This is perfect, most youtube videos are over complicated for me with no result, sometimes doing more harm than stretch. This is what i was looking for.
I came here looking for pointers as to why I still struggle with tight hips and piriformis pain on right side. I'm someone who can do pigeon, as I practiced yoga for a very long time, but after a surgery I was on rest that I believe caused an imbalance. When my pain flares up my chiropractor asks me: What have you been doing differently? The answer is this exercise right here. I hadn't been doing this one regularly, but remember doing this faithfully the last time this pain flared up this bad. I have a lot of flexibility, but even a little tightness triggers a whole lot of pain. I'm going to take this advice before getting back to my PT exercises from when this first began. As someone who has fibromyalgia I can tell you that twists like this done everyday speed up the recovery, but the trick is definitely to listen to your body first. My body craves these stretches everyday and if I don't keep up on it the pain just comes back. Thank you for explaining this in a way that was easy to understand. I'm hoping this will help me to finally correcting the imbalance in strength in these muscles and heal it once and for all.
Everyone that has had hip impingement should watch this. I had surgery for HI but never addressed WHY my hip joint was so tight. This is THE best stretch I’ve eve used to address the issue of those tight internal hip muscles. The other thing I have been doing is glute kicks for strengthening the glute Maximus.
This is a wonderful video. This is definitely a good starting point for me to build on. But also the stretch on my glutes and obliques felt so good. Thank you!
External rotation--pain in it--is my most significant hip issue. I am a dancer that needs to have 90 degree hip rotation per hip. That's tough to do and maintain in middle age! I would love to see more videos about increasing external rotation and what can be done to decrease pain in hip flexion. Thanks so much!
you just saved my life i have piriformis syndrome only on my left side and could never get any relief this worked instantly after holding for 30 seconds i felt amazing thank you
Hi Maks, Thank you for these exercises. I’m very new to your videos. I have a reoccurring injury in my left hip ( child carrying hip in past). I’ve just studied Hatha yoga, for past 2 weeks, I have aggravated the hip/groin area to the point I could barely walk, get in car, sleep. I’m fairly inactive, so thought, my body just wasn’t used to the motion. It hurts most on hip extension and, external and internal rotation. Any advice please? Or any video recommendations to diagnose myself.
Hey Sally! Welcome to my channel, glad to have you. I don't recommend trying to diagnose yourself over RUclips videos. Instead, I would try some gentle follow along movement routines that encourage more calm and balance into your body. I have a playlist on my channel called "Follow Along Workouts" that I think would be a great start. Good luck!
I did the 90 degree test against a door and i stood no chance getting my ankle over my knee, even with lifting my tailbone a little bit. the left side is of course a little worse. and when i sit and place my ankle over the other knee, there is only pain in my left side.
For the test, not only I can't lift my ankle to mid-lower leg, but I can't even raise my hips in reaction, due to a major lack of core strenght. Does that mean that I have a very severe condition in regard to not only hip movement capabilities, or maybe a lack of coordination between the muscles, joints and the brain?
@@MaksReznikplease i need help i have a left sacro iliac joint pain together with hip abductor tightness .. can u combine please this strech with other physical exercises to improve the hip rotation and treat the SI joint pain ?
Try to do the exercise with your feet farther away from you. This reduces how much hip flexion you're in and I find it helps people feel the stretch better.
@@MaksReznik I am talking about your solution...it requires one bringing ones ankle over opposite leg (see at 4.49) ...I cant do this so solution no good for me I can barely get my ankle over opposite ankle with opposite leg straight. Yes please make another video that would be welcome. But most videos on this subject are very poor , either full of jargon or make big assumptions about a persons baseline abilities . Thank you
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](/img/1.gif)
This is perfect, most youtube videos are over complicated for me with no result, sometimes doing more harm than stretch. This is what i was looking for.
Glad to hear you found it so helpful!
Best hip external rotation exercise I have ever encountered! Thanks so much Maks!
You're very welcome! Glad you found it helpful.
Feeling the stretch for the first time after doing many other stretches! Best stretch!!
I came here looking for pointers as to why I still struggle with tight hips and piriformis pain on right side. I'm someone who can do pigeon, as I practiced yoga for a very long time, but after a surgery I was on rest that I believe caused an imbalance. When my pain flares up my chiropractor asks me: What have you been doing differently? The answer is this exercise right here. I hadn't been doing this one regularly, but remember doing this faithfully the last time this pain flared up this bad. I have a lot of flexibility, but even a little tightness triggers a whole lot of pain. I'm going to take this advice before getting back to my PT exercises from when this first began. As someone who has fibromyalgia I can tell you that twists like this done everyday speed up the recovery, but the trick is definitely to listen to your body first. My body craves these stretches everyday and if I don't keep up on it the pain just comes back. Thank you for explaining this in a way that was easy to understand. I'm hoping this will help me to finally correcting the imbalance in strength in these muscles and heal it once and for all.
No exercise can fix everything but sounds like this one can be an important piece of the puzzle!
Everyone that has had hip impingement should watch this. I had surgery for HI but never addressed WHY my hip joint was so tight. This is THE best stretch I’ve eve used to address the issue of those tight internal hip muscles. The other thing I have been doing is glute kicks for strengthening the glute Maximus.
Glad to hear it helped, Ron!
I agree.
This is a wonderful video. This is definitely a good starting point for me to build on. But also the stretch on my glutes and obliques felt so good. Thank you!
You're very welcome! Glad to hear you found the stretch so helpful. 😀
This would make a good research paper. Using Mak's method to improve external rotation vs the other methods using elastic bands, etc....
should be able to get a grant for this!
Would love this Doug!
@@MaksReznik OK let me ask around!!!!
External rotation--pain in it--is my most significant hip issue. I am a dancer that needs to have 90 degree hip rotation per hip. That's tough to do and maintain in middle age! I would love to see more videos about increasing external rotation and what can be done to decrease pain in hip flexion. Thanks so much!
Yes! I will definitely make more videos on hip external rotation. The demand seems to be there 😀
great exercise. I feel it’s super helpful for me. thanks Maks!
You're very welcome!
Thanks. I had a knee replacement and 13 months later it’s slowly loosening but can be better. Also will these help tight it band on knee
Amazing.
you just saved my life i have piriformis syndrome only on my left side and could never get any relief this worked instantly after holding for 30 seconds i felt amazing thank you
You’re very welcome!
Hi Maks,
Thank you for these exercises. I’m very new to your videos.
I have a reoccurring injury in my left hip ( child carrying hip in past).
I’ve just studied Hatha yoga, for past 2 weeks, I have aggravated the hip/groin area to the point I could barely walk, get in car, sleep. I’m fairly inactive, so thought, my body just wasn’t used to the motion.
It hurts most on hip extension and, external and internal rotation. Any advice please?
Or any video recommendations to diagnose myself.
Hey Sally! Welcome to my channel, glad to have you. I don't recommend trying to diagnose yourself over RUclips videos. Instead, I would try some gentle follow along movement routines that encourage more calm and balance into your body. I have a playlist on my channel called "Follow Along Workouts" that I think would be a great start. Good luck!
@@MaksReznik Thankyou
Great video, thanks.
I did the 90 degree test against a door and i stood no chance getting my ankle over my knee, even with lifting my tailbone a little bit. the left side is of course a little worse.
and when i sit and place my ankle over the other knee, there is only pain in my left side.
For the test, not only I can't lift my ankle to mid-lower leg, but I can't even raise my hips in reaction, due to a major lack of core strenght. Does that mean that I have a very severe condition in regard to not only hip movement capabilities, or maybe a lack of coordination between the muscles, joints and the brain?
No severe condition! You just need to get stronger and build more function in your body. Start with the exercise in this video 😃
In your experience does stretching improve external rotation more than active work such as a hip airplane etc
I'd say stretching combined with strengthening is the best way to improve external rotation.
@@MaksReznikplease i need help i have a left sacro iliac joint pain together with hip abductor tightness .. can u combine please this strech with other physical exercises to improve the hip rotation and treat the SI joint pain ?
My knee left knee hurts,when I cross my left leg over my right leg.
Bruh. That was an intense stretch. Didn’t know it was that bad until now
Intense but worth it!
When I try to rotate, I don’t feel a stretch. My knee is really high and I just feel a pinching on the front of my hip.
Try to do the exercise with your feet farther away from you. This reduces how much hip flexion you're in and I find it helps people feel the stretch better.
@@MaksReznik Thanks!
what if you cant even bring your ankle up over the opposite knee ...I though you said this was for someone very limited...so disappointing
Try moving your feet further away from you in starting position...I plan on creating another video with me demonstrating this different variation.
@@MaksReznik I am talking about your solution...it requires one bringing ones ankle over opposite leg (see at 4.49) ...I cant do this so solution no good for me I can barely get my ankle over opposite ankle with opposite leg straight. Yes please make another video that would be welcome. But most videos on this subject are very poor , either full of jargon or make big assumptions about a persons baseline abilities . Thank you
This is pretty advanced knowledge thanks