I’ve literally watched 3 shorts of yours and have already learned why my body hurts so much. Excited to figure out how to correct these issues with your training videos
I started working on this 6 months ago. Since the last three months all my pain is gone, I can stand straight, walk for hours without pain at the age of 47. I feel better then I have ever felt.
This is just genius! I never thought of this & not one physiotherapist or kinesiologist had ever told me to do this exercise in over 2 decades of having chroniclow back pain and nerve damage...
@@imamuslim6163the adductor muscles are the muscle group on the inside of your upper leg. They pull the leg into the other leg. If they are weak, you cannot do the exercise that the lady shows at the start. Having weak adductors can give you back pain. A lot of people do exercises for the legs on the outside of the upper leg (gluteus medius, gluteus maximus), which does not help the problem. He shows one of these exercises; the clamshell. If you cannot do the first exercise (staying straight on the one leg) then you should look for exercises training adductor muscles.
@@cockamamy Do a side plank and lift the lower leg off the ground. You’re goal is to activate the adductor (inner thigh muscle) on the top leg. The woman demonstrated the movement in the video before and after the clamshells.
I'm so glad that RUclips finally got around to suggesting your videos in my shorts lists... I've shared a few of your videos now.. you definitely know what you're talking about!
This makes a lot of sense. My knees were killing me about a week ago. I started workong out and doing the side plank. And i found the pain in my knees is a lot less now!
Just recently game across your stuff! I went to college for fitness and health promotion and I wish I had professors like YOU. You are passionate, you are educated, you know how to communicate your points well. And are saying things that *click* It makes perfect sense. I've seen your other shorts, where you're doing a fun mobility workout with no jeans, and you make things fun! I really appreciate you. I am thankful for you making these videos.
@@SirSmurfalot I don't have pain. I'm flexible and have good mobility. I move a lot and never get injured. I would say my hips are stable! Now my muscles have sacrificed themselves somewhat to provide that stability which is what I want to work through. I want better functionality and less tightness around my pelvis.
YES! I've always been told to do those clam things and I'm always sitting there wondering why - I'm working the outside but when do I work the inside. I'm just creating an imbalance. BUT now I know why it NEVER worked. Much thanks!!
Very valid point and great video but as a physical therapist, I have definitely seen people who have difficulty performing a clamshell without resistance. It's amazing the kind of neuromuscular dysfunction that arises from injury/pain.
This is extremely helpful. I was an avid skateboarder through my teen years. I developed a major muscular imbalance between my left and right legs/hips. My right leg did all the balancing and minor movements while my left did the kicking motion from front to back mostly relying on the quads to propel me (and not requiring any ab or hip stability). It eventually manifested in stenosis of the sciatic nerve on the left side through herniation of the disc between L4 and L5. I have kind of dragged my left leg for years and have had to undergo physical therapy with various levels of success. Ultimately, it is never successful until I know how to implement the rehab in my daily life. This short video has really helped me to target a specific root cause of the weakness and I m excited by the opportunity to strengthen it. Thank you.
I’ve just realized (I think) why I used to NOT have back pain but now I do… I stopped dancing because of Covid. I used to go swing dancing quite often. There’s a move I used to do where you stand with your legs apart like in a jumping Jack position and then without hoping but rather sliding, you slowly bring your legs back together. It requires a lot of inner thigh strength particularly on floors that aren’t slick. I’ve practiced and done the move so many times that I think that whole area of muscles became much stronger than they are now that I don’t dance. Looks like I’ll have to get back on the dance floor for exercise.
I hate to say it but with my herniated back the clam shell without band was hard when I first started pt. Still can't do with a band but I am getting stronger & less pain. Nice to meet you😊
Thanks again man, I've been going to physios for over 10 years. And I've never had results even close to this. I've been doing abductor exercises for the last hour. I can't believe this... I'm walking different now. Mind blowen 🤯. Thank you so much. I hope your channel explodes to one of the biggest there is.
Thank you so much! I've had back pain for months. Been doing alot of clam shells, stretches of all muscles around back, other strengthening exercises. Neglected abductors! Excited to try this!
There’s always the place for in person hands on treatment! It is definitely most beneficial to learn how to strengthen everything yourself too though! Save yourself a clean fortune 😂
Muscles should always be trained in a balanced both abduction and addunction. Only had 1 PT ever who gave you exercises that way. Even the PT textbook i purchased doesn't say much if anything about this.
Isometric abductor squeeze. Lay down, put a foam roller, or rolled up towel, or a small ball in between knees and squeeze for 10 seconds, 10 reps. You’ll wake the abductors up. Super beginner. 👍
@@miriam4235Have you seen Hampton’s videos? Hybrid Calisthenics, he’s got some really great content too. And a free workout program on his website. Might be helpful also.
OM freaking G. I've been doing clam shells for YEARS to help with gluten and hip pan. It did help me be able to walk again but Holy.... this is new! I LOVE your channel! Changed my life!
I tired of being injured and in pain because of weak muscles even though I'm active and I exercise regularly. What sport strengthen the entire body so I can enjoy Karate and cycling pain free?
Thanks Tom, now I have!😂 59 year old doubles tennis player and outer hip and IT have been a challenge. Can do the test for adductor, but definitely not comfortable with my 6'2" 240lb frame, so will give your routine a try. Ankles are constantly sore so hoping strengthening the adductors will help keep the knees in and reduce the strain on ankles perhaps?
this dude is awesome, had to subscribe almost immediately. As someone who is looking to become a CSCS these are the types of people I like to learn from.
shorts usually just cover a small piece of the puzzle, try this one ruclips.net/video/v8VHz8ChwLM/видео.html&pp=ygUWdG9tIG1vcnJpc29uIGJhY2sgcGFpbg%3D%3D
Not noticed it this way, but did notice in top speed training the adductors would be felt the most and eventually injured, so addressed the imbalance. This pose is a smart way to diagnose.
Owwwwww 😢 I tried to see if I could do this, and it felt like I ripped my inner thigh. Both sides were super weak. I'm fairly fit and not overweight. This is crazy. What exercise SHOULD I do to strengthen this area?
Ack no there’s loads out there! My wheelhouse is just the mobility side of things 😄 I’m not gonna teach you anything about eating right or cardio based 😂
How would you start to work toward overcoming this, while also dealing with pes anserine bursitis 😅. All my admittedly limited, adduction work seems to aggravate that knee issue.
Have you ever taken a course in Neurokinetic therapy? You would be able to muscle test those adductors, pair them with the glutes and then use the protocol to eliminate the compensation pattern. It's really changed my massage practice.
Hi Tom. I struggle with the clam due to old injury from falling off a horse. Do you have any tips on how to not have it hurt? I've been injected with cortisone in my hip joint ("bursitis") a few times, and it helps for a while and then the pain comes back. I wonder if I'm doing the exercise wrong somehow? The physiotherapy here is really poor quality unfortunately...
Would check out our fix hip pain and discover the cause video, spend 15 minutes working on all those angles every day for a few weeks and see how things feel!
For me my entire left hip was out of order, i had to "reconfigure" my brain to regain control of it. it was just locked up all scared and it spread to my mental state. i bit a butter knife on my left side and closed my right eye, then i lined up my left eye, left masseter while clenching left jaw, left hip, left knee, left foot metatarsal head, with all my weight on the metatarsal head. someting happened and i regained control of my life again. before when i talked to people its like there was no speak options for my brain to pick so i were just mumbling and agreeing. very profound, As if i gained more options to walk so my brain unlocked from being scared to even visit my left side
I’ve literally watched 3 shorts of yours and have already learned why my body hurts so much. Excited to figure out how to correct these issues with your training videos
Awesome!!
@@TomMorrisonwhat exercises do I need to do to strengthen that abductor? Just the plank shown?
Me too
I’ve literally changed my posture and the way I work out this week because of this man lol GOD SEND YOU ARE
@@narouk2633 You missed the point...he's talking about the adductors!
I’ve spent years figuring out my back pain. I came across this guy a day ago and every single one of his videos is a spot on banger of facts.
I started working on this 6 months ago. Since the last three months all my pain is gone, I can stand straight, walk for hours without pain at the age of 47. I feel better then I have ever felt.
Fantastic! Well done! Love to see this!
It's the adductors?
How do you walk that much like my feet just hurt 😅
You are literally changing people's lives.
Thankyou so much!
You are right about adductors being neglected. But I see somebody every day in my clinic who can't do 10 clamshells.
I’m referencing the rehab junkies that have been “doing everything” for years, not complete beginners 😄
@@TomMorrison fair! Thanks for the response Tom.
@@mattpenman2284I thought the same. I had physio therapy, adductor not a problem abductors were shockingly bad.
This is just genius! I never thought of this & not one physiotherapist or kinesiologist had ever told me to do this exercise in over 2 decades of having chroniclow back pain and nerve damage...
Well is it better now?
He doesn't actually show an adductor exercise. The clamshell is for glute medius or abductors
How has no one pointed this out to me b4? Wow
Because there’s levels to this mate
because there are 1000 solutions and even more problems.
You are so knowledgeable!
Im so thankful I came across your name. Thank you for all your help 🙏
Thanks so much!
Fuck yes!! Tried it holding as long as i could for 3 reps each side, i alresdy feel so much better, and it popped my hip back in better position!
Excellent!
Dude wtf. Where were you weeks ago! Thank you for these videos! That’s exactly what’s been hurting!
Hello, could you explain what he said please? I find it a little hard since i'm not a native. Thank you.
@@imamuslim6163the adductor muscles are the muscle group on the inside of your upper leg. They pull the leg into the other leg. If they are weak, you cannot do the exercise that the lady shows at the start. Having weak adductors can give you back pain.
A lot of people do exercises for the legs on the outside of the upper leg (gluteus medius, gluteus maximus), which does not help the problem. He shows one of these exercises; the clamshell.
If you cannot do the first exercise (staying straight on the one leg) then you should look for exercises training adductor muscles.
I'm not sure what he's suggesting is the solution either!. He's saying the clamshell isn't the solution but doesn't say what is!
@@cockamamy Do a side plank and lift the lower leg off the ground. You’re goal is to activate the adductor (inner thigh muscle) on the top leg. The woman demonstrated the movement in the video before and after the clamshells.
This is changing my life already
I'm so glad that RUclips finally got around to suggesting your videos in my shorts lists... I've shared a few of your videos now.. you definitely know what you're talking about!
Thanks so much! There’s specific playlists for things too if you need anything!
Just got out of the bed in the middle of night and tried.. I can support myself..
You and me both 😅 it was important information!
Well done!
By far the best info on the internet, practical and ALWAYS informative.
No gimmicks!!!!!
Thanks so much! Love to hear that!!
This makes a lot of sense.
My knees were killing me about a week ago. I started workong out and doing the side plank. And i found the pain in my knees is a lot less now!
Just recently game across your stuff! I went to college for fitness and health promotion and I wish I had professors like YOU. You are passionate, you are educated, you know how to communicate your points well. And are saying things that *click* It makes perfect sense. I've seen your other shorts, where you're doing a fun mobility workout with no jeans, and you make things fun! I really appreciate you. I am thankful for you making these videos.
I have weak spots from literally every angle all around the hip socket. Its amazing that my hips are stable at all.
Sounds like they are not stable at all.
@@SirSmurfalot I don't have pain. I'm flexible and have good mobility. I move a lot and never get injured. I would say my hips are stable! Now my muscles have sacrificed themselves somewhat to provide that stability which is what I want to work through. I want better functionality and less tightness around my pelvis.
YES! I've always been told to do those clam things and I'm always sitting there wondering why - I'm working the outside but when do I work the inside. I'm just creating an imbalance. BUT now I know why it NEVER worked. Much thanks!!
Awesome! Keep up with both but yes, balance things out 💪🏼💪🏼
You explain so well...
Oh my God, you're amazing. I went to PT off/on over the years (running injuries) but forgot all this good information. I love your channel❤
Thanks so much!
Very valid point and great video but as a physical therapist, I have definitely seen people who have difficulty performing a clamshell without resistance.
It's amazing the kind of neuromuscular dysfunction that arises from injury/pain.
Yes absolutely, this is more in reference to people that have been trying to self rehab for a long time 😄
Gosh, you are so knowledgeable and teach things so well. Thank you so much for sharing.
Thankyou 🙏
This channel is amazing, just watched a few videos, and I already found great exercises for some problems I have. Thanks.
Awesome to hear!!!!
This is extremely helpful. I was an avid skateboarder through my teen years. I developed a major muscular imbalance between my left and right legs/hips. My right leg did all the balancing and minor movements while my left did the kicking motion from front to back mostly relying on the quads to propel me (and not requiring any ab or hip stability). It eventually manifested in stenosis of the sciatic nerve on the left side through herniation of the disc between L4 and L5. I have kind of dragged my left leg for years and have had to undergo physical therapy with various levels of success. Ultimately, it is never successful until I know how to implement the rehab in my daily life.
This short video has really helped me to target a specific root cause of the weakness and I m excited by the opportunity to strengthen it. Thank you.
I’ve just realized (I think) why I used to NOT have back pain but now I do… I stopped dancing because of Covid. I used to go swing dancing quite often.
There’s a move I used to do where you stand with your legs apart like in a jumping Jack position and then without hoping but rather sliding, you slowly bring your legs back together. It requires a lot of inner thigh strength particularly on floors that aren’t slick. I’ve practiced and done the move so many times that I think that whole area of muscles became much stronger than they are now that I don’t dance. Looks like I’ll have to get back on the dance floor for exercise.
yeah sounds like you need to dust off the dancing shoes again!
New subscriber, I’m watching and learning. And doing. Thank you.
amazing, so happy to have you!
So useful! Thank you!
You're welcome! 😄
I hate to say it but with my herniated back the clam shell without band was hard when I first started pt. Still can't do with a band but I am getting stronger & less pain. Nice to meet you😊
This is in reference to people that have been “rehabbing” themselves for a long time, not complete beginner level 😄
I never thought to do a side plank like that wow thanks so much!
You're so welcome!
Good work Tom 👏 🙌
Thank you so much 😀
I appreciate your videos so much. You're top tier like Squat Uni
Thanks so much!
Yessssss...you amazing mofo. Ive had pain in my bitt and back for years. Just did this exercise and wow...thats what ive been looking for.
Brilliant!!
Thanks again man, I've been going to physios for over 10 years. And I've never had results even close to this. I've been doing abductor exercises for the last hour. I can't believe this... I'm walking different now.
Mind blowen 🤯. Thank you so much. I hope your channel explodes to one of the biggest there is.
Fuxking love this guy.
Thanks so much!
You're the man 👏
Thankyou 😄😄
Thank you so much! I've had back pain for months. Been doing alot of clam shells, stretches of all muscles around back, other strengthening exercises. Neglected abductors! Excited to try this!
Bravo, solution to my problem.
Why go to PT when I can choose to follow you! Your knowledge is spot on ❣️
There’s always the place for in person hands on treatment! It is definitely most beneficial to learn how to strengthen everything yourself too though! Save yourself a clean fortune 😂
Muscles should always be trained in a balanced both abduction and addunction. Only had 1 PT ever who gave you exercises that way. Even the PT textbook i purchased doesn't say much if anything about this.
So what's best exercise for us to do to strengthen the adductors?
Coppenhagen planks
Thank for that, legit exercise @mountfairweather
That seems like an intermediate level exercises. Where to begin if you can't get off the ground though?
Isometric abductor squeeze. Lay down, put a foam roller, or rolled up towel, or a small ball in between knees and squeeze for 10 seconds, 10 reps. You’ll wake the abductors up. Super beginner. 👍
@@miriam4235Have you seen Hampton’s videos? Hybrid Calisthenics, he’s got some really great content too. And a free workout program on his website. Might be helpful also.
I have to try this. I have had horrible back pain and worse after surgery. This is going to be in my daily routine. Thank you!
good luck!
OM freaking G. I've been doing clam shells for YEARS to help with gluten and hip pan. It did help me be able to walk again but Holy.... this is new! I LOVE your channel! Changed my life!
Awesome! Yes they’re one part of things but hips move so many ways, they need to be strong from all angles!
Absolutely me. Weak glutes, unstable hips, bad back... 😢
Wow. Never seen you before but this just instantly makes sense to me. Will check out the rest of ur stuff!
Awesome to hear!!
I tired of being injured and in pain because of weak muscles even though I'm active and I exercise regularly. What sport strengthen the entire body so I can enjoy Karate and cycling pain free?
Excellent information!
Superb. Very good information
Thank you!
This is me ! Thank you!
Where have you been thr last decade of more of my life!!!!!
10 years ago I was severely broken everywhere 😂😂 fixed now tho!
Hmm, fascinating! So what's an exercise I can do to fix this?
This is the one for you!
ruclips.net/video/DyoWFKW4vNQ/видео.htmlsi=Q-_zRwmgfC5pYIaz
Thanks brother.
Oh… this humbled me so fast 😅
I love this channel
Thanks so much!
You rock! Do you have a training program?
Thanks so much! Yes we do, all of our programmes are at tommorrison.uk 😄
This is so true! And I also have the related back/hip issue. Off to work on inner thighs...
Terrific clip as always! So whats the best workout routine to strengthen weak adductors?
Did you check out the attached video?
😄
ruclips.net/video/DyoWFKW4vNQ/видео.htmlsi=EBv4iYx8Qz4f42Ej
Thanks Tom, now I have!😂
59 year old doubles tennis player and outer hip and IT have been a challenge. Can do the test for adductor, but definitely not comfortable with my 6'2" 240lb frame, so will give your routine a try.
Ankles are constantly sore so hoping strengthening the adductors will help keep the knees in and reduce the strain on ankles perhaps?
Hey, I appreciate your videos! Maybe I haven’t looked even enough or at all, but do you have exercises that incorporate all these exercises?
Oh! I just tried the last version. It is really awesome and it does work inner thigh❤👍🏼
Such an important thing to work on!
Mica Merry Christmas video, hopping on the ground to try. Doing it no problem. Yay me
Subbed. This is the third short of yours that I’ve seen that just makes sense! Thank you.
Awesome, thank you! 😄
Thanks man, adding this to my rehab
You’re welcome!
You’re the man. I did like 85 scap circles today and it feels amazing. Can’t wait to try this next
Awesome! You’ll be building everything up in no time 😎
this dude is awesome, had to subscribe almost immediately. As someone who is looking to become a CSCS these are the types of people I like to learn from.
Thanks so much!
Wow ive learned so much from 3 shorts then actually going to therapy ❤❤❤ thanks 😊
Awesome! What are you implementing first?
How do i perform this exercise without putting pressure on my knee?
Your a genius
I STRUGGLE with the clamshell exercise a lot… not even up to using bands yet. Everything is relative!
But he's saying that isn't the solution!
What can we do to fix this? Is there a longer video of this please
Yes search “tom morrison adductor” there’s one about fixing these 3 pains, that’s a good place to start’
And that causes bow legs also correct?? And your exercise here could help it?
Omg, i must try this, mu hip and lower back are killing me
Is it really that simple? I might be able to get rid of my back pain with just doing the clamshell?
shorts usually just cover a small piece of the puzzle, try this one ruclips.net/video/v8VHz8ChwLM/видео.html&pp=ygUWdG9tIG1vcnJpc29uIGJhY2sgcGFpbg%3D%3D
Brilliant. I'll try this soon. Subbed
thank you!
thank you so much! this showed me that my left adductor is extremely weak, and now I'm going to get it strong.
Awesome! It’s great when you catch a noticeable difference you can focus on with something!
“You know what these people have?” My pregnant butt thought “a fetus throwing off their balance?!”
Great info 👍 😮😊
Very interesting! Are lunges and Bulgarian split squats not enough to strengthen adductors?
They’re good to do also, you want to make sure you’re stressing this direction also just!
Not noticed it this way, but did notice in top speed training the adductors would be felt the most and eventually injured, so addressed the imbalance. This pose is a smart way to diagnose.
Owwwwww 😢 I tried to see if I could do this, and it felt like I ripped my inner thigh. Both sides were super weak. I'm fairly fit and not overweight. This is crazy. What exercise SHOULD I do to strengthen this area?
Someone in reply to another comment mentioned sqeazing a towel/foam roller/ tennis ball beteeen your knees. Then move onto copenhagen planks
@oldman_eleven thank you
Damn, I needed to hear this
Hi! Is the adductor machine helpful to strengthen or is there a more effective exercise for beginners?
It’s a nice addition if you have easy access to one, not essential tho! 😄
wow I can’t do that.. How do strengthen the muscles???
great information!
🙏🙏🙏
Thankyou!
Wow okay this is new to me. I will need to implement this.
Im confused. Its late here. Lol. So what, we are to do the clamshell? Is that what your saying, or the lifting body and support with 1 leg?
The side plank leg lift/March challenges more underworked muscles, so it's usually more beneficia to do them rather than clamshells 😁
Oh my, you are right!
This guy is the only guy that seems legit about fitness
Ack no there’s loads out there! My wheelhouse is just the mobility side of things 😄 I’m not gonna teach you anything about eating right or cardio based 😂
@@TomMorrison correction* this guy is the only guy that seems legit about the mobility side of fitness!! :D
@@MichaelCapps-b2d I’ll take it!! 🙌😂
Brilliant!!!
How would you start to work toward overcoming this, while also dealing with pes anserine bursitis 😅. All my admittedly limited, adduction work seems to aggravate that knee issue.
This is a good one!
ruclips.net/video/DyoWFKW4vNQ/видео.htmlsi=4iFfY7qUP91fV8kO
Have you ever taken a course in Neurokinetic therapy? You would be able to muscle test those adductors, pair them with the glutes and then use the protocol to eliminate the compensation pattern. It's really changed my massage practice.
I have recently been learning some Neuro-based stuff, it is quite interesting!
Hi Tom. I struggle with the clam due to old injury from falling off a horse. Do you have any tips on how to not have it hurt? I've been injected with cortisone in my hip joint ("bursitis") a few times, and it helps for a while and then the pain comes back. I wonder if I'm doing the exercise wrong somehow? The physiotherapy here is really poor quality unfortunately...
Would check out our fix hip pain and discover the cause video, spend 15 minutes working on all those angles every day for a few weeks and see how things feel!
This dude has zero useless information it’s all gold
Thankyou so much!
Ok, you earned the sub with this short... thx
Thanks so much!
I think this is exactly why my back has been hurting for over 3 years 😮
Can be a contributor, would look through our hips playlist and see if there’s anything you find challenging
Love it ❤
#keepthelessonscoming
This is gold
Great video! Would you do these type of exercises before or after your major leg exercises?
I would add them into a warm up, helps to get the hips woke up for everything to follow 💪🏼
Are your exercises safe for an arthritic shoulder with partially torn bicep tendon and labrum?
Thanks for this
How would you strengthen them then
For me my entire left hip was out of order, i had to "reconfigure" my brain to regain control of it. it was just locked up all scared and it spread to my mental state. i bit a butter knife on my left side and closed my right eye, then i lined up my left eye, left masseter while clenching left jaw, left hip, left knee, left foot metatarsal head, with all my weight on the metatarsal head. someting happened and i regained control of my life again. before when i talked to people its like there was no speak options for my brain to pick so i were just mumbling and agreeing. very profound, As if i gained more options to walk so my brain unlocked from being scared to even visit my left side
Thank you