STOP Stretching & Blaming Your Hip Flexors! Do This Fix Instead
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- Опубликовано: 13 июл 2024
- Beginner Body Restoration Program: www.conorharris.com/beginner-...
Anterior Pelvic Tilt Program: www.conorharris.com/the-no-b-...
Hip Extension Exercise: • 45 Degree Hip Extension
0:00 Why Hip Flexors Get Tight
2:23 Exercise To Release Tight Hip Flexors
4:20 What To Do After Releasing Tight Hip Flexors
4:44 Strengthening Exercise #1
7:04 Strengthening Exercise #2
Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on hip flexors: ruclips.net/video/H57_T0Sv7rA/видео.html
If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration
Do you do these exercises on both sides? Thank you!
Love that he says, "work within the limits" while the guys shirt says, "train without limitations" 😂
I'm a Pilates Instrcutor and I talk about this concept everyday with my clients and have been for 22 years (so there are people working with these biomechanics out there). I love your videos !
I am a Pilates teacher and practitioner. But keeping these concepts in mind didn't work for me because I was never in my neutral which i realised much later after my back injury.
I didn't know about PRI prior to that.
So it depends on individuals. I didn't have any issues with mobility or strength until i got stuck in the Left AIC Right BC pattern. Now I am starting from the scratch trying to rewire the pattern keeping the PRI and Pilates concepts together to suit my body and practice.
@@mailsandymurali What is PRI?
Definitely. There are some Pilates and Yoga teachers that have excellent knowledge of body mechanics and communicate it well. I've found many of their exercises and cues to be compatible with the most knowledgeable physical therapists and chiropractors.
@@exerciserelax8719 you can check out the other videos of Conor Harris where he is talking about the PRI techniques and left AIC and right BC patterns. Also on patho PEC patterns. Another channel i would recommend is Neil Hallinans if you are interested to know about the concept.
The rib's involvement with my stiff QL & erectors was a big missing puzzle piece for me. Exhaling fully out is a great release mechanism. I've actually been doing the 2 hip exercises for the past 2 weeks and great progress so far. Keep spreading the good work 👍
Thank you. This is great advice.😊
Thank you for exercises and detailed explanation, this is one of the area I have problem.
Thank you Conor, your videos are so helpful, appreciate you putting this out there! I wanted to ask, is it best to do the elongation work before or after the exercises?
This is great. Thank you.
Great info..my left hip flexor is very tight can’t straighten my leg laying down flat and feel it to the left of my belly button .my left internal rotation is very tight too
I’m curious as to where I can purchase one of the balls you reference in other videos. For lining up knees and hips for certain exercises? Greatly appreciated.
YOU NEED TO WRITE A BOOK
Good ideas, challenge is with the gym equipment which are not readily available in gyms here in Uganda
Hi conor
There are benefits to do the last drill standing hip flexion over laying on the back and do same cable hip flexion?
I would love a video on the importance of single leg balance and how to improve it
Thank you so much for the great content!
That would make for a great video. Honestly one leg standing is such a great assessment tool to find near all weak points in the chain. You'll see if the foot is stabilizing around the 3 points, if the knee is drifting inwards (valgus knee) and if you're loading the hip correctly by having outer glute and higher hamstring activation instead of loading the lower back; mainly the QL and erectors by stiffening them up. Once you've addressed alignment issues just do'em casually throughout the day and you'll improve at them and tone the weaker muscles like the adductors in the process. They really helped reprogram my weight shifting onto my left side.
Can you please make a video for tight bicep femoris ?? Thanks in advance , I think it’s the cause of my pelvic tilt
Oh thank you! Ive been trying for years to find relief in my hips. Im doing this every day. Struggling to maitaon 50/50 effort on each leg, but I think it will get better as the hip flexors get stronger. Do you recommend using a band marching style exercise too? Like to know your thoughts.
These exercises trigger the piriformis tightness and irritation unless I spend time on the PRI techniques to work on the left AIC right BC pattern. And then trying to keep those things in activation (compression through the left) while trying the hip extensions.
As of now the repetitions and sets are very minimal on the right side. I hope i am in the right direction.
My right side is tight, my right outer hip band absolutely locks and fights when I do left leg rear hip extension. Whether standing or on all fours. Any indication what that imbalance or reaction may be? And thank you!
I wish y’all would give realistic options for ppl to use at home. Not many ppl just have random huge boxes laying around
You can use your door frame instead of a box. Put one foot of a frame, and the other - inside the frame
Are there any exercises for the strengthening part that you can do at home if you don’t have access to that machine ?
Great ideas. Now without the gym and gym equipment. Perhaps with bands, chairs etc.
Conor, how can I come see you for an evaluation?
08:40 Looks like a really good exercise but, close to the end range it doesn't look like the weight is hitting the muscle as well. Could you do this prone on the bench for a better rom?
Can we do crunches with Illiopsoas tightness to strengthen abdominal muscle?
On what side will happen the relase with the first exercise? The one with the foot on the flor or the box??
the exercise at 4:00 - this can also be done just resting the heel on a bench right? Or is it beneficial to have the complete sole of the foot pushing against a surface? I do it while also having the other leg flexed to my chest. We just want to build and generate more tone and strength in our hamstrings, right?
and for bringing the rib cage down we just want to work ond the TVA and all abdominal muscles right? I can not see body adapting by just doing some "breathing exercies" alone?
I had recent hip trochanteric fracture and now it healed using normal traditional cast based method without surgery am able to walk but facing hip uneven problem, when I sit my fracture hip go backside Nd when I stand with space in-between I shift to fractured side also not able to stand on single leg, not sure how to resolve my problem, my glute size decreased due to cast, walk with limp and also on stairs, any exercise to correct hip shift
It would be cool to have no-equipment options.
love your stuff, but can you show exercises for at home? I don't have access to a cable machine.
All you need is a resistance band with carabiners attached to both ends like they use in PT offices . Rap one side around the post of a bedframe or a table leg or something that is heavy enough to not move and use a Velcro ankle attachment on the other side to go around your ankle, and boom you have a cable machine at the lowest angle like in the video
Can ankle weights be used if we don't have a cable machine? Thanks for the helpful videos.
It probably won’t be sufficient to hold constant tension on the muscles because ankle weights are different than resistance
First to comment 😭 I have made it in life 💃💃💃
🏅
Any stomach grippers here? Do you guys ever feel like that's what causes your anterior pelvic tilt to begin with?
I started lifting heavy again in college. About a year in of taking lifting seriously, I started habitually sucking my stomach in, as well as standing with my chest puffed out, shoulders wide, with my back in a concave shape which resulted in over-active hips, under-active glutes and a lack of an ability to breathe right, etc.
Staying lean and staying as stress free as possible helps me mitigate that bad habit of sucking in my stomach, which probably is the cause for all the rest of the symptoms in the first place.
Not being able to breathe nice and deeply like you're meant to is such a bummer. Let go of your guts guys!
100% agree. Bad habit and I often catch myself with my stomach sucked halfway up my body lol
I would love to do the hip flexor exercise but my right hip pops during every rep (not on the left side). The pop feels too weird to ignore and I feel like my leg starts to tingle if I do so for a total set. Do you know what could be the reason for that? I've been asking this myself for ever!
Thanks for your work it already helped me a lot!!
Can you tell if the pop is external (the outside side of the hip) or internal (near the groin)? Either way you pop, doing banded hip mobility drills before the exercises should keep you from popping during the workout.
@@AAden-pd6hh it is on the front of the hip, I'm pretty sure its the Hip Flexor hopping over sth boney
Search precision movement snapping hip.
@@troywood5403 funny, fund that a week ago and just started implementing it 😅 so it worked for you?
I'm doing there hip pain solution program. Im currently in the rehab phase for my low back pain. The workouts do seem to help but I have a ways to go. I've found my hips "click" less if I tilt my pelvis forward while I'm straightening my legs.
How to know if you have tight or shortened hip flexors? Is it the leg drop test whilst lying over a box/bench?
@YTuberosity you can do the Thomas test, it's like just what you are saying, lie down on a bench or a message table with your bottom at the edge of the bed. Let one leg hang and then bring the other knee to your chest.
👍
Can bands be used instead of the machine?
Yes
🙏🇬🇧
Why are the attachment points of my hamstrings so chronically tight and irritated. I get so much back pain relief from rolling the high hamstrings with a softball but from everything I have read, this is not addressing the problem that is the hip flexors. Either way I have been spinning the wheels for years and gone nowhere
I don’t know why my whole right side doing this exercises and the hips one is like on not just a little bit more pain also feeling like in fire no the left side it is like the middle of the glutes all the way down and now I didn’t even not what do to feel better it never happened before with your exercises
This comment was for the exercises for the feet
When Connor has you stretching against a wall you can bet you’re about to feel muscles you didn’t know you had lol
😂😂😂
Hey doc
my thumb and index finger
Get tingling sensation while doing a shoulder strech
I thought it will go away like before
Usually it will be there for 5-10 min
But this time the tingling sensation stays constant even after 5 days
It's not paining or not moving like that
But it's odd to feel that sensation
Can I get some solution?
I Googled it but the results are quite confusing like carpel tunnel syndrome like that
You always have these complex exercises. Wouldn't deadlifting just fix this while increasing real strength?
Just quit driving and walk instead/public trans. Your hips will be fine in a few months. It's worth it. Everything will slow down in life.
I’m 38, have never owned a car and work in an active job where I am rarely sitting, yet still have bad anterior pelvic tilt. If only it was as simple as you say.
Waste of time.
Sir you are talking too much before demonstrating, very boring n waste of time
Sir you are just going on talking n talking as if you are giving lecture in college, instead of demonstrating
Brother Don't be a hater ,