Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on the common pattern of anterior pelvic tilt: ruclips.net/video/1qOG1v6Yjr8/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
when we do this exercise, do we feel the hip joint click, i did this and i heard the click of the bone not sure if this is right or wrong , any thoughts on this conor
It would be great to get some content where you document a patient of yours overcoming their patterns from the exercises you show. The journey, the difficulties and how it’s possible to overcome them.
Connor reminds me of my experiences, years ago, with Alex McKechnie (Lakers physiotherapist). In fact, I suspect that Conor may even be even be at a higher level because of his focus on first creating awareness in the body, as opposed to simply strengthening or loosing problematic muscles (the way most physiotherapists do). It's very impressive and inspiring to see such a cutting edge approach made available to anyone who is interested.
@@conorharris Hey Conor, I'm the Tai Chi guy that emailed you recently. Just letting you know because hopefully at some point I'll be in Portland and can get a consultation. 😃
Whats up Conor, i dislocated my hip playing football when i was 15 years old. 13 years later im 28 and still dealing with a lot of issues in the hip area. Your explanations and workouts have given me some hope to maybe one day recover. Cant wait to follow your workouts and see if i can one day return to normal or atleast close to it !
Thanks Conor I am having hip n IT band stiffness n making my some movements difficult .Your videos are so educative n so I keep seeing them. They are all very helpful.
I just don't know. How. Use words to appreciate what u just did. May the universe bless u.. final I can run. . I was having a drop hip . Did all the exercises about that but none work. Finally. . Long life Conor.
@@nosrine11 don't know if this explains it and you did ask a good question...I have seen vids posted as though new that are repeats , if this was one of those that commenter might have been doing these from a prior video and then saw this one and decided to share that. (That's actually happened to me). Other explanation is that some issues DO correct immediately with a movement sequence that corrects the imbalance muscle use movement pattern in body and in the brain. I was unable to maintain certain balance positions in dance classes in my beginning training due to very late start in technique but in one class using what's called Skinner Releasing Technique , i was able to HOLD a balance posture right away that i never could before and that remained a consistent ability..just from that one time of reprogramming the movement from brain and body both...at same time (from just an introductory 10 min sequence of that technique. Some books on reprogramming movement therapies might explain that ...it's an approach not everyone knows about. But i wish the commenter would reply to your question so we would know...although he/she may feel intimidated to do so , I hope this encourages their response and a truthful one .
Wow, I'm so happy I found your body restoration program. From years of training, this is exactly what I need - to slow it down and focus on quality movement. Thanks, Conor! Are you currently running any promos?
Just back from chiropractor. Tfl tight. Sacroillium tight. The one that connects hip up to spine and down to fenur.. tight and turning my lumbar. Thanks for awareness ❤
Thank you! Few of those and the pain is already stopping, the ache in the glutes and TFL is minimal . I was burnt out on all glute activation I know how to do. This I can do anywhere! ESPECIALLY when watching Netflix. 🙏🙏🙏
After high school, I had precisely this issue which a doctor diagnosed as "snapping hip syndrome". I remember thinking, duh, I already knew that! They prescribed some glut med exercises. My left side was probably 1/10 the strength of my right. Still don't know how that came about; probably just poor running gait that magnified the imbalance over time.
You are likely using too much effort (stay within the 2-3/10 intensity range) or you are going through too much range of motion of your legs most likely. Slow down and use more limited range of motion. If still not working, look into my video on the PEC pattern and do those exercises before this one. Should help a good bit
now made big progress on correctling the LEFT AIC & RIGHT BC & PEC patterns have done about 40 different excersize to correct what i think i have which is not optimal but i would say the most important and primary movement is the Right Sidelying Left Adductor Pullback. if i concentrate i can really feel it the left Adductor Magnus. BUT still sometimes i do it so good i can get the Adductor Magnus cramp up. i just breathe thru it after about 30 seconds cramping goes away but the muscle. my question is this a good thing that i can do the movement so good it cramps? or would i best not allow the muscle to cramp and go less hard? i not sure? thanking you in advance
I'm trying both of these exercises, and its extremely difficult. my hamstrings are immediately cramping as soon as i squeeze my glutes and lift up. I feel like i have to try extremely hard to not drive my heels into the shoe box that im using. Please help, my TFL hurts so bad!!!
Can someone explain why we are breathing in, when moving knees out? Isnt moving knees out and squeezing the glutes related to external rotation? Which wouldn’t make sense with a descending diaphragm or am I thinking wrong?
This is some kind of prayer answered. Grateful. However... I have experience relief from what I thought was fai, but always wondered why the exterior side of the hip was painful more than anything else. Now I see the connection between this interior pelvic tilt and tfl but also the it band. Which is whining. Apparently this is a primary cause of it man irritation / dislocation pain. How can I reach you by telephone?
Forgot to ask you for your general advice as to how often to do this safely? Repetitions length of times holding positions etc. If your course beginners course includes the logical progression to this video, I should be interested in taking it.
Awesome information, I've had issues with that area for a while and it's getting worse..this is the first time I've heard of these exercises which I will start doing as soon as I get home ..Thank You!
I love how it's complicated and you need an actual doctor to diagnose... bit the doctors get it wrong so much we are here ❤😂 take care of yourself cuz paying others to do it rarely is the better option BTW, I've had a similar issue for years and been to doctor, pt, and watched 100 of these videos.... never heard of TFL muscle 😂
Hey Conor, quick question. I have been having gait issues for a while now. I am now thinking it is related to my hips(TFL, hip flexors, glutes, etc) Could tightness or weakness in any of these areas cause over pronation?
Try to get your heels closer to your butt. That decreases the "lever" for your legs. You can also try to "push" your feet a little bit forward. Dont actually move them but just apply soft forward pressure. That inactivates the hamstrings because they are antoginists of your quads which will be activated when "pushing" your feet forward.
also noticed actaully my weakest movement is the 90_90 Side Plank with Reach and various difficulty levels ov it. left side Oblique which is too long when doing movement just get into all sorts ov pain to do it. I trying for the rainbow shape. should i just keep at this ignore the pain breathe thru it all or like regress to ie the 90_90 Short Lever Side Plank? i have done for 6 months now still cant improve on these movements? which one and what intensity best? like it seems that even when i do regress i still not progress at this thanking you in advance
Hi Conor, love your videos! Have tried this exercise over the last few days. I found that when I externally rotate my femur that I get pain in the outside of my knee (IT band). Just wondering if you had any thoughts on what might be causing that and how to prevent it when doing the exercises? Thanks
It’s more likely than not a chronic tightness of your it band caused by a tight tfl. Try using a message gun or a foam roller to loosen things up (DONT FOAM ROLL YOUR IT BAND DIRECTLY!!! It’ll just cause more pain). Also work on strengthening your glutes not just the medius but the entirety of your glutes.
Hope this helps I’ve had it band syndrome and a multitude of other weakness and imbalances and tried everything on earth and I can tell you this will 95% be your saving grace. The it band gets tight when other muscles are weak and tight. Remember if you don’t work on it now it’ll just be harder in the future. Good luck.
In the last couple of days I’ve been getting stabbing pain in my TFL when walking randomly - after I had an osteo appointment to help with tight calves and hamstrings 🫠 stretches and rolling haven’t helped relieve it so hoping this does
Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on the common pattern of anterior pelvic tilt: ruclips.net/video/1qOG1v6Yjr8/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
when we do this exercise, do we feel the hip joint click, i did this and i heard the click of the bone not sure if this is right or wrong , any thoughts on this conor
It would be great to get some content where you document a patient of yours overcoming their patterns from the exercises you show. The journey, the difficulties and how it’s possible to overcome them.
Good idea, would be great
Squat University has videos like what you describe, but the format is short.
HIPPA
He now has this with a hip impingement video. It’s one of his recent series. Very good stuff.
@@javonsharp6379… you mean HIPAA…
I have had this tfl rightness for over 8 years now, and this is the first thing that actually works.🎉
Connor reminds me of my experiences, years ago, with Alex McKechnie (Lakers physiotherapist). In fact, I suspect that Conor may even be even be at a higher level because of his focus on first creating awareness in the body, as opposed to simply strengthening or loosing problematic muscles (the way most physiotherapists do). It's very impressive and inspiring to see such a cutting edge approach made available to anyone who is interested.
I’m truly honored to read that comment. Thank you!
@@conorharris Hey Conor, I'm the Tai Chi guy that emailed you recently. Just letting you know because hopefully at some point I'll be in Portland and can get a consultation. 😃
Whats up Conor, i dislocated my hip playing football when i was 15 years old. 13 years later im 28 and still dealing with a lot of issues in the hip area. Your explanations and workouts have given me some hope to maybe one day recover. Cant wait to follow your workouts and see if i can one day return to normal or atleast close to it !
Thanks Conor I am having hip n IT band stiffness n making my some movements difficult .Your videos are so educative n so I keep seeing them.
They are all very helpful.
I just don't know. How. Use words to appreciate what u just did. May the universe bless u.. final I can run. . I was having a drop hip . Did all the exercises about that but none work. Finally. . Long life Conor.
Video posted 8 hours ago and you commented 6 hours ago. This exercise fixed your issue in 2 hour?
@@nosrine11 don't know if this explains it and you did ask a good question...I have seen vids posted as though new that are repeats , if this was one of those that commenter might have been doing these from a prior video and then saw this one and decided to share that. (That's actually happened to me). Other explanation is that some issues DO correct immediately with a movement sequence that corrects the imbalance muscle use movement pattern in body and in the brain. I was unable to maintain certain balance positions in dance classes in my beginning training due to very late start in technique but in one class using what's called Skinner Releasing Technique , i was able to HOLD a balance posture right away that i never could before and that remained a consistent ability..just from that one time of reprogramming the movement from brain and body both...at same time (from just an introductory 10 min sequence of that technique. Some books on reprogramming movement therapies might explain that ...it's an approach not everyone knows about. But i wish the commenter would reply to your question so we would know...although he/she may feel intimidated to do so , I hope this encourages their response and a truthful one .
So happy to hear it helped!! Makes my day to read things like this :)
@@nosrine11 what I mean. Is . After doing some section with it. I was able to run. With less pain. That's what I meants. Pls
@@conorharris pls my friend have. One side anterior tilt . Left side. Pls. Can u suggest any exercises . Pls. .
You are the best! I purchased your program. Thanks for all do!
Very much appreicate your support Aiman! Means a lot
Wow, I'm so happy I found your body restoration program. From years of training, this is exactly what I need - to slow it down and focus on quality movement. Thanks, Conor! Are you currently running any promos?
W video brother I’ve been needing thjs
Just back from chiropractor. Tfl tight. Sacroillium tight. The one that connects hip up to spine and down to fenur.. tight and turning my lumbar.
Thanks for awareness ❤
Thank you! Few of those and the pain is already stopping, the ache in the glutes and TFL is minimal . I was burnt out on all glute activation I know how to do. This I can do anywhere! ESPECIALLY when watching Netflix. 🙏🙏🙏
After high school, I had precisely this issue which a doctor diagnosed as "snapping hip syndrome". I remember thinking, duh, I already knew that! They prescribed some glut med exercises. My left side was probably 1/10 the strength of my right. Still don't know how that came about; probably just poor running gait that magnified the imbalance over time.
Great job, this really works!
What if these generate sharp pain in the gluteus medius area?
You are likely using too much effort (stay within the 2-3/10 intensity range) or you are going through too much range of motion of your legs most likely. Slow down and use more limited range of motion. If still not working, look into my video on the PEC pattern and do those exercises before this one. Should help a good bit
hi, any thoughts about intense tenderness at the tfl insertion point? Up high?
What would the sets and reps be please
How often a week and how many breath cycles?
WOW! it worked!
now made big progress on correctling the LEFT AIC & RIGHT BC & PEC patterns have done about 40 different excersize to correct what i think i have which is not optimal
but i would say the most important and primary movement is the Right Sidelying Left Adductor Pullback. if i concentrate i can really feel it the left Adductor Magnus. BUT still sometimes i do it so good i can get the Adductor Magnus cramp up. i just breathe thru it after about 30 seconds cramping goes away but the muscle. my question is this a good thing that i can do the movement so good it cramps? or would i best not allow the muscle to cramp and go less hard? i not sure?
thanking you in advance
I'm trying both of these exercises, and its extremely difficult. my hamstrings are immediately cramping as soon as i squeeze my glutes and lift up. I feel like i have to try extremely hard to not drive my heels into the shoe box that im using. Please help, my TFL hurts so bad!!!
Can someone explain why we are breathing in, when moving knees out? Isnt moving knees out and squeezing the glutes related to external rotation? Which wouldn’t make sense with a descending diaphragm or am I thinking wrong?
Hi from UK tks for video
Where do I get the pelvis skeleton just like he one you have
This is some kind of prayer answered. Grateful. However... I have experience relief from what I thought was fai, but always wondered why the exterior side of the hip was painful more than anything else. Now I see the connection between this interior pelvic tilt and tfl but also the it band. Which is whining. Apparently this is a primary cause of it man irritation / dislocation pain.
How can I reach you by telephone?
Forgot to ask you for your general advice as to how often to do this safely? Repetitions length of times holding positions etc.
If your course beginners course includes the logical progression to this video, I should be interested in taking it.
This stuff works
Awesome information, I've had issues with that area for a while and it's getting worse..this is the first time I've heard of these exercises which I will start doing as soon as I get home ..Thank You!
How are you feeling now?? I have the same pain idk what to do
I can't do this correct, in both excercises I feel hamstrings too much =\
Conor, would this be a good exercise recommendation for a patho PEC?
Potentially yes
Do you have a name for the movement at 1:07?
I love how it's complicated and you need an actual doctor to diagnose... bit the doctors get it wrong so much we are here ❤😂 take care of yourself cuz paying others to do it rarely is the better option
BTW, I've had a similar issue for years and been to doctor, pt, and watched 100 of these videos.... never heard of TFL muscle 😂
Is it a good exercise for a med glute bursitis too?
Hey Conor, quick question. I have been having gait issues for a while now. I am now thinking it is related to my hips(TFL, hip flexors, glutes, etc) Could tightness or weakness in any of these areas cause over pronation?
Yes, but overpronation is a symptom, not a cause as you are touching on. See my video on flat feet
Im trying this excecise but i can still feel it in my hamstrings,how do I modify it?
Try to get your heels closer to your butt. That decreases the "lever" for your legs. You can also try to "push" your feet a little bit forward. Dont actually move them but just apply soft forward pressure. That inactivates the hamstrings because they are antoginists of your quads which will be activated when "pushing" your feet forward.
I dunno. I still can’t seem to get my glute med to fire during these exercises. All TFL for some reason
also noticed actaully my weakest movement is the 90_90 Side Plank with Reach and various difficulty levels ov it. left side Oblique which is too long when doing movement just get into all sorts ov pain to do it. I trying for the rainbow shape. should i just keep at this ignore the pain breathe thru it all or like regress to ie the 90_90 Short Lever Side Plank? i have done for 6 months now still cant improve on these movements? which one and what intensity best? like it seems that even when i do regress i still not progress at this
thanking you in advance
On that first exercise, my TFL still active.
My left hip always feel sore, TFL almost always active + very limited external and internal rotation.
If a person has tight tfl likes this and tight posterior hip capsule, which is to be worked on first.
Posterior hip capsule usually
@@conorharris thank you.
Hi Conor, love your videos! Have tried this exercise over the last few days. I found that when I externally rotate my femur that I get pain in the outside of my knee (IT band). Just wondering if you had any thoughts on what might be causing that and how to prevent it when doing the exercises? Thanks
It’s more likely than not a chronic tightness of your it band caused by a tight tfl. Try using a message gun or a foam roller to loosen things up (DONT FOAM ROLL YOUR IT BAND DIRECTLY!!! It’ll just cause more pain). Also work on strengthening your glutes not just the medius but the entirety of your glutes.
Hope this helps I’ve had it band syndrome and a multitude of other weakness and imbalances and tried everything on earth and I can tell you this will 95% be your saving grace. The it band gets tight when other muscles are weak and tight. Remember if you don’t work on it now it’ll just be harder in the future. Good luck.
Doesn't work for me, it only burns and hurt on the side of the hip and in my groin 😢
I can still feel it in my tfl 😟
You did not do the exercise correctly, try again.
It’s so hard to keep the glutes on and bring legs together:o
But it seems to work once you get the hang of it🎉
I didn't hit the like button because I did't understand the content!
In the last couple of days I’ve been getting stabbing pain in my TFL when walking randomly - after I had an osteo appointment to help with tight calves and hamstrings 🫠 stretches and rolling haven’t helped relieve it so hoping this does