How I beat my hip pain + two stretches for the outer hip muscles (IT band , TFL, and glutes)
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- Опубликовано: 31 янв 2019
- Chronic hip pain is a drag on your life. See how Matt has beaten hip pain with a simple strategy (despite having hip arthritis), and learn two highly effective stretches for the outer hip. These stretches will target the TFL, glute minimus, glute medius, glute max, hamstrings, and deep hip rotators. Learn the meaning of ATM at Upright Health.
6:57 - Stretch #1 for lateral and posterior hip (glutes, hams, rotators)
11:20 - Stretch #2 for TFL and glute min.
How to Fix Pain in the Tensor Fasciae Latae (TFL muscle): www.uprighthealth.com/blog/pa...
Beginner hip training program: uprighthealth.com/healthy-hips
Hips playlist: bit.ly/uhhipPL
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MORE HELPFUL/RESEARCH LINKS
Understanding pain: • Video
Hip arthritis: • Hip Pain and Hip Arthr...
Back pain and X-rays: www.painscience.com/articles/...
Back pain should NOT be treated with bed rest: utswmed.org/medblog/lower-bac...
FAI and hip pain research playlist: bit.ly/FAIresearch
Example of contractions while stretching: • Hip pain relief - one...
Example of contractions while stretching 2: • How to stretch your hi...
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ABOUT THIS VIDEO
Matt shares his story with chronic hip pain and hip arthritis. He explains how he's beaten hip pain repeatedly in his life, solving popping, snapping, and aching in his own hips. And he shares two stretches for tight lateral hips that will improve hip mobility. If you have a tight TFL, glute medius, glute max, or glute minimus, you'll want to watch. And remember the ATM theory: Always Think Muscles.
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MUSIC
David Cutter Music - www.davidcuttermusic.com
If you're scared you're in pain or damaged, check out this great video by one of the world's leading pain researchers: ruclips.net/video/oji2mfcjisk/видео.html
Beginner hip training program: uprighthealth.com/healthy-hips
Have the FAI hip pain diagnosis? bit.ly/thefaifix
There is big pop in the sacrum I think ,left side when I do some exercises but it doesnt hurt it only cracks.
It's Abit difficult to see what you're doing wearing black clothes. You do make excellent sense. I'll certainly work on what I hope you showed. 👀 Thanks
Upright Health is
It helped right away! Thank you!
Subscribed. I’ve found the same principles work for me... and I suffer from the hip and low back pain as well. I also try to stay tuned into what my body is craving or trying to tell me too. I even follow my food cravings, or at least interpret them as a need for a certain nutrient or something specific. But thanks a lot for the helpful video bro, I’ll check out the others soon. And I will definitely be trying to add stretch #2 to my regular plan and see how it goes! ✌🏼🧘🏻♂️
I have had crippling pain for 14 months and had endless trips to doctors and physio sessions. Just when I was beginning to feel completely hopeless this video has given me the biggest sense of improvement of any other exercise I have tried. I am indebted to you. Many many thanks.
Happy to provide hope and guidance for you. 🙏✊
Hey Matt... it's 6 months later... Did this work for you for positive results?
@@denisemsummersett9400 it really did help me a lot. But I discovered that I require surgery and am currently waiting for a date. Exercise like these have honestly kept me going until I finally got a diagnosis. Checked in with the doctor that I wasn't putting myself at risk doing physio like this...but was approved to carry on within comfortable limits. I wish you lots of luck and good health.
Hi Matt, if you are having pain I would suggest a pain mgmt doctor who does ABLATIONS it burns the nerves and NUMBS any PAIN that you have, you can get it done on your back, hips and knees and its AWESOME !!! NO SURGERY try this first if you are still dealing with pain be blessed and Shalom
@@janinehenschel4988thank you so much for that information. I will definitely look into it!
I am an MD and found most MDs including orthopedists do not approach musculoskeletal problems with your approach. I love your videos and use them in my own life. Thank you for doing them!!
Great to hear! Thanks for following along!
I am from India 62 years old woman having left butt pain and for 4 months doing stretches but your technique worked on my pain
Awesome! :-)
Bro. Your awesome
Dude you’re genius😓 I’ve been suffering for 4 years with hip and si joint pain from a deadlift injury.. these two stretches helped me tremendously!! I feel stable and strong in my hips again after doing them for 10 minutes
How is it going now a year later ?
Matt, you are an amazing individual! Thank you for your plain speaking, educational, thoughtful and wonderful videos! Your ability to speak so eloquently combined with the expressiveness in your body (to illustrate the stretches) is second to none. Your channel is a Godsend. Thank you.
Watched about 50 videos the last 3 days, did everything they said and I just found yours right now. This one helped the most and their stretches and exercises were nothing like yours. Thank you so much
I'm 75yrs old,got to try some of these exercises fed up of pain killers 🥴
I'm so glad you talked about putting your baby down in the crib! I'm a newborn nanny, and this has been a problem lately for me too. Thanks so much for posting, and congrats on your baby!
Coming back to this channel again and again. SO thankful for you guys!!
I am so thankful for your videos! Working on posture has been the #1 reason why I have less pain now. I look forward to all of your videos!
I really appreciate how calmly you explain things. I’m looking forward to trying these out today. What you’re saying about pain, restoring balance, and that we’re not permanently damaged. I’ve had hip pain in a few areas for around 14 months. I can resonate with what you said about sitting, driving, etc. 🙏🏽
Ohh man I really feel relaxed and less pain in a one session, I really having a hard time believing after years of pain, I am highly positive this is the journey to my recovery, thanks a lot and respect to the work you doing. 😊😊
This man really knows what he is talking about.
This represents the Best of what RUclips can be. Thank you so much for this channel👍😊
Dan Jones couldn’t agree more!!
Thank you so much for teaching your stretching program. I’ve been in pain and bothered for years by weakness and inability to function normally. These have helped me with just one session!
So glad I found this video while scrolling. I’ve been suffering with debilitating low back, hip and groin pain for almost a year. I just started physical therapy- what you are describing is exactly what’s going on with me. everything you said makes perfect sense. I cannot seem to relax that muscle in my right hip, the pain is going into my groin and I cannot walk. I’m looking forward to doing these stretches!!! Thank you so much for this video!!! I subscribed to your channel and am looking forward to more great advice! Thank you again !!! 👏👏👏
Just when I was about to throw up in the towel... you came to restore my faith. I will keep watching particularly this video and keep practising these stretches until I can move without pain...god bless
Your channel is a godsend. I'm so happy I found you! I've been told similarly wrong things by doctors many many times.
Thank you so much. Just one session of this (honestly) and I already feel eased and upon walking there is virtually no pain in that muscle and I have been in pain with that hip for years and could not lift that leg up and onto my knee without manually putting it there. Thanks again. I am going to continue. Also my balance is better.
Right on Matt! I had terrible hip pain for many years but discovered working with it the right way saved me from surgical intervwntion. Thank you for all you do and sharing real natural solutiions.
That first stretch rocked my world! I started a desk job about 6 months ago and try to alternate between sitting and standing as much as possible. My left outer hip in particular has become so sore, and my inner hips ache and pop constantly. I will incorporate these stretches into my daily regimen! Thank you so much for sharing this info!! 🥳
Great video. Lots of practical, common sense advice delivered in a very engaging manner.
Keep up the good work!
Maybe the best video i've seen that educates me on pain and function of muscles. I have chronic lower back pain and this information was very mentally useful.
Happy to help. We've got a few videos on back pain out now. Be sure to check out the back pain playlist as well: ruclips.net/p/PLfKNSz5BBcBGd6qElhfu9Qu5nCYKswsFy
Agree!!!!
Big thanks for this informative and approachable video! Your humble yet knowledgeable approach really shines through. I'm grateful for the valuable insights and experiences shared here.
THANK YOU! I have had a tight hip issues ever since a vertical cut abdominal surgery 18 years ago. Most of the surgery was on the right side and right hip has always been the tightest. I felt blood flow in my hips immediately after doing the 2 strengthening exercises and these stretches. PTs kept telling me to stretch but it never worked. These work!!!
my right hip has been hurting for a week now and I've been so scared thinking I have permanent injury but I've tried all your strategies and they're working thank you so much ❤️
Loved this!
Following a bad car accident and getting all kinds of "just rest it" messages, (it only got worse) pilates gave me this type of "ATM" mindset.
It has done wonders, I feel decade younger thinking and working this way!
Also , combining tennis ball massage gets me to a point that allows me to stretch muscles that are already super tight.
Thank you so much, had this pain for months and these two exercises are the only ones that really hit the right spot I am in my 70’s and you are so informative.
Exercises at 7.08 and 12.03 thanks so much, very effective 👍
Thank you!
Thank you because I was about to panic. I did your exercises and I feel 98% better!!! Thank you so much and for the encouragement. Congrats too Papa😊
Thank you so much, I have been dealing with hip pain for a while and especially due to the amount of cycling I do. I stretch an hour a day before working out and my lower back and hips were in constant pain. These 2 stretches bring relief, so THANKS!
Amazing explanation....one of the best si far!!! You’re so young yet so passionate in helping people in pain. Thank you and God bless!😊
Awesome Matt - your videos are really helpful - specific exercises to relieve my hip pain, like these to lateral hip stretches especially the first one using stretch and contract combinations. Waking up my hip muscles is a challenge but the after effects of pain reduction are very rewarding.
Wow! Matt has a lovely way of communicating so smoooooth! Well done bro this is useful
Gosh...this has really helped me. I noticed outer hip pain a couple years ago..I'm 70 now. Thanks so much! I also don't believe in rest rest rest. I believe that we need to keep moving all the time.
Matt & Co are tops. If i lived in the states, I would most definitely give them a visit. Getting so much from these videos. Couldn't be better. Keep up the good work, guys! Many thanks.
Outstanding hip stretches and precisely what I've needed! That first one is a true jewel (and so is that beautiful baby). Thank you so much~ 💕
I started a program of qi gong to improve stability of my lower body and developed stitching hip pain that became a constant misery.
After going to my doctor & chiropractor, who took Xrays and MRI, I was told I have degenerated joints due to age and arthritis, and advised to rest, stay off my feet & given pain medication.
Rest only made the pain worse, keeping me up at nights.
Am so glad I found your channel!
Now I know I was given bad advice. I started the hip and inner thigh stretches to retrain my muscles, and it has made a world of difference! I'm easing back into qi gong now - much wiser for taking *your* advise. Thank You.
Thank you thank you. I went to drs for years. Forget that. I haven’t even done these exercises yet and I know I’m going to finally have relief from the suffering I have been going through. I know you really know what your talking about. I just never had anyone explain the things you did. Thank you so much ☺️
Excellent demonstration & explanation of hip pain! I'm sharing your video with my husband who was diagnosed with piriformis syndrome this past May & has been seeing a chiropractor & going to PT ever since! He has not been told about the 2 exercises you suggested but I think it will help him ALOT! Thank you again for educating us on ways to strengthen our muscles which in turn will help our bodies heal naturally.
Awesome..... thanks... I am sharing this video with my husband who has been dealing with hip pain for a few weeks. 🙂
I like your atttude and demeanor about hip pain. you're speaking exactly to what is going on in my hip pain chronically. Covid is part of my problem, lack of my regular workouts. but being creative and empowered is so helpful. thank you!
I too have severe arthritis on my hips, but because I practice yoga every day as I'm an instructor, I do not take any medication for my hips. I simply changed to a plant based diet, work on. lots of hip openers, stretch all the time, and I am as mobile and agile as my younger self. I love how your youtube resonated with how I treat my hips too. Keep up the great work using non invasive treatments to care for your hips.
Lucky for me I discovered your hip pain videos. Months of resting and just stretching has not relieved my hip pain (diagnosed as bursitis). ATM makes sense and I have begun the basic strength exercises. I am optimistic my pain will recede as my muscles get stronger. Thank you for very specific, clear, thoughtful advice.
This was so well done. I couldn't agree with you more about being professionally qualified to talk about hip pain you were spot on with the chef analogy good for you. I'm really enjoying all of your videos can't get enough of them keep them coming.
This man is BRILLIANT in his approach to pain and what it really means. Practical and pleasant grounded in physiology science, he speaks to the core concerns of elimination of pain through intelligent muscle flexion and contraction. Thank you so much!
Yah... gave up on Dr's long ago. They immediately want to write you a script or go get a ton of tests. They know nothing about diet except to tell you not to eat red meat (so I now eat only meat and fresh vegetables) and I do muscle strengthening exercises. So happy to have your videos pop up and am now a subscriber and feeling better already. Thank you! I'm 66 and I garden and sometimes clean the house, but there's my beautiful little Haflinger in the back pasture that would love me to get on her again. And I shall! Thanks again!
You are talking pure sense. "Doctors
"generally think that everyone but them is allowed to think for themselves. I personally dislike having my body doctored by anyone but myself. Love your chanel. Thank you very much.
Thank you so much. I did the stretches with you. It’s time for me to get in the gym and work it...💪🏾💪🏾
The video is a Godsend. It gives me hope, joy even before doing the stretches, thanks to your knowledge. For last 2 months I have been so scared thinking of hip replacement surgeries . I had been so depressed worrying that my hips had been permanently damaged . The first stretch works so well for me. Thanks a million.
Seeing an orthopod tomorrow for a knee, I think, IT syndrome, this came out blue, causing more pain than knee!! I have put off so long, but I'm so glad I found you!! As a nurse, I listen to myself... & You now! Trying you excerises now!!!
I like your straightforward presentation. Look forward to seeing other videos. Ty!
I am okay with my pain because honestly its telling me the truth how i have neglected the one thing that connects me to my life and my journey to heal is made palatable with companions funny and intelligent and honest and human...who are also excellent teachers. More videos on the baby please.
Love your explanations! You instruct with clear, precise reasoning and effectively correlate structure and function. I am an old dancer, and your video was immensely helpful!
It has been 1 year since I was diagnosed with arthritis in my left hip, and 4 years prior to that I was diagnosed with a laberal tear by a different surgeon who told me to rest it, move less and dont take the joint through a full range of movement......at this point I was a fitness coach, PT and massage therapist for 14 years.....so no chance of that.
At the time I worked with and knew physiotherapist, osteopaths, coaches from different sports, and physiotherapist who focus on rehab post hip surgery. They all said the same thing, avoid the surgery if you can, focus on nutrition, and strengthen the area (create structural balance). I can now squat my body weight and more, previously I couldn't, I was very week on my left side of my body, now I am alot stronger and have less pain in my hip and leg. Oh and my range of movement has improved massively (still a long way to go). Your channel has helped me on that journey, so thank you 👍🏿🇬🇧
Honored to be a part of that success!
styleyk thanks for sharing. Happy for you 💖
styleyk , hello, I reverse a 50% arthritis in my lumbar region by walking and drinking ginger tea from scratch.
Julio C Rodriguez m
Helpful hand exercise
Thanks. The good old fashioned “ the splits” stretch sitting on the floor and keep loosening the whole legs out is wonderful. Do it while watching a show
This was soooo helpful ever since being on my feet almost everyday I’ve had such bad hip pain at only 20 years old! So this was helpful. Made the “catching pain” I had go away. and the captions had me loling
Thanks for your channel I have sciatica,hip arthritis and stenosis and will be doing this often.
You Ave the absolute BEST videos!! THANK YOU for giving me hope that I can help myself to get rid of my pain! 😍
You have helped me and I look foward to increasing my flexabilities with your exercises ❣ Thank You
OMG THAT FELT AMAZING ON MY HIP. Especially the broom stick stretch. Gonna use this one all the time for sure.
THIS IS EXCELLENT, YOU ARE AN AMAZING TEACHER. THANKS FOR THE INFO, AND EXCERSICES.
I tried these this morning. I have had left hip pain for over a decade. So surprised that just two reps of both eased the pain. Good job, guys! Thank you!
Thanks for the video. You are describing what I have been going through, with many physio sessions later. I wish I had seen this 2 years ago.
you nailed all my aches and discomfort to that area in this video, I will be trying out these stretches today in hopes of feeling some normalcy to my hip...this was an awesome video, I felt like I was in a live workshop with you. Super engaging!!!
I'm glad I found your video, very informative and I worked for a chiropractor for 5years and friends with many and your right on😊
Excellent video. I injured my hip in January and still have pain and restricted mobility in my outer hip. Your advice makes sense and I'm going to take you advice. Thanks so much!
Keep up great work !! This video felt like it was directly made for me and my issue I’m currently going through, amazing content ! Thanks 🙏
Excellent video! Congratulations! I couldn’t agree more with your concepts like ATM or “rest rest theory”
OMG I order your hip program
and I can finally walk fast without pain I feel like I have a younger new body.
Thank you so much 😊
This is absolute gold. Thank you. My hips are forever grateful
You are great! Doctors don't really mean well, they are always out to operate. As a patient nowadays you have to be informed. You do this very well. Thank you so much for sharing.
I've been doing these stretches for the past 45 minutes or so and it's definitely relieved some pain. I don't feel as tense. I got massage on Monday and another one today and they didn't really help and maybe it's an accumulation of all three but this is really amazing. Thanks m8.
I'm a 71 year old man and your lecture and information taught me a lot. Thanks. You can teach an old dog new tricks.
I really like how you explain things. Your hip flexor video helped so much with my foot pain. I just tried these exercises and this is the first time I have felt relief all day. Thank you!
Caroline..here...thank you. I feel these will be perfect for my hip issues.
You are awesome, so helpful and on point. So glad I found you, you are one of my wellness masters.
Great video. You're better than many doctors. Experience is a better educator than book knowledge. Thanks for a good video.
I'm so grateful to find your video tonight. I have had hip problems over the last 10/15 years and had surgery on both hips (PAO). I have returned to working out with weights aerobics but have had horrible hip pain. These exercises worked right away!! A miracle!! Relieved my pain. Thank you so much Matt. I'm going to check out your other videos too. So grateful.
Hi Diane I have recently been told I need PAO surgery due to dysplasia and labrum tear. It sounds like it didn't really work for you? I'm trying to focus on muscle growth to support the hip rather than go down the surgical route. But pain is getting me down and I'm wondering if i should go down the surgical route.
I love this. It's like training animals where you capture what you want to train. I have always tried to isolate where I'm hurting and capture it and work on stretch it, release etc.
I went to orthopedist for my hip pain he offered to fuse my joint. I left and never returned to him or any other ortho. I just did your exercises and feel a warmth in my joints. May God continue to bless you and keep you. Subscribing NOW.
Your calm attitude is very helpful. Thank you for sharing your knowledge will subscribe and add these exercises to my day. Cheers.
So helpful, thank you. I knew the lateral stretches, but had not tried using the contraction part, which seemed to make all the difference. The bit where you show the kick out to illustrate this idea very helpful. Thank you so much, has really helped with a whole leg issue I've been having for weeks.
I love the way how you look at things from a different perspective 🙂
Thanks for sharing. Great stretches. Feels amazing
Im 62 diagnosed hip arthritis 4 yrs ago. I believed drs cos i didnt know better. I dont want surgery. Physio didnt instil confidence that their advice would help. Much like a tick box situation. I wont get the op.
I like what you post. Ill try this.
You have been such a blessing. You're literally changing the quality of my life. Thank God for you!!
Wow. Tell us more! uprighthealth.com/share :-)
Shantel ESCOBAR so true for me as well!!
That #2 stretch gave immediate relief on my left hip!! Thank you.
Thank you, thank you, thank you! You guys are the best! You give so much hope and comfort that things are not sooo bad and that are bodies are capable of getting better. Thumbs up for this video! :D
You’ve got me hooked....very helpful video! I am now a new subscriber. Congratulations with the baby! Looking forward to seeing more of your videos 💯
Again. Thank you Matt. Your exercises Never fail to help and improve my issues. Explanations also very helpful and easy to understand. Just enough techno stuff so I learn. This one really helped and I didn't know how tight and weak those hip muscles were. wow. just one time and it relieved the pain. This is another keeper. Thank you.
Thank you so very much after 2yrs of pain and hard to walk Your video has helped me thank you
I've been dealing with what you described for years. Had surgery on my L5-S1 in 2013 & it messed me up. Severe lower back pain, hip pain, pelvic pain, & leg pain. I hope these help me! Thank you 💜
I love this. I did the stretches as you were talking and felt immediately relief. Will do it 3x a week
Thank you so much for showing and making this video … God bless you ❤🙏
I'm suffering from hip pain for 3 days and was planning to go see a doctor tomorrow. But then I googled and your video pops out and I did the first exercise for 10 mins and OMG the pain reduced!
Matt, your videos and information are very good but the last two minutes of this one are the most insightful and excellent advice I've heard. I've been thinking the same thing (I've been dealing with a back/hip/leg problem for 2.5 yrs. and have heard numerous times "why don't you get a back operation?") but the way you expressed it was right on. Nice work. I subscribe to the notion that "motion is lotion" and your description summed it up beautifully.
Thankyou man I’ve had this pain in my hip forever , I was thinking about seeing a doctor like u said. And I came across this video , god bless you
Great information. Thanks for the video.
Thank you Sir for making this video. This is very helpful for my lateral hip pain
Great stuff Matt. Keep up the good work.