MasteRealms Studios it’s a common thing for people that get caught up in stretching their hip flexors all of the time, the almost become addicted to it and could pass the Thomas test easily, when you give them something as simple as a banded March in their warm ups you notice their perception of tightness change pretty quick which is cool!
If you are already stretching and finding you are still feeling tightness then strengthening is the thing you want to try yes, a nice thing to do if you’re not having any issues is to just do both in your warm ups from time to time, this is the couch stretch ruclips.net/video/d9pOjXCKGN8/видео.html
Okay, part 2 doing the standing exercise: started raising my right foot first, no band attached because I'm at home. That went well. But with raising the left leg, every time I set my foot down, the middle of my hip, or my spine(?) THUNKS. It's more like a thunk than a pop. Any happy suggestions? [FYI, I had a hairline fracture on the right SI from a really bad automobile Collision (I was stopped, rear-ended at 40mph) in 1986. I had a total pelvic reconstruction in 1999, was hit head-on in 2006... Thankfully,, I live mostly pain-free, but my hip rotates without notice.] Please Watch where you're driving, people! I just started watching your vids, and I really value your opinion.
Tom thanks so much for these videos ive been struggling with a childhood injury, left ankle that effected knees hips and back. At 58 i want to train for my old age😁 Im feeling stronger every day. You're a Champ!! Love your work, and Jens too...incredibly inspirational
Probably! You could give these a try and see how you go 😁 ruclips.net/video/8RCAM1pg9zE/видео.htmlsi=yXJ6FERgKFhM0ozW But also include these into your day to check your rotation too! ruclips.net/video/rTfh-fZYVcM/видео.htmlsi=q6Gf0x9-JyLw702s
Cool!! I'm 70, have always wondered about my hip flexors but I had no idea how to test them. I'm approved! And Super surprised to find this out! Ha! Who knew?
Strange question but I clearly have both problems, weak left hip flexor and tight right one. Would you suggest incorporating both into my routine at the same time or focus on strengthening the weak one first?
I had a stroke and when I walk my hip kinda jumps on the forward move feels like either a tight or weak hip flexor it's like my leg jumps forward but skips a beat I would walk smooth if it wasn't for that I hope I'm explaining it right.
Amazing. I've been dealing with nagging R anterior hip pain and have tried just about everything (couch stretch + banded distraction, Pso-Rite, etc) and just tried the diagnostic screen with immediate improvement after doing the march drill using a light band for 1 minute. There is a path forward--thank you!
My hip flexor pain is finally a thing of the past. This video reminded me that I was forgetting to use the couch stretch as part of my post-workout stretching routine. Since I reincorporated them, the pain has vanished. Thanks Tom!
@@nicklas8112 I’ll be posting a video of it (too much to explain with text)on my other RUclips channel in the upcoming weeks. Look up Strength Hacks Coaching
The simplistic method is the real deal!!!! I was at quarter squats without it and now I can reach proper depth, I still have issues to fix (Shoulder tightness and still falling forward more than I like) nonetheless I cannot say enough how great the program is. It sucks to step away from the barbell, but in just 2 weeks I saw MASSIVE improvements and now will be lifting safer, Thanks Tom!
jonathon Barrientos thanks so much for leaving a comment!! So happy to hear of your squat progress! Keep with the program for the shoulders too they will come along eventually! There is a great exercise in this video for shoulders if you have access to a band too! ruclips.net/video/Cezjjr7Cp0Y/видео.html
How far down does the leg have to fall to class as weak? My leg drops but only by an inch or two. At the same time, I feel like my hip flexors could ALSO be tight? So confused, should I strengthen AND stretch?... other advice I’ve found suggests stretching when they’re in fact weak could worsen the problem 😫
Ben Payne if unsure then I would consider looking in to all elements of hip mobility if you haven’t, this blog is helpful to start you off, the flexors get blamed for a lot but it could be referred pain or tightness because of something else maybe missed tommorrison.uk/blog/2018-12-19/the-complete-hip-conundrum
Tom Morrison thanks Tom. I know it’s different for everyone, but how long would you expect to feel some relief from doing the couch stretch for a few minutes daily? A few days, weeks, maybe months for some?
Ben Payne yes everyone’s different, some people are fine after one session, others a month, would keep it up until you feel you have made a change and really cemented it in to your system
Ive been having right hip pain while hiking for 2 weeks, currently resting. I've noticed when I bring my knee to my chest, when I lower it, there's a small pop in my right hip, left doesn't do this. Stretches help, but it's also weaker on my right side. Know what I should do? Im hoping to get back on trail in 3-4 days
nice channel!.. Can stretching a weak hip flexor make it worse?.... I sit all day long for years.. Feels like somebody behind me with a thin rope pulling them. I believe i have anterior pelvic tilt as well, which makes sense.. sigh..Thanks in advance..i just subscribed!...Also, when i squat when exercising, i can barely feel it in the quads...I'm like jeeze what's the use of squatting?
Yes if you can sit fully into a couch stretch and not find much from it but are still having issues then you would definitely want to strengthen This is the couch stretch ruclips.net/video/d9pOjXCKGN8/видео.html
I tried this and I can keep my knees at the same position for a good amount of time, but I noticed that when I start to bring the right leg into the floor I feel a popping right behind my right gluteus exactly where femur and pelvis met. It also happens when I'm doing romanian deadlift, same exact place, does that means my hip flexors are tight?
@@TomMorrison recently i have starting to work on my gluteus medius, gluteus in general and massage and stretch my TFL and i'm having some improvements. The popping has become less perceptible.
mines just felt a little bit, and actually after some secods´already felt the mussles work. but this means that all the hip flexors are tight? or weak? i mean, how to tell if i need to work in the soas but non on others? love ur vids btw c: also i not¿iced that my legs tend to internly rotates ones i pull up my legs. when i am up and walking i noticed that my pelvil doest have that anterior pelvic till, or at leas most of the time, but i cant control it when i am ath the pc or something, i notice that even i felt that my torso its in good posture, i lean fowart a little bit.
Generally I'd avoid focusing on individual muscles. Yes, your Hip Flexors are made up of more than 1 muscle, but they all work together to perform a function, so focus on the function rather than each muscle. If you work on the Anterior Pelvic Tilt exercises in the other video you should see improvements in these areas!
When driving or bending at the waist to grab something of the floor I feel this this tightness on the right side hip would this be the excercise for me?
Thank you for this great video Tom! I have been dealing with postural problems since i injured my right ACL and after the surgery this dysfunction continued. I tried nearly everything and went to tons of doctors, physiotherapists etc. (still going to phsyio but i feel they are giving me the same exercises - not personalized). I got one main problem (it sounds simple). My right pelvis rotated to left (right asis is forward). I constantly feel my right side tight and glutes squeezed as if i am posteriorly tilting pelvis but also my right hip + posterior chain seems lacking compared to left side (smaller glute, weak hamstring). I always think that i need to work glutes of right side but i think this side is already in posterior pelvic tilt also right side hip flexors are much weaker than left. One interesting thing is right quads feel stronger compared to left when doing leg extension type movements and right quad is generally feels tight. But if i do hip flexion movements it is more difficult for me to endure compared to left. I saw a post regarding if you have psoas weakness on one side than it causes pelvis rotation (similar to my situation). I have chronic tightness right lower back and probably hiked up right side which i assume QL taking psoas role maybe? What can I do? How can I restore my neutral posture back? Is there any chance?
I would definitely say with all of that all feeding off each other you should check out The Simplistic Mobility Method on my website, there’s so many things needing worked on it would be best to just do them all while assessing them for differences left to right
Good morning Tom! Another great one; LOVE the bloopers! I can do the strength test pretty well but lifting my R knee causes a painful pinching band at my R inguinal crease. Do you know what that could be? Doing your anterior tilt correction video ( couch stretch plus 3) has helped tremendously ( could barely walk before) but now I'm kind of stuck. Many thanks to you and Jen!🙏🙏🙂❤️
Thanks man, great to hear. Some people are dating that if its a tight hip flexor, then stretching is the worst you can do, so nice that there is a middle ground 👏🏼
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Ive taken physical therapy for years and none of my "Doctors" told me Weak muscles can act like they are tight. Thank you
MasteRealms Studios it’s a common thing for people that get caught up in stretching their hip flexors all of the time, the almost become addicted to it and could pass the Thomas test easily, when you give them something as simple as a banded March in their warm ups you notice their perception of tightness change pretty quick which is cool!
Is it only strengthening and no stretching then?
If you are already stretching and finding you are still feeling tightness then strengthening is the thing you want to try yes, a nice thing to do if you’re not having any issues is to just do both in your warm ups from time to time, this is the couch stretch
ruclips.net/video/d9pOjXCKGN8/видео.html
Okay, part 2 doing the standing exercise: started raising my right foot first, no band attached because I'm at home. That went well. But with raising the left leg, every time I set my foot down, the middle of my hip, or my spine(?) THUNKS. It's more like a thunk than a pop. Any happy suggestions? [FYI, I had a hairline fracture on the right SI from a really bad automobile Collision (I was stopped, rear-ended at 40mph) in 1986. I had a total pelvic reconstruction in 1999, was hit head-on in 2006... Thankfully,, I live mostly pain-free, but my hip rotates without notice.] Please Watch where you're driving, people! I just started watching your vids, and I really value your opinion.
Tom thanks so much for these videos ive been struggling with a childhood injury, left ankle that effected knees hips and back.
At 58 i want to train for my old age😁
Im feeling stronger every day. You're a Champ!! Love your work, and Jens too...incredibly inspirational
When I do the test, I can hold my leg up but with a lot of pain and I have to drop the leg. Would that be considered weakness?
Probably! You could give these a try and see how you go 😁 ruclips.net/video/8RCAM1pg9zE/видео.htmlsi=yXJ6FERgKFhM0ozW
But also include these into your day to check your rotation too! ruclips.net/video/rTfh-fZYVcM/видео.htmlsi=q6Gf0x9-JyLw702s
Interesting video. I'm wondering if performing the drill exercises with a ankle weight, will it have the same effect?
It’s ok, adding a mini band march is good too!
@@TomMorrison That is nice! After how long could results be noticeable?
Cool!! I'm 70, have always wondered about my hip flexors but I had no idea how to test them. I'm approved! And Super surprised to find this out! Ha! Who knew?
Strange question but I clearly have both problems, weak left hip flexor and tight right one. Would you suggest incorporating both into my routine at the same time or focus on strengthening the weak one first?
I would just work on both equally with other exercise you are doing and it should balance itself out over time! Wouldn’t overcomplicate it 😄
I had a stroke and when I walk my hip kinda jumps on the forward move feels like either a tight or weak hip flexor it's like my leg jumps forward but skips a beat I would walk smooth if it wasn't for that I hope I'm explaining it right.
Amazing. I've been dealing with nagging R anterior hip pain and have tried just about everything (couch stretch + banded distraction, Pso-Rite, etc) and just tried the diagnostic screen with immediate improvement after doing the march drill using a light band for 1 minute. There is a path forward--thank you!
Andrew Kim brilliant to hear! Keep it up for a few weeks to hopefully see that it stays away for good! 😄
My hip flexor pain is finally a thing of the past. This video reminded me that I was forgetting to use the couch stretch as part of my post-workout stretching routine. Since I reincorporated them, the pain has vanished. Thanks Tom!
you're welcome! Glad we could help!!
What is your post workout stretch routine? I have a severe issue with my hip flexors
@@nicklas8112 I’ll be posting a video of it (too much to explain with text)on my other RUclips channel in the upcoming weeks. Look up Strength Hacks Coaching
I watch a bunch of videos that tell me to stretch and then I see a bunch that say don't stretch, you need to strengthen! I want to screammm!! 😭😆
Do both then 😂😂 if ranges are there then strengthen them, if your limited then stretch 💪🏼
I fell over. My balance is horrible.
You can hold on while trying it too, would definitely devote some time to your balance daily! It is a trainable skill 😄😄
The simplistic method is the real deal!!!! I was at quarter squats without it and now I can reach proper depth, I still have issues to fix (Shoulder tightness and still falling forward more than I like) nonetheless I cannot say enough how great the program is. It sucks to step away from the barbell, but in just 2 weeks I saw MASSIVE improvements and now will be lifting safer, Thanks Tom!
jonathon Barrientos thanks so much for leaving a comment!! So happy to hear of your squat progress! Keep with the program for the shoulders too they will come along eventually! There is a great exercise in this video for shoulders if you have access to a band too! ruclips.net/video/Cezjjr7Cp0Y/видео.html
@@TomMorrison That shoulder roll and band pull is getting done today! Thank you so much!
How far down does the leg have to fall to class as weak? My leg drops but only by an inch or two. At the same time, I feel like my hip flexors could ALSO be tight? So confused, should I strengthen AND stretch?... other advice I’ve found suggests stretching when they’re in fact weak could worsen the problem 😫
Ben Payne if unsure then I would consider looking in to all elements of hip mobility if you haven’t, this blog is helpful to start you off, the flexors get blamed for a lot but it could be referred pain or tightness because of something else maybe missed tommorrison.uk/blog/2018-12-19/the-complete-hip-conundrum
Tom Morrison thanks Tom. I know it’s different for everyone, but how long would you expect to feel some relief from doing the couch stretch for a few minutes daily? A few days, weeks, maybe months for some?
Ben Payne yes everyone’s different, some people are fine after one session, others a month, would keep it up until you feel you have made a change and really cemented it in to your system
Tested and both legs stayed up but the right hip hurt as hell
might be a bit of weakness on the right then!
Tom is right… i thought for a long time that stretching is the end all be all to leg after work maintenance. I was wrong.
Ive been having right hip pain while hiking for 2 weeks, currently resting. I've noticed when I bring my knee to my chest, when I lower it, there's a small pop in my right hip, left doesn't do this. Stretches help, but it's also weaker on my right side. Know what I should do? Im hoping to get back on trail in 3-4 days
Very good test to distinguish the type of problem and the fix required.
i have a band, just not a post at home.
Sturdy sofa leg works well 💪🏼
does the CARZ exercise build hip
strength?
It’s a nice one to do regularly, still want loaded movements and other strength stuff too!
@@TomMorrison AWESOME thank you for quick response
29/5.
👍👍
Hi Tom, could you post a link to the resistance band used in this video? Would love to get one. Thanks!
We don't use any in particular, if you just search for Resistance Band on amazon the thin red ones are good!
nice channel!.. Can stretching a weak hip flexor make it worse?.... I sit all day long for years.. Feels like somebody behind me with a thin rope pulling them. I believe i have anterior pelvic tilt as well, which makes sense.. sigh..Thanks in advance..i just subscribed!...Also, when i squat when exercising, i can barely feel it in the quads...I'm like jeeze what's the use of squatting?
Yes if you can sit fully into a couch stretch and not find much from it but are still having issues then you would definitely want to strengthen
This is the couch stretch
ruclips.net/video/d9pOjXCKGN8/видео.html
I tried this and I can keep my knees at the same position for a good amount of time, but I noticed that when I start to bring the right leg into the floor I feel a popping right behind my right gluteus exactly where femur and pelvis met. It also happens when I'm doing romanian deadlift, same exact place, does that means my hip flexors are tight?
Doesn’t sound like snapping hip, would work on your hip rotation and extension and see if that helps!
@@TomMorrison recently i have starting to work on my gluteus medius, gluteus in general and massage and stretch my TFL and i'm having some improvements. The popping has become less perceptible.
Yea I’mma take a stretch tbh
mines just felt a little bit, and actually after some secods´already felt the mussles work. but this means that all the hip flexors are tight? or weak? i mean, how to tell if i need to work in the soas but non on others? love ur vids btw c: also i not¿iced that my legs tend to internly rotates ones i pull up my legs. when i am up and walking i noticed that my pelvil doest have that anterior pelvic till, or at leas most of the time, but i cant control it when i am ath the pc or something, i notice that even i felt that my torso its in good posture, i lean fowart a little bit.
Generally I'd avoid focusing on individual muscles. Yes, your Hip Flexors are made up of more than 1 muscle, but they all work together to perform a function, so focus on the function rather than each muscle.
If you work on the Anterior Pelvic Tilt exercises in the other video you should see improvements in these areas!
When driving or bending at the waist to grab something of the floor I feel this this tightness on the right side hip would this be the excercise for me?
Can be a combination of multiple things, this blog will give you some things to think about!
tommorrison.uk/blog/2018-12-19/the-complete-hip-conundrum
Thank you for this great video Tom! I have been dealing with postural problems since i injured my right ACL and after the surgery this dysfunction continued. I tried nearly everything and went to tons of doctors, physiotherapists etc. (still going to phsyio but i feel they are giving me the same exercises - not personalized). I got one main problem (it sounds simple). My right pelvis rotated to left (right asis is forward). I constantly feel my right side tight and glutes squeezed as if i am posteriorly tilting pelvis but also my right hip + posterior chain seems lacking compared to left side (smaller glute, weak hamstring). I always think that i need to work glutes of right side but i think this side is already in posterior pelvic tilt also right side hip flexors are much weaker than left. One interesting thing is right quads feel stronger compared to left when doing leg extension type movements and right quad is generally feels tight. But if i do hip flexion movements it is more difficult for me to endure compared to left. I saw a post regarding if you have psoas weakness on one side than it causes pelvis rotation (similar to my situation). I have chronic tightness right lower back and probably hiked up right side which i assume QL taking psoas role maybe? What can I do? How can I restore my neutral posture back? Is there any chance?
I would definitely say with all of that all feeding off each other you should check out The Simplistic Mobility Method on my website, there’s so many things needing worked on it would be best to just do them all while assessing them for differences left to right
Good video. Bloopers got a tad annoying though.
Yeah we don’t do them anymore, think they made 2 videos
Good morning Tom! Another great one; LOVE the bloopers!
I can do the strength test pretty well but lifting my R knee causes a painful pinching band at my R inguinal crease. Do you know what that could be? Doing your anterior tilt correction video ( couch stretch plus 3) has helped tremendously ( could barely walk before) but now I'm kind of stuck. Many thanks to you and Jen!🙏🙏🙂❤️
Have you checked the fix hip pain and discover the cause video yet??
@@TomMorrison Not yet but I will!! Thank you!🙏
Remove the damn bloopers...
Good stuff!
nevergymless lee Thankyou!
Thanks man, great to hear. Some people are dating that if its a tight hip flexor, then stretching is the worst you can do, so nice that there is a middle ground 👏🏼
Thanks
Can one hip be tight and another be weak ?
If so, do we do different exercises on the two sides ?
@@narus1234 yep! Exactly right