I can't tell you how excited I was when I saw the thumbnail for this, lol! I started a 'boot camp' about two months ago and noticed that area is awfully tight and sometimes gets angry at me during exercises. I asked one of the coaches what that was and how to fix it. I got a blank look in response (darling guy, but I guess I caught him off guard). I ventured into Google and went down a lot of rabbit holes with no success. Now I'm just minding my own business and up you pop! Good job, algorithm. I'll add these to my routine ❤
I did this set just ONCE and my decades old one-sided hip pain was gone 95%! Several sessions of physiotherapy over the years had given temporary relief at best. I had resigned myself to this on and off pain being part of my life. And then this miracle happens in a few minutes! I have followed the tips shared in the video to keep the condition from recurring and I am pain FREE. Lots and lots of love and admiration from India. God bless you both, Tom and Jenny. ❤
Dang, I needed to watch this today ! I forgot about all these exercises. I have went from stretching to much to strength training to much . Thank you so much Tom, this is beyond helpful .
Many thanks to you Tom and Jenny for the great advice. I’ve had an ongoing issue with what felt like Sciatica and upper bum pain. These stretches that i’ve been doing for a few weeks have really worked wonders and mean I actually sleep better and function better through the day. As a teacher I now get off the seat regularly and do these and the pelvic tilt stretches. I have a stretching routine in the evening where i combine these and it takes around 40 minutes! But the benefit is now so apparent. The kids also join in now as i’ve explained about how tight muscles and joints get so it’s it’s had a knock on benefit. Keep up the great work, it’s the best stretching advice on RUclips
Started at the gym and ended with right side upper bum pain. Thankfully I remembered there was a Tom Morrison video called upper bum pain 😂 These exercises have given instant relief, particularly the side plank. I will be doing them twice daily until the pain is resolved. Thanks ❤
Oh goodness, i hit the jackpot pot here today! I would fall into the addicted to stretching category never seeming to get relief! Im up in years and have been bothered by one specific area for almost two years! After only the first exercise i got some relief and after all of them, i still was feeling some relief!!! Im.amazed and so very grateful! Thank you so much! This may change my entire world!!! What a relief 💞
Thank you! The standing cross leg exercise demonstrated here is the strengthening exercise I've been looking for! Literally been plaguing me for years but couldn't figure out how to describe where the pain/weakness was emanating from! Lifesaver!
Wow wow wow thank you so much!!! I've been doing confused searches online for where to even start with this issue! Thank you for this clear and helpful video!
I've had this numbness and tightness for years. Going to physios for years. As always its better to find the skills people like yourself to show me the ways. 😊 Now I'm gonna start going these three times. Day and see how I feel in a week. Then go from there. Laying in bed on my back for nat time is a hot numbness. So I really hope this works. I know I'm gonna start doing all your exercises. As I love excerise that's more about learning about the body than just running because we think that's what we should do. Awsome so excited.
Oh my God!! Thank you so much!! I’ve been looking for these for at least two years. I can’t wait to get at it tomorrow. I can tell just from watching that they are going to target my painful areas. I’m pretty sure if I do these for a few weeks like you said. I’ll finally get my life back. I can’t wait to start on Sunday. I’ll pea for you in church tomorrow because I have faith that th we are the answer to my pain.
This has actually helped with the acute pain after trying it just once. Been suffering with this pain on my right side for months after I pulled the muscle and was barely able to walk for a whole week. Will keep it up and see if the chronic issue clears up at all. Thanks
This really helped me with trekking in Nepal, which is basically walking on steps for hours on end. I could feel my "hip hinges" waking up already after I did a couple of these excercises. Good Stuff! 🙏🏻
Did everything this video says and the results were immediate. I went for a heavier weight but nevertheless by the end of this mini workout the pain was 80% reduced. Definitely give it a try. Thank you so much and keep up the good work 💪
Gish!! I can't believe all the new stretches I'm learning today. How come my physiotherapist didn't teach me some of these?? I truly hope this will help my my issues. Thank you 🙏🙏🙏
Aye, the hip hike range of motion was so evident at 5:48. Awesome camera work. Worthwhile move after seeing this, I wouldn't have thought as much just looking at the step height. 👍
It has been 10 years of progressively worse low back pain from sitting and hardcourt tennis. I just discovered these exercises and a similar video on another channel (Athlene X). I'm already lessening the pain. I've spent $$$s on chiropractors massage therapists and bio mechanics neuromuscular doctors. Nobody wants to fix it. Except Tom and some of these YT presenters. I will check back in a month and let you know if it is working. THANK YOU.
My new favorite yoga teacher! As I develop as a yoga teacher, I find myself really developing more functional and therapeutic movements for students. Your videos are very inspiring for my evolution as a teacher!
I try and get my massage clients to look into this type of work all the time, the ones that do get great results, the others blame me for their pain because I’m supposed to fix them in one hour a month lol
Sometimes I feel like what I do is stupid and completely useless. Massage is great for getting someone comfortable enough to move again, which is vital for chronic pain that makes people never want to move (I’ve got bulging disks and hypermobility myself, and it hurts always) but I swear so matter how many people I refer to a physical therapist or talk about normal range of motion with, nobody ever just moves or listens. And then they go around saying “this massage therapist couldn’t help me, they’re terrible, it’s their fault I’m still in pain” but I’ll ask, “Hi, any luck with a physical therapist of moving through range of motion?” And they’ll say “Never did any of that, I want YOU to do your job and fix me” Massage wasn’t designed to be used separate from movement, it wasn’t designed to fix people. It was designed to ease discomfort and provide care so people can de-stress and move again. Swedish massage was invented by a German man Per Henrick Ling a physical therapist who used it along side gymnastics and fencing to treat pain. Massage in india was used with yoga (movement) and nutrition + spiritual programs to address mental health. Massage in china and rome was used once again with movement, nutrition (in some cases) hydrotherapy. Yet no matter how much I let people know that for long term results they need to move their body like a human body, they always come back mad at me because I didn’t fix them. I’m not supposed to fix people, they fix and heal themselves, I’ll I do is assist.
This is so true! I’ve actually been referring sooo many clients to this page! They have no excuses now. When they come back in pain I say ‘did you do your homework 🤨??’
I’m a MT, I focus on injury specific deep tissue. I tell my clients I can help them in the process, but it’s more about what they do when I’m not around than the work I do. They need to lengthen and strengthen to fix structural imbalance.
OMGosh! Tom! Just before i watched this one of YOUR ads cane on! If you ever decide on a career xhange you coukd definitely go into marketing. There have been a few of your ads i watched all the way through because they're so well done!
Been looking for videos that help me for months 😵😵 Just found your channel within the last couple days & just found this specific video today which caters to my issue specifically. Just finished my first set of these exercises & my back feels 10x better! Can’t wait to see how it feels after doing this routine daily for a couple weeks 🥳🥳 Earlier this year I started lifting weights for the first time in years & found myself barely able to walk within a couple weeks with my lower left back completely thrown out. I tried a combo of approaches to fix it including other stretch videos because I thought I might’ve had a slipped disc, chiro which didn’t help much after the first appointment, & massages which helped but didn’t get my back to 100%. I’m thinking about getting dry needling. Do you think it would complement this routine or should I wait to see if this is enough?
Awesome to hear!! Basically you want to focus more on building flexibility and overall stability, needling is just a band aid if you have specific things you need to strengthen movement wise
I hurt my back by forcing my lumbar spine into flexion, and 6 days later there was still stiffness in my lower back just above the buttocks. Feeling so much looser after these exercises, thank you! 🤗🤗🤗
I thought it was impossible and possibly dangerous for me to even attempt this stretch. But after almost a week this nagging pain on my right side side, i was willing to try anything. So rather gingerly i managed to get into the pigeon pose for about 39 seconds and was pleasantly surprised to find that most of the pain had just vanished. I can atleast walk around without an awkward gait, though bending forward is still a bit tender. Thank you very much Tom and thank you RUclips algos
I've added pigeon pose to my SMM and wow, the difference is massive. The pain is pretty much gone, to the point where I"m expecting it and then suddenly realising 'oh, no, it's pain free'!
Looking for alternatives to this pigeon pose for SI joint dysfunction issue. My upper glute pain is over the right SI Joint, dorsal SI ligament and all the connective tissue in the sciatica notch. My hip doctor thinks that it's my L5-S1, I'm sacralized on the right only. Same side as the pain. It's probably from birth and not something that happened over time. He thinks that the joint which forms is inflamed. He didn't even flinch at my L4-L5 mild facet aropathy and small bulge and mild degenerative bilateral sacrollitis, per my pelvis cat scan. He says that not atypical for people in 30s or 40s. Hes like I think it's your partially sacralized L5-S1 causing pain. I dont iknow. It doesnt explain my SI joint moving with external rotation and even extension. Think clamshells. I've had shockwave and stemwave and the ligaments do feel stronger. Not perfect but it's definitely stronger. I'm still going and looking into prolotherapy injection for the L5-S1 joint, SI joint connective tissue including the sciatica notch, and the L4-L5 facet joint. What I have now is a nerve pinch at that upper glute/SI area that can refer into the glute, almost along the piriformis and it can go down the side of my right leg if the nerves are really inflamed but not the back. I seldom get sciatica. It's not my back. My back is not referring. I think my L5-S1 right sacralization puts more pressure in my L4-L5 which could explain the small bulge and mild facet joint arothapy. I was told there are surgery options to break the joint up, defusing the bones. I don't know if that makes sense or what it would do to me since my body had been this way probably from birth. But I'm not closing the door on it. I think I need to try injection and build my body up and see where my pain is at. I was out of pain for 1.5 years. Why couldnt I be again? There has to be a way to fix this without even thinking about surgery. If I can get thus nerve pinch to subside, thatll will be another step forward.
Hello. I cant get anywhere near the initial position shown here. My bum/hip is 3 or 4 inches off floor😅. Solidly-built bloke with tight hips n groin, lower left back locked up as a result.
Hi there, thank you for all your helpful, effective, and expert mobility and strength programs. I've been doing your inner knee pain routine for about 14 days in addition to the 10 minuted and 5 minutes mobility routines. However, my left inner knee and adductor are super sore as I do a lot of cross legged meditation (I live in Northern California at a Zen monastery). I'm wondering if I should stop doing the inner knee routine and just do this glute med pain one until the left leg and knee aren't so painful. Thoughts? Thanks! (oh and I purchased your SMM bundle, but am building up to it by doing these routines for a month). Bows of gratitude from the chilly mountains!
You can try swapping the Inner Knee Pain circuit for this one for 2 weeks & see if that helps! It covers more angles of the hips & legs, to cover more bases - sometimes the cause of pain can be unexpected so good to stretch different areas! ruclips.net/video/lQgy4820wiU/видео.html
Hello Tom, love your videos however I'm terrified to try some of them, especially the pigeon pose. I'm plagued with lower back pain and sciatica but I've had a hip replacement which I've dislocated twice and it popped out very easily both times (trying my laces). I want to try some stretches but absolutely don't know what ones are safe for me. Keep up with the good work 👍
Yeah, I did all of these stretches. Then, out of the blue, my Primary Care Physician ran some tests (blood + urine). I have been diagnosed with Chronic Kidney Disease!
Crazy how many times I’ve seen things like that, always getting people to check stomach and head stuff, not everything is just muscular! Always best to get checked out!
Well well well. It seems I've hit the Rehab mobility guild mine on this run. So many things that I need to work on. Now, on to videos that teach me how to schedule
Yes! Thanks to a motorcycle accident I was in where I landed on my right butt cheek and twisted my pelvis, among other things. I will definitely try this!
@@TomMorrison- Great! I definitely feel a difference. The tightness in my right hip/glute area feels loosened up which is a relief. Plus, after doing these, I don't feel like I'm twisted to the right when I walk. Thanks!! 👍
Hi Tom! Thank you for all your awesome knowledge and advice! I followed along to this video two days ago and since then the front of my right hip (right in front of the joint) has started hurting. How do I know if it’s a good pain or a bad pain? And how do I address it? I almost never work out and stretch but I’m still flexible, I don’t know if I should have taken it easier since I’m flexible but weak?
Check out the couch stretch, hips move a lot of ways so sometimes when you start “fixing” something you can see pains bounce about, keep moving but if unsure check with your physio
Hard to tell without seeing your squat and overall hip movement really! Would check how you are with the 90/90 position each side and couch stretch and see if it changes that happening
that's ok! Quite normal, you can also try this one as an alternative, see if it helps you stretch your glute a bit more: ruclips.net/video/eXwGHf7oha0/видео.html
I noticed that when on my Right leg for the hip hike im getting the classic outer hip snapping feeling- its not painful during the movement. This also happens to be the side i typically get glute pain and knots near the iliac crest. My other issue is my left QL is also tight and sore when i foam role. Does this sound like i have a glute med imbalance/excessive tightness? My flexibility is and always has been pretty poor 😔. I am just recently getting serious about my mobility training as opposed to only strength training.
I was amazed at how useless I was at the pigeon pose. I was getting uncomfortable tension in the TFL. Is there any exercises i could do to loosen that area up first? Thank you
I have a dull ache around the upper glute / si joint / lower back area on one side but have no idea if its piriformis, si joint dysfunction or disc herniation. Just trying everything!
Luckily a lot of the same drills help those things, search the 90:90 position and see how you are with it, if it’s easy then it’ll be more of a strength issue you have
When i do the hip hike i get a tingling pain in the underside of the toes on the standing foot when my other foot drops. My current situation is hip nerve pain near flud medius which bypasses the thigh and radiates down my sin and into the top of my foot. My physio has me doing a few stretches after getting his elbow into my hips as the glutes are mega tight.
When I do the pigeon pose with my right leg forward the pain in that knee is intense. I'm guessing my hip is so tight it's pulling clear down to my knee?
This seems like THE perfect video for my chronic SI joint pain on the right side since I'm super tight on that side and the hip hikes demonstrate how weak I am on the right side (get fatigued quicker and are more painful). My right leg externally rotates when I'm sitting with relaxed, dangling legs (e.g., on chair lift snow skiing, my right ski is rotated out ~ 45 degrees) so I think my internal rotator muscles are also weak. I've been doing these exercises faithfully for nearly a month but I'm not improving and it might be getting worse since I'm finding it more and more difficult to sit for long without gnarly pain around right SI joint. Sitting is the worst! At what point does one consider these problems might be coming from a low back/spine issue? Thank you!
If it’s been a month I would say this one isn’t for you, there’s many other factors like overall leg strength and balance to consider, our SMM program would help you figure out if it’s flexibility or stability you’re missing
@@TomMorrison I'm always impressed that you spend time down here taking care of people, so thanks for that. My adductors, the tops of hams, and hip flexors are all tight and weak on the right (painful) side so I'll take a look at your SMM program. fwiw, I had a thoracotomy on that same side as a kid to remove an inhaled tooth which seems to be plaguing my entire right side as I get older.
@@Idaho_Spud very interesting! Yes we see a lot of disconnect with certain things after surgeries and can take a lot of effort to stop weird things happening so definitely wouldn’t rule it out 😄 definitely you would benefit from just all over joint health rather than trying to figure out one muscle at a time
@@Idaho_Spudcheck out Socal chiropractors channel personally didn't have a jaw issue but he's helped many doing jaw and neck he doesn't have the normal approach many others in his field have.
@TomMorrison Tom my right hip ( well both but R more so) I'm in so much pain at night, laying on my side the pain in unbearable. Gp says my hips are fine so it must be referred pain (L4 L5 operated on many years ago) sciatica on going down my R leg, tail bone feels like it's being dragged down when rising from sitting.
Hi Tom and Jenny. This feels great on one side the other side feels tight and achy, which is the same side where I have chronic mild stiffness and pain. Thoughts? Do I continue or add a movement? I do the beginner hip stretch regularly (follow a long ). Thanks from Montreal.😊
I have seen these stretches on another channel and did them but it only made me feel it more after. I just thought it was because I didn’t give it enough time to rest, so I did and I didn’t feel it is acceptable the awareness of that is was there, faint. Saw this video more than a month later but now I just feel it again. It makes me wonder if the muscle is the same one you are mentioning in this video. It’s just about the right cheek small and closer to the spine. I pulled this when laying on my back and lifting my leg and getting more resistance from the blanket than expected. Any ideas on what it is or suggestions would be appreciated.
There’s so many factors when it comes to back pain really, this is just a targeted routine that’s usually helpful if the hips are moving ok outside of that, if you have tightness or weakness somewhere else it could be a referred pain
It’s like a diagonal hinge almost, imagine you’re trying to get your rear as far away as you can from the weight. I know it as a QL side bend but I’m sure it probably has 3 different complicated names too 😂
OMGosh. I just did THIS video. Nvm the complete circuit that is recommended. My left butt cheek feels like it worked out for and hour. I've got some work to do.🎉
I have this pain from bending over and tying my shoes. It's not as bad as when I first got it but its still bothering me . These look like they will help I'm thinking it's my sciatica nerve
I got this horrible glute medius pain and triggering in the l5 area back pain after watching and doing the exercises on inner knee. Why?? :( where do i kneed to start to feel better. How can we get in touch. After watch your video on inner pain
No chance of doing this particular stretch with 2 x replacement knees ! cannot get down there to do this Is there another way to release this lower back localised ACHE ??? .By the way just found your channel and busy doing some of your other stretchers . Im old ..But wont give up .Thanks
Is it okay to do the others without the pigeon pose? I badly torqued my knee with pigeon and have had knee replacement on both sides. I don’t think I can do pigeon but the other sets look doable.
I can do the pigeon pose on one side, the other I find it stretches just getting into the initial pose! Is it a case of just sticking with it and trying to progress that stretch? Thank you for the content.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
0:39 Pigeon Pose (stretch)
04:40 Hip Hike (activate side core/obliques)
06:35 Side plank (strengthen side core/obliques)
2:48 missed one
This is great, I’m already doing the SMM so just give to thread that pigeon stretch in to it 👌🤩
@@SiSwitzer what's smm?
I’m here due to inner knee pain that seems to be occurring due to lack of hip strength and mobility. Love this channel!
We have an inner knee specific one too if you haven’t caught it yet! 😄
Are you better from your inner knee pain? If so, what did you do to resolve?
I can't tell you how excited I was when I saw the thumbnail for this, lol! I started a 'boot camp' about two months ago and noticed that area is awfully tight and sometimes gets angry at me during exercises. I asked one of the coaches what that was and how to fix it. I got a blank look in response (darling guy, but I guess I caught him off guard). I ventured into Google and went down a lot of rabbit holes with no success. Now I'm just minding my own business and up you pop! Good job, algorithm. I'll add these to my routine ❤
Awesome to hear!
I did this set just ONCE and my decades old one-sided hip pain was gone 95%! Several sessions of physiotherapy over the years had given temporary relief at best. I had resigned myself to this on and off pain being part of my life. And then this miracle happens in a few minutes! I have followed the tips shared in the video to keep the condition from recurring and I am pain FREE.
Lots and lots of love and admiration from India.
God bless you both, Tom and Jenny. ❤
Great to hear!! Keep moving and keep the momentum going 💪🏼
Dang, I needed to watch this today ! I forgot about all these exercises. I have went from stretching to much to strength training to much . Thank you so much Tom, this is beyond helpful .
Many thanks to you Tom and Jenny for the great advice. I’ve had an ongoing issue with what felt like Sciatica and upper bum pain. These stretches that i’ve been doing for a few weeks have really worked wonders and mean I actually sleep better and function better through the day. As a teacher I now get off the seat regularly and do these and the pelvic tilt stretches. I have a stretching routine in the evening where i combine these and it takes around 40 minutes! But the benefit is now so apparent. The kids also join in now as i’ve explained about how tight muscles and joints get so it’s it’s had a knock on benefit. Keep up the great work, it’s the best stretching advice on RUclips
Absolutely brilliant I love to hear that! Thanks so much
Also if you have a very physical job, try taking a 3 day weekend. That fixed my lower back pain too.
Started at the gym and ended with right side upper bum pain. Thankfully I remembered there was a Tom Morrison video called upper bum pain 😂
These exercises have given instant relief, particularly the side plank. I will be doing them twice daily until the pain is resolved. Thanks ❤
Awesome!
Oh goodness, i hit the jackpot pot here today! I would fall into the addicted to stretching category never seeming to get relief! Im up in years and have been bothered by one specific area for almost two years! After only the first exercise i got some relief and after all of them, i still was feeling some relief!!! Im.amazed and so very grateful! Thank you so much! This may change my entire world!!! What a relief 💞
That is awesome! 😄
Thank you! The standing cross leg exercise demonstrated here is the strengthening exercise I've been looking for! Literally been plaguing me for years but couldn't figure out how to describe where the pain/weakness was emanating from! Lifesaver!
awesome!! So glad it's helping!!
Wow wow wow thank you so much!!! I've been doing confused searches online for where to even start with this issue!
Thank you for this clear and helpful video!
You're so welcome! 😄
As an Osteopath,I’m always looking for good RUclips channels to give my clients, this is definitely one of them. Thanks for sharing your knowledge! 😊
Love to hear that!!
I've had this numbness and tightness for years. Going to physios for years. As always its better to find the skills people like yourself to show me the ways. 😊
Now I'm gonna start going these three times. Day and see how I feel in a week. Then go from there.
Laying in bed on my back for nat time is a hot numbness. So I really hope this works. I know I'm gonna start doing all your exercises. As I love excerise that's more about learning about the body than just running because we think that's what we should do.
Awsome so excited.
How are you getting on?
Oh my God!! Thank you so much!! I’ve been looking for these for at least two years. I can’t wait to get at it tomorrow. I can tell just from watching that they are going to target my painful areas. I’m pretty sure if I do these for a few weeks like you said. I’ll finally get my life back. I can’t wait to start on Sunday. I’ll pea for you in church tomorrow because I have faith that th we are the answer to my pain.
This has actually helped with the acute pain after trying it just once. Been suffering with this pain on my right side for months after I pulled the muscle and was barely able to walk for a whole week. Will keep it up and see if the chronic issue clears up at all. Thanks
Definitely be good to work through our hips playlist!!
This really helped me with trekking in Nepal, which is basically walking on steps for hours on end. I could feel my "hip hinges" waking up already after I did a couple of these excercises. Good Stuff! 🙏🏻
awesome!!
Thanks!
thank you!
Thanks
thank you!!
Did everything this video says and the results were immediate. I went for a heavier weight but nevertheless by the end of this mini workout the pain was 80% reduced. Definitely give it a try.
Thank you so much and keep up the good work 💪
Awesome to hear!!
My wife recommended you as i have the sore upper glute/lower back -on-one-side thing!
Is this the SI joint? What do you do for that?
@@bjacob9998 watch the video it tells you what to do.
Gish!! I can't believe all the new stretches I'm learning today. How come my physiotherapist didn't teach me some of these?? I truly hope this will help my my issues. Thank you 🙏🙏🙏
Most free physios are terrible or even private NHS ones are horrible they know absolutely nothing
I am so tight on my left side and that stretch feels amazing. Thank you
Thankyou . Gotta work on the plank I like this one . Easier for a senior.
Thank you so much, Tom and Jenny for all that you do! 🙏
You’re so so welcome! 💪🏼💪🏼
Tom - new to the channel.... Kudos for the great, straight-to-the-point videos. Answers I need without wasted time!
Thank you!! Glad to have you here!!
Aye, the hip hike range of motion was so evident at 5:48. Awesome camera work. Worthwhile move after seeing this, I wouldn't have thought as much just looking at the step height. 👍
Thank you!
It has been 10 years of progressively worse low back pain from sitting and hardcourt tennis. I just discovered these exercises and a similar video on another channel (Athlene X). I'm already lessening the pain. I've spent $$$s on chiropractors massage therapists and bio mechanics neuromuscular doctors. Nobody wants to fix it. Except Tom and some of these YT presenters. I will check back in a month and let you know if it is working. THANK YOU.
awesome!!!
Your videos are the best! Thank you so much! These stretches helped me so much.
You're so welcome! ❤️
My new favorite yoga teacher! As I develop as a yoga teacher, I find myself really developing more functional and therapeutic movements for students. Your videos are very inspiring for my evolution as a teacher!
Thanks so much! I love yoga 😄
I'm doing the excersises for my sciatica. I'm going to start these tomorrow 👌✅
Thank you for sharing x
Physio, don't teach you these exercises because they won't make any money, same for chiropractors
First time viewer-subbed🎉thank you
Welcome!! There’s playlists for specific issues too! Or just ask if there’s anything you need help with 💪🏼💪🏼
I try and get my massage clients to look into this type of work all the time, the ones that do get great results, the others blame me for their pain because I’m supposed to fix them in one hour a month lol
Exactly!! 😂 the other 700 odd hours might have something to do with it! Lol
Sometimes I feel like what I do is stupid and completely useless. Massage is great for getting someone comfortable enough to move again, which is vital for chronic pain that makes people never want to move (I’ve got bulging disks and hypermobility myself, and it hurts always) but I swear so matter how many people I refer to a physical therapist or talk about normal range of motion with, nobody ever just moves or listens. And then they go around saying “this massage therapist couldn’t help me, they’re terrible, it’s their fault I’m still in pain” but I’ll ask, “Hi, any luck with a physical therapist of moving through range of motion?” And they’ll say “Never did any of that, I want YOU to do your job and fix me”
Massage wasn’t designed to be used separate from movement, it wasn’t designed to fix people. It was designed to ease discomfort and provide care so people can de-stress and move again.
Swedish massage was invented by a German man Per Henrick Ling a physical therapist who used it along side gymnastics and fencing to treat pain.
Massage in india was used with yoga (movement) and nutrition + spiritual programs to address mental health.
Massage in china and rome was used once again with movement, nutrition (in some cases) hydrotherapy.
Yet no matter how much I let people know that for long term results they need to move their body like a human body, they always come back mad at me because I didn’t fix them. I’m not supposed to fix people, they fix and heal themselves, I’ll I do is assist.
This is so true! I’ve actually been referring sooo many clients to this page! They have no excuses now. When they come back in pain I say ‘did you do your homework 🤨??’
I’m a MT, I focus on injury specific deep tissue. I tell my clients I can help them in the process, but it’s more about what they do when I’m not around than the work I do. They need to lengthen and strengthen to fix structural imbalance.
Same here, i do masssges and recommend him to...
This is a chronic problem for me since I had a car accident 30 years ago. I'm feeling this today. I'll be doing these today.
hope it helps!
These were great , just found this channel this morning accidentally while looking for Pilates videos . Liked and subscribing ,thankyou
Welcome aboard! 😄😄
OMGosh! Tom! Just before i watched this one of YOUR ads cane on! If you ever decide on a career xhange you coukd definitely go into marketing. There have been a few of your ads i watched all the way through because they're so well done!
Haha Thankyou!! We do enjoy making them 😄
This routine is such a god-send - thank you so much!
You're so welcome! 💪🏼💪🏼
Exactly my problem area atm thankyou tom and jenny. Love your videos and humour
Thanks so much!!
Urgh I got acute pain in the right sacral region after a run, which is not exacerbated by any running. Will try theses moves. Cheers, guys.
hope they help!!
If you're prone to sciatica, doing the cross leg with the weight may cause a flare up no matter how careful you are or how good your form is.
Yes hip rotation first will be helpful in that case
Just come across your channel. Great informative dialogue. I will be referring to your instruction often. Thanks
Awesome, thank you! 😄😄
Fantastic work. Thanks for your videos, they're helping me a lot. Keep on! Yiu're really good at this.
Thank you!!
What a great suite of exercises! Thank you.
You're so welcome! 😄😄
Contemplating attempting the Pigeon, dying Swan coming to mind!
Haha that’s a great name for it!
Been looking for videos that help me for months 😵😵
Just found your channel within the last couple days & just found this specific video today which caters to my issue specifically.
Just finished my first set of these exercises & my back feels 10x better! Can’t wait to see how it feels after doing this routine daily for a couple weeks 🥳🥳
Earlier this year I started lifting weights for the first time in years & found myself barely able to walk within a couple weeks with my lower left back completely thrown out. I tried a combo of approaches to fix it including other stretch videos because I thought I might’ve had a slipped disc, chiro which didn’t help much after the first appointment, & massages which helped but didn’t get my back to 100%.
I’m thinking about getting dry needling. Do you think it would complement this routine or should I wait to see if this is enough?
Awesome to hear!!
Basically you want to focus more on building flexibility and overall stability, needling is just a band aid if you have specific things you need to strengthen movement wise
I hurt my back by forcing my lumbar spine into flexion, and 6 days later there was still stiffness in my lower back just above the buttocks. Feeling so much looser after these exercises, thank you! 🤗🤗🤗
Check out our hip stuff too! If your spine is sensitive to certain movements then increasing your hip flexibility is a big help!
I thought it was impossible and possibly dangerous for me to even attempt this stretch. But after almost a week this nagging pain on my right side side, i was willing to try anything. So rather gingerly i managed to get into the pigeon pose for about 39 seconds and was pleasantly surprised to find that most of the pain had just vanished. I can atleast walk around without an awkward gait, though bending forward is still a bit tender.
Thank you very much Tom and thank you RUclips algos
Fantastic! Keep it up, definitely check out our hips playlist!
Thanks for this video. I will definitely try this and see if there is any improvement in the painz
I've added pigeon pose to my SMM and wow, the difference is massive. The pain is pretty much gone, to the point where I"m expecting it and then suddenly realising 'oh, no, it's pain free'!
Awesome!
I need to try this. My glutes are tight and keep messing with my pelvis. 🤦🏻♀️ Bit of burning and bruise pain in this area.
Hope it helps!
I've been looking for this my whole life! Thanks Tom, I'm going to give it a try 👍
Excellent! Try it for a few weeks regularly
Looking for alternatives to this pigeon pose for SI joint dysfunction issue.
My upper glute pain is over the right SI Joint, dorsal SI ligament and all the connective tissue in the sciatica notch. My hip doctor thinks that it's my L5-S1, I'm sacralized on the right only. Same side as the pain. It's probably from birth and not something that happened over time. He thinks that the joint which forms is inflamed.
He didn't even flinch at my L4-L5 mild facet aropathy and small bulge and mild degenerative bilateral sacrollitis, per my pelvis cat scan. He says that not atypical for people in 30s or 40s. Hes like I think it's your partially sacralized L5-S1 causing pain. I dont iknow. It doesnt explain my SI joint moving with external rotation and even extension. Think clamshells.
I've had shockwave and stemwave and the ligaments do feel stronger. Not perfect but it's definitely stronger. I'm still going and looking into prolotherapy injection for the L5-S1 joint, SI joint connective tissue including the sciatica notch, and the L4-L5 facet joint.
What I have now is a nerve pinch at that upper glute/SI area that can refer into the glute, almost along the piriformis and it can go down the side of my right leg if the nerves are really inflamed but not the back. I seldom get sciatica. It's not my back. My back is not referring. I think my L5-S1 right sacralization puts more pressure in my L4-L5 which could explain the small bulge and mild facet joint arothapy.
I was told there are surgery options to break the joint up, defusing the bones. I don't know if that makes sense or what it would do to me since my body had been this way probably from birth. But I'm not closing the door on it.
I think I need to try injection and build my body up and see where my pain is at. I was out of pain for 1.5 years. Why couldnt I be again? There has to be a way to fix this without even thinking about surgery. If I can get thus nerve pinch to subside, thatll will be another step forward.
Have you see our 90/90 playlist? I prefer it to the pigeon for beginners
Nice music! Also i like the instructions and excercizes!
Thankyou!!
I had a pinched nerve that set off the top of my glute, then I got a num foot too. Massage and Traction was prescribed. Maybe I can give this a go
Check out the 90:90 position and see how you are with that 😄
That's amazing my m8, I love your videos ❤
Thanks so much!
Hello. I cant get anywhere near the initial position shown here. My bum/hip is 3 or 4 inches off floor😅. Solidly-built bloke with tight hips n groin, lower left back locked up as a result.
My pain is lower back 3 heirnated discs but over time now it's the right hip and upper side glute
Good to check out our hips playlist, generally make everything work really well around the area and the symptoms reduce alot
@@TomMorrison ok thanks
Hi there, thank you for all your helpful, effective, and expert mobility and strength programs. I've been doing your inner knee pain routine for about 14 days in addition to the 10 minuted and 5 minutes mobility routines. However, my left inner knee and adductor are super sore as I do a lot of cross legged meditation (I live in Northern California at a Zen monastery). I'm wondering if I should stop doing the inner knee routine and just do this glute med pain one until the left leg and knee aren't so painful. Thoughts? Thanks! (oh and I purchased your SMM bundle, but am building up to it by doing these routines for a month). Bows of gratitude from the chilly mountains!
You can try swapping the Inner Knee Pain circuit for this one for 2 weeks & see if that helps!
It covers more angles of the hips & legs, to cover more bases - sometimes the cause of pain can be unexpected so good to stretch different areas! ruclips.net/video/lQgy4820wiU/видео.html
Great video. Thanks for sharing
Thankyou!!
Someone with severe right sided low back pain due to disc hernia Timon ca not possibly do any of these.
We have many different ones, you would be wanting the during a flare up video in that case
Hello Tom, love your videos however I'm terrified to try some of them, especially the pigeon pose. I'm plagued with lower back pain and sciatica but I've had a hip replacement which I've dislocated twice and it popped out very easily both times (trying my laces). I want to try some stretches but absolutely don't know what ones are safe for me. Keep up with the good work 👍
Start with the clockwork hips drill video! Safest one to begin with!
Yeah, I did all of these stretches. Then, out of the blue, my Primary Care Physician ran some tests (blood + urine). I have been diagnosed with Chronic Kidney Disease!
Crazy how many times I’ve seen things like that, always getting people to check stomach and head stuff, not everything is just muscular! Always best to get checked out!
Thanks so much really helps and makes perfect sense😁
You're very welcome!
Well well well. It seems I've hit the Rehab mobility guild mine on this run. So many things that I need to work on.
Now, on to videos that teach me how to schedule
Pretty sure we have one called how to fit it all in! 😄
Yes! Thanks to a motorcycle accident I was in where I landed on my right butt cheek and twisted my pelvis, among other things. I will definitely try this!
How did it go???
@@TomMorrison- Great! I definitely feel a difference. The tightness in my right hip/glute area feels loosened up which is a relief. Plus, after doing these, I don't feel like I'm twisted to the right when I walk. Thanks!! 👍
That spot (SI)... lots of lifting, stretching, yoga, massages and heat.
But the chiropractor relived it in 2 weeks
Is there an alternative to the pigeon pose? I’ll do myself a mischief.
Yes the 90/90 position would be ok
@@TomMorrison thanks for answering.
I’ll do myself a mischief.
Great turn of phras!
Just what I was going to ask!😊
Glad i found this. Exactly what i need. I find my hip is popping from the forward stretch. Is this normal? Thanks Tom
Hopefully as you increase your hip stability overall it’ll stop happening 😄
@@TomMorrison thanks. I'll get onto that.
Hi Tom! Thank you for all your awesome knowledge and advice! I followed along to this video two days ago and since then the front of my right hip (right in front of the joint) has started hurting. How do I know if it’s a good pain or a bad pain? And how do I address it?
I almost never work out and stretch but I’m still flexible, I don’t know if I should have taken it easier since I’m flexible but weak?
Check out the couch stretch, hips move a lot of ways so sometimes when you start “fixing” something you can see pains bounce about, keep moving but if unsure check with your physio
Great information, thanks
Our pleasure!
Could not get the back leg near straight on opening stretch nor hold the side plank for more than ten seconds but felt good lol
Keep working at it!
Left inner thigh feels strained 🥴
Should I leave my back leg like a 90/90 variation?
hey tom, what to do with the 4:00 exercise if the hip snap everytime i go down and snap i go up, what does it could be? thx a lot man!
Hard to tell without seeing your squat and overall hip movement really! Would check how you are with the 90/90 position each side and couch stretch and see if it changes that happening
Great video. Thanks
I've just found this after sending you a msg 10 minutes ago this is perfect 😂 thanks Coach
The first exercise; both sides my flute does not touch the floor to press down? The pain I feel is in my flank area?
that's ok! Quite normal, you can also try this one as an alternative, see if it helps you stretch your glute a bit more: ruclips.net/video/eXwGHf7oha0/видео.html
I noticed that when on my Right leg for the hip hike im getting the classic outer hip snapping feeling- its not painful during the movement. This also happens to be the side i typically get glute pain and knots near the iliac crest. My other issue is my left QL is also tight and sore when i foam role. Does this sound like i have a glute med imbalance/excessive tightness? My flexibility is and always has been pretty poor 😔. I am just recently getting serious about my mobility training as opposed to only strength training.
I was amazed at how useless I was at the pigeon pose. I was getting uncomfortable tension in the TFL. Is there any exercises i could do to loosen that area up first? Thank you
90/90 is always a good shout before it if you’re struggling
@@TomMorrison legend, thanks
Once again awesome info.❤
Also: I want your shirt 😊
It’s on our merch store 😄
@@TomMorrison I need to get me some!!! I live in Switzerland..all the gym people will be jealous🤣
Thanks 👍
I have a dull ache around the upper glute / si joint / lower back area on one side but have no idea if its piriformis, si joint dysfunction or disc herniation. Just trying everything!
Luckily a lot of the same drills help those things, search the 90:90 position and see how you are with it, if it’s easy then it’ll be more of a strength issue you have
Great stuff as usual.
I don't know if you know who he is, but you sound like Will Miller from the Irish Rovers.
no I don't know him but Irish-Canadian makes sense!!
I guess the Irish Rovers are a little ahead of your time. Great info in your vid and you explain everything very well!
Thanku!!!!!🎉🎉🎉🎉🎉🎉
Great post, explanation thank u, tight hips here always
When i do the hip hike i get a tingling pain in the underside of the toes on the standing foot when my other foot drops. My current situation is hip nerve pain near flud medius which bypasses the thigh and radiates down my sin and into the top of my foot. My physio has me doing a few stretches after getting his elbow into my hips as the glutes are mega tight.
You could try adding this one into your routine! ruclips.net/video/vC5ZDv-bG2o/видео.htmlsi=KoNEzsITwVOAjT3D
@TomMorrison I've started doing those already so will keep it up. Thanks 😊
When I do the pigeon pose with my right leg forward the pain in that knee is intense. I'm guessing my hip is so tight it's pulling clear down to my knee?
Can be, the 90/90 position would be a better option for you
This seems like THE perfect video for my chronic SI joint pain on the right side since I'm super tight on that side and the hip hikes demonstrate how weak I am on the right side (get fatigued quicker and are more painful). My right leg externally rotates when I'm sitting with relaxed, dangling legs (e.g., on chair lift snow skiing, my right ski is rotated out ~ 45 degrees) so I think my internal rotator muscles are also weak. I've been doing these exercises faithfully for nearly a month but I'm not improving and it might be getting worse since I'm finding it more and more difficult to sit for long without gnarly pain around right SI joint. Sitting is the worst! At what point does one consider these problems might be coming from a low back/spine issue? Thank you!
If it’s been a month I would say this one isn’t for you, there’s many other factors like overall leg strength and balance to consider, our SMM program would help you figure out if it’s flexibility or stability you’re missing
@@TomMorrison I'm always impressed that you spend time down here taking care of people, so thanks for that. My adductors, the tops of hams, and hip flexors are all tight and weak on the right (painful) side so I'll take a look at your SMM program. fwiw, I had a thoracotomy on that same side as a kid to remove an inhaled tooth which seems to be plaguing my entire right side as I get older.
@@Idaho_Spud very interesting! Yes we see a lot of disconnect with certain things after surgeries and can take a lot of effort to stop weird things happening so definitely wouldn’t rule it out 😄 definitely you would benefit from just all over joint health rather than trying to figure out one muscle at a time
@@Idaho_Spudcheck out Socal chiropractors channel personally didn't have a jaw issue but he's helped many doing jaw and neck he doesn't have the normal approach many others in his field have.
@TomMorrison Tom my right hip ( well both but R more so) I'm in so much pain at night, laying on my side the pain in unbearable. Gp says my hips are fine so it must be referred pain (L4 L5 operated on many years ago) sciatica on going down my R leg, tail bone feels like it's being dragged down when rising from sitting.
Hi Tom and Jenny. This feels great on one side the other side feels tight and achy, which is the same side where I have chronic mild stiffness and pain. Thoughts? Do I continue or add a movement? I do the beginner hip stretch regularly (follow a long ). Thanks from Montreal.😊
Check out the QL foam rolling alternative video too would say, and keep up with these also!
I have seen these stretches on another channel and did them but it only made me feel it more after. I just thought it was because I didn’t give it enough time to rest, so I did and I didn’t feel it is acceptable the awareness of that is was there, faint. Saw this video more than a month later but now I just feel it again.
It makes me wonder if the muscle is the same one you are mentioning in this video. It’s just about the right cheek small and closer to the spine.
I pulled this when laying on my back and lifting my leg and getting more resistance from the blanket than expected. Any ideas on what it is or suggestions would be appreciated.
There’s so many factors when it comes to back pain really, this is just a targeted routine that’s usually helpful if the hips are moving ok outside of that, if you have tightness or weakness somewhere else it could be a referred pain
What's the name of the cross legged dumbbell hip stretch exercise? Do you hinge your hips or just reach away with your upper body>
It’s like a diagonal hinge almost, imagine you’re trying to get your rear as far away as you can from the weight. I know it as a QL side bend but I’m sure it probably has 3 different complicated names too 😂
when I cross one leg in front of the other I get pins and needles in the outside of my stretched side knee... what causes that?
Could just be because you’re not getting into that position enough, would aim for short bursts with it more frequently
OMGosh. I just did THIS video. Nvm the complete circuit that is recommended. My left butt cheek feels like it worked out for and hour. I've got some work to do.🎉
Omg, I did this yesterday and both my cheeks are soooo bad today😮 lower back feels better though😅 will try again tomorrow !
I like the music.
I have this pain from bending over and tying my shoes.
It's not as bad as when I first got it but its still bothering me . These look like they will help I'm thinking it's my sciatica nerve
Yeah they're definitely worth a go!!
Hi tom and jenny, can this stiffness be the reason why I can't backbend, because when I bend back I feel a pinching pain
I got this horrible glute medius pain and triggering in the l5 area back pain after watching and doing the exercises on inner knee. Why?? :( where do i kneed to start to feel better. How can we get in touch. After watch your video on inner pain
Potentially the adductor video if you’re struggling to stabilise the hip, can send me an email at tom@tommorrison.uk 😄
@@TomMorrison thank you for the quick reply i have sent you email. Lets see what we can do together
I can’t see anything there, try hello@tommorrison.uk
No chance of doing this particular stretch with 2 x replacement knees !
cannot get down there to do this
Is there another way to release this lower back localised ACHE ???
.By the way just found your channel and busy doing some of your other stretchers .
Im old ..But wont give up .Thanks
This one is good!
Is it okay to do the others without the pigeon pose? I badly torqued my knee with pigeon and have had knee replacement on both sides. I don’t think I can do pigeon but the other sets look doable.
I can do the pigeon pose on one side, the other I find it stretches just getting into the initial pose! Is it a case of just sticking with it and trying to progress that stretch? Thank you for the content.
Yes spend more time on the side that feels tighter and it’ll start to balance out over a few weeks
@@TomMorrison thank you.
Are these exercises part of simplistic method?? Or different program? Tia
The Simplistic Mobility Method is full body so addresses all potential reasons for pain in that area
@@TomMorrison is the simplistic mobility method by itself going to be on sale soon?
Another great one 👍
Thankyou!