⭐ HOME PROGRAM WITH ALL EXERCISES & MORE ⭐ ➡Here: ko-fi.com/s/1a59ab4966 ⭐TAKE CONTROL OF YOUR PAIN & MOVEMENT GOALS⭐ ➡Start Here 👉 www.bettermovespt.com
Dr. Becca. You are so cool! I'm a surgeon myself (different part of the body), and your approach to practical advice mixed with scientific research is really great. Thank you.
I ended up not responding to physical therapy and a steroid injection for my FAI and labral tear and decided to get surgery in 2019. Best decision of my life. Recovery was challenging, but worth it. I had extensive physical therapy after the procedure and continue my exercises to this day. My level of pain has improved substantially. It still gets stiff/tight sometimes, but is way better than prior to surgery. If my other hip ever has the same issue I would definitely get surgery again because it was such a quality of life improvement for me.
I like the exercises she recommends, although my experience with cam FAI diagnosed at age 45 has been that you have to be very careful not to overdo range of motion exercises as they can worsen the pain/condition. I would rather start first focusing more on strengthening muscles, particularly the gluteus maximus and roller to distend the ITB. According to the recent scientific literature I have read online, surgery is no better (and often worse) that physio after 5 years. My latest orthopedic surgeon told me arthroscopic surgery (labral repair, resurfacing, etc) is absolutely not indicated over age 40. Either physio or replacement. Needless to say, I plan to die doing physio. My goal is walking 12,000 steps / day. Lose weight, eat healthy (no sugar!), sleep well and do exercises every day. Good luck!
I have a pistol grip cam hip impingement, with the added bonus that the ball of the hip is not perfectly round. In short, I'm pretty screwed. But I rather die than have a hip replacement. So I try to do everything right, eat healthy, sleep well, stretch and exercise every day. Exercising in the pool is great especially if the water is warm.
I did 6 months of research when I finally went for surgery. I had pain for 4 years. But my ROM was getting bad with each passing month. Within that research, I probably overdid something. And I had a different pain altogether that was impacting my knee now, plus aggravated the minor lumbar spine stiffness and spasms. All MRIs were clean. Knee & Back were good. CAM+PINCER was really bad. So when I finally went into surgery, they found a big tear as well. Problem with not having surgery, is that one fine day you will TEAR your labrum. Its inevitable. I did extensive PT when I had that extra pain. And my hip area pain had almost resolved but my back and knee were taking the brunt of that torn labrum. Post surgery 4 weeks now. I still have that nagging feeling but I know, once I get my strength back, I will re-do all the exercises in a more controlled way. AND I will get my 2nd hip operated, coz its even bad , but it doesnt have a tear. But I know, It will if I dont get it operated
My experience- I was diagnosed with a tear following accidentally being pinned in splits. Worst pain ever!! Dr said steroid shots would likely be the only treatment. Said it probably wouldn’t heal because there isn’t enough blood flow. I ran. Just kept running. Within a couple of weeks all pain was gone. This was about 15 years ago. No symptoms since.
@@umit777. Either that or some kind of divine miracle!! The diagnosis was by an orthopedist after an MRI. It may have been a minor tear, but worse pain than childbirth. I still run, even started sprinting, do deep squats, crossfit, etc. Just wish something would make the arthritis in my wrist and shoulder go away! (I'm 64yo) AND - another "miracle healing" -a torn meniscus in my knee - again MRI diagnosis about 7 years ago. Recurring pain and 'giving out' - healed completely after starting taking collagen regularly 3 years ago.
Managed my FAI with labral tear by reinforcing the hip stability with physio. By reinforcing everything managed to return to an active exercise lifestyle and no more pain. Id also recommend looking at the source of research, most of them are led by surgeons, so recommending surgery is somewhat of a biased outcome. Surgery is not a guaranty of fixing the issue, or the pain by any means. Glad I was able to avoid it myself.
@@theak7364 PT fails for most people. It succeded for me after a bad bout of instability and referal pain. I got better with limited movement pain but referal pain did not get better. Also sitting for 30 minutes would aggravate symptoms. You can manage symptoms by PT if you are really committed. Are you ready to give 2 hours a day on self PT? I finally had surgery. The bones will most likely smash your labrum, if you are even moderately active person like me. I have seen both ends.
On #7 exercise, when I lift the leg my hip clicks. And #8 is hard to get my knee bent to do the abductor. I do have a labrum tear (2 tears) on right and left (1 tear) of my hips. Thoughts? Surgery?
I have run several marathons and last summer did a bike vacation combine with swimming which must have aggravated my hip joint, at first I strained my groin but realise now it was my body trying to protect my labrum. After 5 months of physio I finally met a physio who made huge progress on my body and suspects I have a labrum tear, after watching this video I’m convinced it’s what I have. I have an MRI scan in a few weeks. I’ll be doing the exercises thank you so much for this video it’s really so helpful and informative ❤
@@ruthmcnally6149 hi there 🙂 I can't recommend medication as a PT other than the regular over the counter pain meds (ibuprofen). One position that could be helpful for pain would be the good leg standing on a step, and the bad leg hanging off that. This is called traction, or decompression, to give the hip joint area more 'space' and relief. As for swimming it's hard to recommend anything without an evaluation, but if you think you'd want any further help, I see clients online on the weekends. I also have experience with pool therapy for adults. Hope you improve!
As a former paratrooper, I think this is exactly what happened to me by constantly landing (impact) on my right hip. It's called the Primary Landing Fall (PLF). Should be able to find a demonstration of PLFs on the internet to get an understanding of what it entails.
Hello and thank you for this content and, I have a question that if you have time I hope that you will answer. I was diagnosed with an fai but, I also have a cyst on my femur head. So I had an mri with contrast that showed I had a tear in my hip labral. So my question is will physical therapy help fix or repair the current issue and does the cyst need to be removed. Thank you for your time and all of the helpful information and exercises.
Hi there! So depending on how large the cyst is, and if it's limiting range of motion at your hip or disturbing other tissues, there might be an indication for it to be removed. However, I'm not a surgeon and can't make the call on this one sorry! As for the labral tear, trying PT first is usually the gold standard before considering any surgery. The reason is to help regain any hip range loss, tissue restrictions, strength deficits, or any movement modifications to be done in order to protect the labrum. Obviously everyone can present a little differently so that's where more specific exercises can come in. Hope this helps!
Thank you for responding and your professional opinion. God bless you and, your family and continue being a light for many of us who are in the dark. 🙏
Thank you so much for these exercises…. I wore my hip out with excessive running … what are your thoughts on injections to bring down the inflammation & lessen the pain? Also do you have any thoughts on stem cells to help ? Thanks again
Hey there! If over the counter pain medication isn't helping, then a steroid injection could be an option and this can be discussed with your MD. Also to ask yourself: How long has the inflammation been going? Usually the inflammatory phase (constant pain) of an injury will last 5-6 days. If not, what sustained position or movement(s) continues to aggravate your hip? And can these be modified in order to heal? The use of stem cells is still being researched for labral tears and are in clinical trials. Stem cells would be combined with a repair surgery of the labrum, and usually combined with an arthroscope if there is abnormal bone growth around the socket....long answer :) Hope this helps, Kim!
Do you see people with FAI/anteriosuperior labral tear with little groin pain and lateral pain (gr trochanter) and buttock pain? I was recently diagnosed (MRI arthrography) but my synptoms are mainly during sitting and it's mainly buttock pain.
Hey Michal 👋 I do see people with this. Typically for FAI anterosuperior labral tears you will have symptoms at the anterior and lateral hip. Buttock pain might indicate something else and a PT/orthopedic can help with that. You can check out my website in the description if you're interested in telehealth with me, but sometimes it's not for everyone. 🙂
I have 3 full thickness labral tears and mainly buttock, butt crease pain sitting and eventually walking also. Hip Dr are referring me to other doctors who can't find any other diagnosis. Have you gotten help for your problem?
You know till you’re old and feel the pain you would know we can’t do this. If we were this agile we wouldn’t be in pain! No way I could do this without being in pain. Useless video
Have a hip labral tear. 1 year now. Cortisone is only short term. Currently doing PRP and exercises. Honestly, will give more time but not hopefully. Hip replacement would have to be my best shot. Repair to the labram at 67 is a no no
Hey! You can try the exercises and see which ones benefits you for better mobility if there's tightness, and I would recommend all of the strength ones for better hip stability. These exercises are generalized for everyone so there's no set frequency/duration. If you find it beneficial every day to start, then every day 🙂
Hey, Jennifer! When you say "fix" do you mean for surgery? Then this would require an orthopedic surgeon who may specialize on different hip surgeries. For more preventative medicine, orthopedic physicians will work with physical therapists 😊 hope that helps!
Hi dr.becca! I really love this video! Thanks so much. I have hip and groin pain 13 months after a fall and doctors can’t decide if l had a hip fracture or not. Physiotherapy in the local health Center ( Spain) hasn’t helped much so l’m working on my own ( or trying to). I have been following the videos of El Paso Manuel physical therapy which has helped a lot. I don’t think l have a labral tear but the movements you demonstrate seem to be just what l need. I still cannot bend my right knee onto my chest without pain. The day l can do that l will know l’m healing. I have a gym ball so l’m hoping that will help a lot. 🙏👍😊🇬🇧
Hey! 👋 So sorry you're going through this! I can say that if it's painful to walk (long-distance) it may be helpful to have some sort of assistive device to use temporarily. Like a crutch or cane. I cant say that walking will necessarily damage the hip further because I don't have a medical hx on you, but if it's painful, a device may help.. I hope you'll get more information from your physician who ordered the x-ray soon! 🙂
Thank you and I have a question. Why is this exercise not targeted towards people who have had surgery? I underwent labral repair surgery,(stitched labrum and shaped the femur) and I want to further reduce the remaining pain through exercise.
Hey there! These exercises can be used for post-op labral tears, too. I would just perform everything with caution because everyone could respond to surgeries differently, and some surgeries have precautions post-op. So everything is generalized 🙂
@@dr.beccasrehab Thank you🙂 Does strengthening the muscles of the buttocks and around the hip joint help reduce inflammation? Because I have already had surgery, and I still experience pain after the surgery.
@@castlelight Hey, having the right balance between rest, return of normal daily activities such as walking, and beginning to stretch the hip in different planes of movement should help reduce inflammation symptoms 🙂 this is what can happen between 0-6 weeks
Hey there! It's really impossible to give specific (personalized) directions for exercise frequency/duration/intensity without evaluating someone. You can try 2-3x/week and see how that works for you. For some, they could see benefits doing some exercises every day
2022 was a tough one for me. I turned 50 and had 2 Arthroscopic hip surgeries. First one in Jan, and had my second revision in July. Unfortunately, I fell again in Dec which has damaged my joint again. (ordering a arthrogram) I have no arthritis in my hips, but my surgeon suggests a replacement over another arthroscopic fix. What do you think??
Hey Alyssa! So sorry you fell in December! Are you recovering well? Unfortunately, I'm unable to give personal advice here for medical decisions. So I would ask your surgeon about all your options for conservative vs surgical care and why. Hope this helps and you have a quick recovery 🙂
Hey 👋 there is no specific amount of sets/reps for these exercises because everyone's body and situation is different. If you're looking to improve flexibility/range, you can start with 10-20 reps with a good 5-10 second hold. The holds help to engage muscle groups into the direction of movement loss. Hope that helps!
⭐ HOME PROGRAM WITH ALL EXERCISES & MORE ⭐
➡Here: ko-fi.com/s/1a59ab4966
⭐TAKE CONTROL OF YOUR PAIN & MOVEMENT GOALS⭐
➡Start Here 👉 www.bettermovespt.com
Dr. Becca. You are so cool! I'm a surgeon myself (different part of the body), and your approach to practical advice mixed with scientific research is really great. Thank you.
Thank you, Dr Govind! Happy to hear this!
I ended up not responding to physical therapy and a steroid injection for my FAI and labral tear and decided to get surgery in 2019. Best decision of my life. Recovery was challenging, but worth it. I had extensive physical therapy after the procedure and continue my exercises to this day. My level of pain has improved substantially. It still gets stiff/tight sometimes, but is way better than prior to surgery. If my other hip ever has the same issue I would definitely get surgery again because it was such a quality of life improvement for me.
Thanks for sharing Andreanna! I'm glad everything worked out 😄
How old are you? When you do surgery? How is your hip labral
Me myself , thinks chiropractor's are more capable to diagnose this and treat with advise than surgeons ! Surgery should be the last resort !
A Physical Therapist is probably your best bet.
Great video Dr. Becca! I learned some new exercises to add to my routine 😊
You play netrunner, respect 😍😍😍
I like the exercises she recommends, although my experience with cam FAI diagnosed at age 45 has been that you have to be very careful not to overdo range of motion exercises as they can worsen the pain/condition. I would rather start first focusing more on strengthening muscles, particularly the gluteus maximus and roller to distend the ITB.
According to the recent scientific literature I have read online, surgery is no better (and often worse) that physio after 5 years.
My latest orthopedic surgeon told me arthroscopic surgery (labral repair, resurfacing, etc) is absolutely not indicated over age 40. Either physio or replacement. Needless to say, I plan to die doing physio. My goal is walking 12,000 steps / day. Lose weight, eat healthy (no sugar!), sleep well and do exercises every day. Good luck!
what position was your cam at? did you get mri that said it?
I’m 61 & overdid running & weight lifting to the point of a lateral tear in my right hip… now I’m researching my next steps… thank you
I have a pistol grip cam hip impingement, with the added bonus that the ball of the hip is not perfectly round. In short, I'm pretty screwed. But I rather die than have a hip replacement. So I try to do everything right, eat healthy, sleep well, stretch and exercise every day. Exercising in the pool is great especially if the water is warm.
@@Moravaginable Im39. Is Surger not good for my labrum?
I did 6 months of research when I finally went for surgery. I had pain for 4 years. But my ROM was getting bad with each passing month. Within that research, I probably overdid something. And I had a different pain altogether that was impacting my knee now, plus aggravated the minor lumbar spine stiffness and spasms. All MRIs were clean. Knee & Back were good. CAM+PINCER was really bad. So when I finally went into surgery, they found a big tear as well. Problem with not having surgery, is that one fine day you will TEAR your labrum. Its inevitable. I did extensive PT when I had that extra pain. And my hip area pain had almost resolved but my back and knee were taking the brunt of that torn labrum. Post surgery 4 weeks now. I still have that nagging feeling but I know, once I get my strength back, I will re-do all the exercises in a more controlled way.
AND I will get my 2nd hip operated, coz its even bad , but it doesnt have a tear. But I know, It will if I dont get it operated
My experience- I was diagnosed with a tear following accidentally being pinned in splits. Worst pain ever!! Dr said steroid shots would likely be the only treatment. Said it probably wouldn’t heal because there isn’t enough blood flow. I ran. Just kept running. Within a couple of weeks all pain was gone. This was about 15 years ago. No symptoms since.
I dont believe that for labral tear....
@@umit777. Either that or some kind of divine miracle!! The diagnosis was by an orthopedist after an MRI. It may have been a minor tear, but worse pain than childbirth. I still run, even started sprinting, do deep squats, crossfit, etc. Just wish something would make the arthritis in my wrist and shoulder go away! (I'm 64yo) AND - another "miracle healing" -a torn meniscus in my knee - again MRI diagnosis about 7 years ago. Recurring pain and 'giving out' - healed completely after starting taking collagen regularly 3 years ago.
are you fake
@@umit777. what are you basing this on?
@@magpietexas9475 labral tear not good only running. You said not do anythink 15year only running walking...
The best explanation so far!
And very cute looking lady!
Managed my FAI with labral tear by reinforcing the hip stability with physio. By reinforcing everything managed to return to an active exercise lifestyle and no more pain.
Id also recommend looking at the source of research, most of them are led by surgeons, so recommending surgery is somewhat of a biased outcome. Surgery is not a guaranty of fixing the issue, or the pain by any means. Glad I was able to avoid it myself.
How did you manage to get rid of your symptoms
@@theak7364 PT fails for most people. It succeded for me after a bad bout of instability and referal pain. I got better with limited movement pain but referal pain did not get better. Also sitting for 30 minutes would aggravate symptoms. You can manage symptoms by PT if you are really committed. Are you ready to give 2 hours a day on self PT?
I finally had surgery. The bones will most likely smash your labrum, if you are even moderately active person like me.
I have seen both ends.
what exercise did you perform?
Thanks
Thank you!
Thank you
You're very welcome!
Include truckdrivers as people with this ailment
On #7 exercise, when I lift the leg my hip clicks. And #8 is hard to get my knee bent to do the abductor. I do have a labrum tear (2 tears) on right and left (1 tear) of my hips. Thoughts? Surgery?
I had mixed FAI both hips for 4 years. Ultimately one torn the labrum.
Too technical. Simple English would have been nice to understand.
I have run several marathons and last summer did a bike vacation combine with swimming which must have aggravated my hip joint, at first I strained my groin but realise now it was my body trying to protect my labrum. After 5 months of physio I finally met a physio who made huge progress on my body and suspects I have a labrum tear, after watching this video I’m convinced it’s what I have. I have an MRI scan in a few weeks. I’ll be doing the exercises thank you so much for this video it’s really so helpful and informative ❤
You're very welcome! Hope everything works out for you.
Hello Justin did you have your MRI appointment yet?
I tried a split, Stretched too far. this sounds like what I'm suffering from. 😔
Mine happened from stretching too
Thanks for your very helpful video. Do you have any recommendations for aiding pain relief / healing through swimming and/or pool exercises?
@@ruthmcnally6149 hi there 🙂 I can't recommend medication as a PT other than the regular over the counter pain meds (ibuprofen). One position that could be helpful for pain would be the good leg standing on a step, and the bad leg hanging off that. This is called traction, or decompression, to give the hip joint area more 'space' and relief. As for swimming it's hard to recommend anything without an evaluation, but if you think you'd want any further help, I see clients online on the weekends. I also have experience with pool therapy for adults. Hope you improve!
As a former paratrooper, I think this is exactly what happened to me by constantly landing (impact) on my right hip. It's called the Primary Landing Fall (PLF). Should be able to find a demonstration of PLFs on the internet to get an understanding of what it entails.
Hello and thank you for this content and, I have a question that if you have time I hope that you will answer.
I was diagnosed with an fai but, I also have a cyst on my femur head. So I had an mri with contrast that showed I had a tear in my hip labral.
So my question is will physical therapy help fix or repair the current issue and does the cyst need to be removed. Thank you for your time and all of the helpful information and exercises.
Hi there! So depending on how large the cyst is, and if it's limiting range of motion at your hip or disturbing other tissues, there might be an indication for it to be removed. However, I'm not a surgeon and can't make the call on this one sorry! As for the labral tear, trying PT first is usually the gold standard before considering any surgery. The reason is to help regain any hip range loss, tissue restrictions, strength deficits, or any movement modifications to be done in order to protect the labrum. Obviously everyone can present a little differently so that's where more specific exercises can come in. Hope this helps!
Thank you for responding and your professional opinion. God bless you and, your family and continue being a light for many of us who are in the dark. 🙏
Thank you so much for these exercises…. I wore my hip out with excessive running … what are your thoughts on injections to bring down the inflammation & lessen the pain? Also do you have any thoughts on stem cells to help ? Thanks again
Hey there! If over the counter pain medication isn't helping, then a steroid injection could be an option and this can be discussed with your MD. Also to ask yourself: How long has the inflammation been going? Usually the inflammatory phase (constant pain) of an injury will last 5-6 days. If not, what sustained position or movement(s) continues to aggravate your hip? And can these be modified in order to heal? The use of stem cells is still being researched for labral tears and are in clinical trials. Stem cells would be combined with a repair surgery of the labrum, and usually combined with an arthroscope if there is abnormal bone growth around the socket....long answer :) Hope this helps, Kim!
I appreciate your explanation of the condition. Thank you
Happy to help!
Do you see people with FAI/anteriosuperior labral tear with little groin pain and lateral pain (gr
trochanter) and buttock pain? I was recently diagnosed (MRI arthrography) but my synptoms are mainly during sitting and it's mainly buttock pain.
Hey Michal 👋 I do see people with this. Typically for FAI anterosuperior labral tears you will have symptoms at the anterior and lateral hip. Buttock pain might indicate something else and a PT/orthopedic can help with that. You can check out my website in the description if you're interested in telehealth with me, but sometimes it's not for everyone. 🙂
I have 3 full thickness labral tears and mainly buttock, butt crease pain sitting and eventually walking also. Hip Dr are referring me to other doctors who can't find any other diagnosis. Have you gotten help for your problem?
I have that also. Have you found any help?
Hey what did you do? How is your hip
Please write why not answer
You know till you’re old and feel the pain you would know we can’t do this. If we were this agile we wouldn’t be in pain! No way I could do this without being in pain. Useless video
Have a hip labral tear. 1 year now.
Cortisone is only short term. Currently doing PRP and exercises.
Honestly, will give more time but not hopefully.
Hip replacement would have to be my best shot.
Repair to the labram at 67 is a no no
Thank you for the exercises. Do I do all the exercises shown? If not how many and how many reps and sets? How many times a week?
Hey! You can try the exercises and see which ones benefits you for better mobility if there's tightness, and I would recommend all of the strength ones for better hip stability. These exercises are generalized for everyone so there's no set frequency/duration. If you find it beneficial every day to start, then every day 🙂
Thank you for your information, what kind of doctor fixes an anterior labral tear?
Hey, Jennifer! When you say "fix" do you mean for surgery? Then this would require an orthopedic surgeon who may specialize on different hip surgeries. For more preventative medicine, orthopedic physicians will work with physical therapists 😊 hope that helps!
@@dr.beccasrehab yes, thank you so much for your help. I will keep reaching out to you if that is ok. Thank you 😊
Hi dr.becca! I really love this video! Thanks so much. I have hip and groin pain 13 months after a fall and doctors can’t decide if l had a hip fracture or not. Physiotherapy in the local health Center ( Spain) hasn’t helped much so l’m working on my own ( or trying to). I have been following the videos of El Paso Manuel physical therapy which has helped a lot. I don’t think l have a labral tear but the movements you demonstrate seem to be just what l need. I still cannot bend my right knee onto my chest without pain. The day l can do that l will know l’m healing. I have a gym ball so l’m hoping that will help a lot. 🙏👍😊🇬🇧
Hope it works out! One exercise pain rule: if it hurts to do it (abnormal pain), then back off a bit or don't do it all!
Really impressed , this video Exists ! May god bless you ma'am 🙏💥
Thanks for your information God bless you
Do you still check these messages? Mine is so bad that my femur is visible outside socket in an x-ray. Am I risking further damage when I walk?
Hey! 👋 So sorry you're going through this! I can say that if it's painful to walk (long-distance) it may be helpful to have some sort of assistive device to use temporarily. Like a crutch or cane. I cant say that walking will necessarily damage the hip further because I don't have a medical hx on you, but if it's painful, a device may help.. I hope you'll get more information from your physician who ordered the x-ray soon! 🙂
6:11
😂
I love your explanation and your vocabulary!
Thank you for this video 🌹🌷🌷🌹
Thank you and I have a question. Why is this exercise not targeted towards people who have had surgery? I underwent labral repair surgery,(stitched labrum and shaped the femur) and I want to further reduce the remaining pain through exercise.
Hey there! These exercises can be used for post-op labral tears, too. I would just perform everything with caution because everyone could respond to surgeries differently, and some surgeries have precautions post-op. So everything is generalized 🙂
@@dr.beccasrehab
Thank you🙂
Does strengthening the muscles of the buttocks and around the hip joint help reduce inflammation?
Because I have already had surgery, and I still experience pain after the surgery.
@@castlelight Hey, having the right balance between rest, return of normal daily activities such as walking, and beginning to stretch the hip in different planes of movement should help reduce inflammation symptoms 🙂 this is what can happen between 0-6 weeks
@@castlelight yes, lying buttock exercises and walking are important wk 0-6
How often should patients be doing these exercises?
Hey there! It's really impossible to give specific (personalized) directions for exercise frequency/duration/intensity without evaluating someone. You can try 2-3x/week and see how that works for you. For some, they could see benefits doing some exercises every day
2022 was a tough one for me. I turned 50 and had 2 Arthroscopic hip surgeries. First one in Jan, and had my second revision in July. Unfortunately, I fell again in Dec which has damaged my joint again. (ordering a arthrogram) I have no arthritis in my hips, but my surgeon suggests a replacement over another arthroscopic fix. What do you think??
Hey Alyssa! So sorry you fell in December! Are you recovering well? Unfortunately, I'm unable to give personal advice here for medical decisions. So I would ask your surgeon about all your options for conservative vs surgical care and why. Hope this helps and you have a quick recovery 🙂
@@dr.beccasrehab Doing a bit better now. Let's see how further imagery goes.
Thank you! Very helpful.
How many sets/reps and how many of these workouts do you recomend per day/week?
Hey 👋 there is no specific amount of sets/reps for these exercises because everyone's body and situation is different. If you're looking to improve flexibility/range, you can start with 10-20 reps with a good 5-10 second hold. The holds help to engage muscle groups into the direction of movement loss. Hope that helps!
Thanks alot❤❤
Very informative
Thank you for your kind support ❤
Physio spell incorrectly on exercise #2.
is CAM also at the superior lateral position of femoral head?
It is! Specifically at the superior part of the femoral neck
you're a cute babe