing any exercise that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I am 86 and have lumbar stenosis. Just watching these exercises gives me cringe moments because I know the pain that follows. I do the isometric exercise that the woman suggested in the early part of the film. They have helped get the pain level below the groaning level. Thanks.
Thanks for trying it out :)
Love your channel! Yeah....i get pain when i lift the leg. I can roll it out but that relief only lasts for an hour or so.
Question...the last exercise is very difficult for me with balance. Is there a regression that you recommend? Holding on to something? Not sure how i would do that but it feel like the most useful exercise. Thanks!
Thanks for following along!
You can do the last exercise quite well by standing next to a wall and reaching out to it with one arm for support.
Try that out and let us know how it goes :)
- Coach Joshua, Team PM
Great exercises, thanks so much. How often one is supposed to do these exercises? My pain is in groin area, with Anterior hip impigment. I don't seem to have any problem, when squatting all the way down. We appreciate your help. Thanks again for keeping us on our feet.
Hi and thanks for asking.
Try them out 2 - 3 times weekly for at least 4 weeks.
We appreciate your trust. Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Love u guys❤ thk u
:)
I'm trying so hard to go through these videos and figure everything out. I'm currently on my 3rd round of PT, seeing a massage therapist currently, and was seeing a sort of holistic chiro, kinesiologist.
7 years ago I heard a pop bench pressing, above my left elbow on the medial side. Ligament, tendon, muscle, i'm not sure. Their was pain for awhile, I never went to the doctor and by the time I did everything had healed. Slowly my body started to compensate, precautionarily at my 1st round of PT I was stretching before everything started. I was mainly there for the clicking where the injury occured. Now 7 years later the compensation and tightness has spread to my shoulder, left trap, left lat, my whole left back along the erector spinae is a tight rubberband, down into my glute, hamstring, quad and hip flexors and now my knee is not aligned right and twisting. I wish I had someone like you in my area to work with, trying to figure out what to do and follow is just so extremely difficult.
Thanks for writing to us!
This program can help you to address multiple areas of concern:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
- Coach Joshua, Team PM
Awesome,thank you so much. A question…is it possible to do the Sign Post laying down?
You are welcome and thanks for trying it out.
You can certainly do the Sign Post lying down :)
- Coach Joshua, Team PM
Phew I’m glad that first exercise is a no go. I’d be in traction in the hospital trying to do it. The other exercises are good but you better have good balance to do them. Especially the last exercise.
It's okay to make modifications to suit your capabilities. Reaching out for nearby objects to help is a good idea.
Let us know if there are any other modifications you need and we'll be happy to help.
We don't expect everyone to be able to copy Eric exactly :)
- Coach Joshua, Team PM
Love your videos. I have pain when lifting my leg had TLHR in January things went well till about 2 weeks ago now have pain so the sign post is impossible for me. Any advice for exercising and getting it better???
Thanks for the kind words.
Based on what you said the Hip Pain Solution program is appropriate for you. It contains basic progressions that you will be able to master before moving on to exercises like the Sign Post.
You can read more about it in the video description.
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
So I love you videos! I have been suffering for 2 years from si joint disfunction. My chiropractor says this is because the left side of my pelvis is in anterior rotation and the right side of my pelvis is in posterior rotation, and this causing my sacrum to be tilted. Can you post a video of some excercises I can do or leave some in the comments so that I can work on this issue proactively. I know this video wasn't centered around this, I just wanted to comment on the newest video in hopes to get a quicker response. Thank you so so much! I have been suffering so long! My chiropractor has helped somewhat but I'm still in daily pain!
Hi again!
These exercises will definitely be safe for you to do :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach would it be okay to do both the anterior pelvic tilt correction excercises as well the the posterior tilt correction exercises since I have the left side anterior tilt in conjunction with the right side posterior tilt? Thank you so so much!
@@davidtoepfer1621 Go for it :)
- Coach Joshua, Team PM
When I was younger and had anterior hip pain from long hikes, psoas stretching helped dramatically. Now, those same stretches seem to be making it worse. YMMV.
It's time to stop doing those stretches and focus on different material.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I read a comment on another video "you saved my life" you have 100% helped me in 2 days. Life subscriber!
I have horremdous pain in what i belive to be my oburator internus muscle or gemellus maybe. Any advice please or signpost to a particular routine? 🙏
Yes!
That's so great to read. Thanks for finding us.
Did you try out the exercises?
- Coach Joshua, Team PM
@Precision Movement I did and i can feel improvements in just 3 days! I now know my sacrotuberous ligament is probably causing me an issue too. My sit bone rocks over a ligament when I go from supine to sat up with legs bent. Would this make sense please? 🤔
Love your work guys, thank you! 🙏
Dr. B so cute, he just throw it at you lol....I love both of you so much, from Albany Western Australia
Thanks for following along!
Grazie per i tuoi consigli io ho bad hip❤️
Prego!
Fateci sapere se avete bisogno di ulteriori consigli :)
- Coach Joshua, Team PM (and Google Translate)
Hi Coach! Great video, is it ok to do these exercises in that order or should I activate psoas before to use the elastic band? Thanks in advance!
Glad that you like the video!
Do the exercises in that order :)
- Coach Joshua, Team PM
Got groin pain and hip instability due to an incompetent chiropractor. I got prolotherapy and PRP. But the groin pain never really went away i will try those exercises. thank you very much
Sorry to hear that! We are here to help.
These exercises are a good start and this program can help even more:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Great video! Which exercise band do you recommend for the first set of stretches?
Glad that you like the video.
Any band like this will do:
www.amazon.ca/Resistance-Bands-Exercise-Stretching-Powerlifting/dp/B01LZMVF5E/ref=asc_df_B01LZMVF5E/?tag=googleshopc0c-20&linkCode=df0&hvadid=293017222537&hvpos=&hvnetw=g&hvrand=1302071908815628944&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9000899&hvtargid=pla-492347177930&psc=1
- Coach Joshua, Team PM
Hi these excercises seem to be very effective and I thank you very much for putting your time to help people! My only question is how often do we do these exercises a week ? 2 days ? 3 days ? 5 days ? Thank you so much please let us know thank you!!
Glad that you like them.
You can do them 2 - 3 per week :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you so much!!!
That groin joke in the beginning was golden😂😂😂
:)
I've been dealing with devastating pain in my hip area, mostly after doing some really long sitting on hard objects with my legs angled. It takes about 2 weeks to fully recover from the pain, Its like a massive shock in the groin area (pain level 9 / 10), and it's always getting worse when I'm cold (muscles not relaxed).
I will try preventing that in the future with your training. Not sure if it helps. I also had back surgery (tumor removal) so I be extra careful. It's weird that it only happens every half a year.
You need this app:
www.precisionmovement.coach/rom-yt
We are here to help you use it :)
- Coach Joshua, Team PM
Top!
:)
Brilliant as always. Any injury I get these days, Precision Movement are my first reference.
Check out the knee programmes. Probably the best $60 I even spent!
Thanks for that :)
We really appreciate you taking the time to comment.
- Coach Joshua, Team PM
Have you done a video on how to treat tight hip flexors?
Yup!
Here are some ideas:
th-cam.com/video/MadolV7Qb6o/w-d-xo.html
- Coach Joshua, Team PM
I was watching your video, very informative. I hurt my groin on the right side a few days thank you ago, excruciating pain. Went to chiropractor but no help.I started some of the exercises you did on this video and they have helped. The pain is still there. How long before the pain subsides? How many times a day? Thank you
Thanks for watching and trying it out.
Do the exercises 2 - 3 times per week and you will notice changes after 4 weeks.
Let us know how it goes :)
- Coach Joshua, Team PM
I’m a nurse and have had pain after slipping on a chair and grasping a wall and holding myself up suddenly. I also helped two patients get up out of a toilet and chair back towards their bed. They seemed to have vagal . After that I’ve had weakness in my groin. Than pain in my sciatica. Then back pain. Then all the butt muscles hurt. It seems something is pinched or everything is compensating . I got a band and doing some exercises. Will need to get a band on a pole to do adduction exercises .
Let us know how they go.
Also, consider starting this program:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Great vid! Thsnk you…. What about the piriformis muscle.? Does exercising this help relieve groin pain coming from L5 & SI? Thank you.
Thanks!
Check out the first 5 videos here for piriformis content:
www.youtube.com/@PrecisionMovementCoach/search?query=piriformis
These exercises can help with pain coming from L5 & S1 as can the Low Back Pain Solution program:
www.precisionmovement.coach/low-back-pain-solution/
- Coach Joshua, Team PM