Hip Groin Pain, What is Obturator Internus? 3 Best Exercises Fix!
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- Опубликовано: 7 июл 2024
- Do you have Hip Groin Pain? What is Obturator Internus? 3 Best Exercises Fix!oin my NEW course for Pelvic Floor Health that that i am Launching click the link below ⬇️
www.revivepelvicfloorhealth.co... I made a video a combination of Pilates and physical therapy treatment , regarding hip groin pain, what is Obturator internus? Do you want to learn more about healing your your core? I have detailed class i am preparing to anyone who is willing to go to the next level of better posture, spine health and core strength.
Do you want to learn more about healing your spine? II have detailed class that is available to anyone who is willing to go to the next level of better posture, spine health and core strength.
To Join my course that is AVAILABLE click the link below ⬇️
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I discussed the Anatomy of Obturator Internus, a deep muscle boomerang shape that originates on your pubic rami , passes through the lesser sciatic notch/forsaken and wraps around your pelvic and inserts to your medial border of greater trochanter of femur bone that helps rotate your hip abduction while in hip flexion and external rotate while in hip extension . The stretches will help instant pain relief that is going down your inner thigh, pelvic pain or hip pain if you have inflammation of the ischial membrane where it is close by the origin, or sometimes if it is very tight, it also irritates the sciatic nerve where the nerve passes in front of it. If you are having pain on your groin, usually one sided after prolonged sitting, driving, pregnancy, symphysis pubis pain, C-section or even normal delivery, that caused injury on this muscle as well as from playing sports with one sided movement such as soft ball, baseball, bowling and injury on your sacroiliac or low back area . I did a self assessment of irritation of the obturator nerve as well to see if you have this irritation that causes more weakness on your obturator internus that is one of your deep external rotators of the hip, plus it is also part of your pelvic floor muscles.
Sometimes pain gets really bad that there is pain going down your inner thigh , pain during menstruation and it is misunderstood as a sciatic nerve pain irritation.
This video is about a treatment plan to evaluate through assessment, 3 simple stretching and strengthening in side lying, sitting and supine (lying on your back) utlizing concentric, and isometric holds. I also had a previous video and I discussed nerve glides and tension with the obturator nerve • Top 3 Simple Stretches...
I incorporated the Pilates based and Physical therapy exercises combination. If you are still having pelvic floor pain you could also check my Piriformis syndrome if you are also having pinch nerve or sciatica, you could check my playlist for Sciatica. Usually it is hand in hand with low back pain . Here is the link of my previous video with a title Low Back Pain with Sciatic Nerve irritation Pilates based Physical Therapy exercises • Low back Pain with Sci...
I recommend to do this video as well to help stretch your spine as well if the piriformis stretching still causing sciatic nerve pain irritation.
And then to strengthen your core, i have a beginner's video Fundamentals to start with as well and here another link to see . • Beginner’s Pilates Pro...
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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities.
#whatisobturatorinternus #hipgroinpainrelief #3bestexercisesfixforobturatorinternus #HipGroinPainWhatisObturatorInternus?3BestExercisesFix!
Hello Pilates Lovers! This was the original version and I made a new one due to bad visual and audio quality . ruclips.net/video/FAzn4E0yH9Y/видео.html
Thank you
hallo.... its normal that i cant even rise the leg in the 1 excercise?! thank you
@@lenkabelkova5567 yes
Hi. I need to reverse these exercises for right side pain, Correct? Or is this one of those things that the left nerve affects the right side and vice versa?
By the way, I have more difficulty hearing the new video one because of the echo, the audio on this one is clear and sounds perfect on my laptop, but I have saved the new version also.
I'm happy to have found you, I have been suffering for 5 years with groin pain, multiple MRIs, steroid shots and other treatments that have not helped. I will be trying this today and throughout the next week and am hoping this is the answer I have been looking for. Thank you for your excellent instruction.
Ortoped said no problem, uroligist no problem, 12 months of pain, 3 months almost cant walk or sit, god helped and showed me where the problem is, now I can fix it, at last the devilish pain is going away.
Wow, that is a journey, keep me posted how this program works for you. Best of health
@@AnniePilatesPhysicalTherapist hey Annie! Is there a way to ask u a question on a specific issue? Also willing to pay if neccessary, can't rly rid myself of an issue and you seem to know quite a bit about those parts^^ (Pelvic ;D)
I can't tell you how grateful I am to discover your channel. In only 2 sessions the agony I was in has almost vanished. I am a long distance runner and a chiropractor made my pain so much worse. Now it is at last almost gone. Thank you
That is Great News Deryl👍 , Keep UP the amazing work ! If you want to be part of my email list so i can send you new videos for the week www.backmasterclass.com/general-opt-inrvsd1tf7 and regarding my back Master Class program where i can guide you through Zoom meeting calls to reach your health goals . I Will be closing the registration this Sunday . Blessings 🙏❤️
How did this Injury happen?
I have been going to urology with constant frequency and urgency for 15 years with no luck! I have hip and groin pain/ache and had sciatic problems over the years (all left side) I also have constant pins & needles in the inside of my left foot! I’ve finally self diagnosed that it could be to do with my obturator internus! I’ve started doing the stretching and it’s been agony to start with I’ve never noticed this pain before but I guess it’s because the muscle wasn’t used much! But now I feel like I have hope after years of feeling like doctors didn’t believe me 🤞🏻
I have the same symptoms as you…have these stretches helped? How are you doing now?
The pudendal nerve can get inflamed when the obturator internus is tight. It passes along side the OT. This can cause urinary frequency and urgency among other things. Sounds like foot pain related to sciatic nerve. I've had to self diagnose also even after seeing a pelvic floor PT! I'm having similar problems. I hope these stretches have helped! I'm just starting today.
You guys have Pelvic Floor Tension Myalgia or Hypertonic Pelvic Floor...it gives all the issues u mention in various combinations
Amy Stein book Heal Pelvic Pain has instructions also to address these symptoms
@rossko727 any success with this ?
This video has changed my life! Thank you!!! Since my third pregnancy I have had the hardest time walking/standing/doing anything because of my left obturator. I couldn’t figure out what was causing the pain for the longest time and doing these exercises gives me instant relief. I was able to walk all over Disney world for 6 days with zero pain after strengthening this muscle 🤯 I could hardly walk around my house before!!
How you get a specifically diagnosis for the obturator?
That’s amazing news! Glad that this helped you so much
Your videos have helped me so much more than the 16 months i spent in physical therapy last year and the other physical therapies the years before! I've been dealing with severe chronic pain for 8 years. Thank you so much. You are a blessing!
I love this gentle progression
I am so blessed to have found this...even though it's 3 yrs later lol. You are so lovely and knowledgeable,a great healer and teacher. More people should know about your channel!!!!
These exercises work wonders for my left hip flexor. I've always wondered how to target that pelvic pain and these stretches are perfect. So glad I found your channel!
Wonderful! I'm so glad I found you!
Glad to know you like this one! Welcome to my channel thank you 🙏
I love how you start really taking time to explain more in details about muscles and anatomy, keep up the good work 😍💕
Go UBIQUITOUS Thank you for you beautiful comment much appreciated 🙏❤️😘
Fantastic instructions on the movements. It was nice to see the bone graph with the details. I really learned something today. Thanks for sharing friend!🙂🧘♀️
Boone Bites glad to hear and it is great to share as much knowledge to anyone who will benefit from this . Thanks for coming by again. 🙏❤️
Thanks Annie!
Great exercises thankyou for showing
Community Tours Australia thanks 🙏 my friend
These are the perfect exercises for the pain I've been feeling for over a year. Thank you so much! 🙏
That is amazing news 🙏🥰
Thanks for the hard work!
Chill & Heal you are very welcome 🙏 thanks for the support ❤️🙏🥰
Thanks Annie. I am doing these exercises. I hope they will help me! Love you energy
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
Saved to my favourite list! Hugs from Spain
GrandAdan oh thank you so much ! Glad you learned a lot and enjoyed this video much appreciated 🙏❤️
This playlist finished 21 out of 21.
I love your visuals and explanations. Exceptional work!
ThAnk you
I feel so much better. I can take a 2 mile walk with no pain. Thank you so very much!
Oh wow that is amazing! Keep up the amazing work
A great session, enjoyed watching 👍🏾
iGladon thanks so much 🙏😘❤️
Omg... Thank you... Was in pain and did the first stretch... I felt a lot of relief... Ill be doing these more often ❤
Absolutely brilliant! Thank you.
Welcome
You're my new favourite channel!!!!
nice i will try this!
This video has been extremely helpful to me after many months of groin pain. Thank you!
❤️🙏
Very, very helpful and clear. I am going to try them today!
That is great let me know how it goes
Very informative and good stretches! Thanks for sharing.
Dubois Family Dinner Thank so much and uou are Very Welcome 🙏
Thanks i've been suffering for years and piriformis syndrome/sciatica/SI joint dysfunction was always the answer from professionals. Goodness, i wish i had found your link earlier.
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
Interesting and great technique!! Wish i was as flexible as you! You make it seem so easy!
Bossy thanks so much . I Kept doing it for years before I get to this level. I was so stuff cant reach my toes in standing even as a Child . So when I I became a Pilates instructor many years ago I was even still Very stuff cant even lift my legs up due to tightness. So anyone could do it with a Lot of practice and dedication so keep trying and I a.m sure you can be my level or more someday .
Thank you so much for this educational therapeutic video. The best video so far. 🤗☺️😊🙏🏼🙏🏼🙏🏼
These exercises are amazing! I have had inner thigh pain for years and my current yoga/weightlifting/stretching just hasn’t helped. I’m very eager to work with these exercises for relief - thank you!!
Wow amazing news to hear! That’s great and keep up the amazing work
Thank you so much ❤
The best exercises ! nice toturial thanks for sharing
cindyvlog _ thank you for the nice comment much appreciated ❤️😘
good stuff
Yes.good job my friend. You have a great understanding in this regard. Your submissions are great and I wish to continue. I hope your channel will improve because it offers good stuff from your channel.all my best wishes for you.
Bright Art Academy oh wow thanks for your lovely comment ! Much appreciated your support and well wishes ! 🙏❤️😘
@@AnniePilatesPhysicalTherapist you are welcome
Excelente 👏🏻👏🏻
Oh my gosh stretch number 3 has changed my life!!!! Your explanation is so simple and soooo easy to understand. THANK YOU so much for posting this video.❤❤❤❤
You are Very Welcome ! Yes the 3 rd one is a game changed
The mermaid stretch gets my legs numb for some reason... Especially when I involve the arm movement after about 20 of them 😅 I hope that clears up the more I do it
Haha oh WOW, I could only twitch each bent leg up a little bit! But I powered through and did each side 50 times, by the end I could lift my knee one whole inch! I didn't even try the other exercises, now that I know they're so weak I can work up to that. My hips and back are about to feel SO GOOD.
Champ Scrambles that’s great to hear ! Wow you are a fast learner I am so glad that you felt an instant back relief!!! Yes I have a lot of patients recover well with their back pain after these exercises
Thanks it works
I suffer from the majority of the issues you discuss. I was once enrolled in Physical Therapy @ Rehab Pilates studio/clinic in San Leandro, CA for Sciatica/Hip; it helped me so much; I find your shared methods and education the perfect match for me , there are not many Physical Therapist who combine the two therapies. I am a nurse, am 64 years old, a Army Veteran (where injuries occurred ) and in pain/stiffness to the point I was diagnosed with gastritis from taking too much Naprosyn. I have been searching for alternatives for healing since then. Your program seems to be a perfect fit & I will sign up for your Master Class. Thanks for what you are doing for us.
🙏❤️
You literally helped me find out what is exactly going on with hip and what is this sever pain in the groin area. I thought it was periformis syndrome but all the tests wore negative so I was confused. But watching this video helped me find out the real reason for my pain...thank you
That’s great news. You are very welcome
I keep having pain in my groin and around my hip. It also hurts over my ASIS. I wonder if this is what is happening? I also suffer from Pelvic Pain Syndrome, abdominal hernias, and had an Inguinal hernia. My surgeon keeps saying she does not feel the Inguinal hernia anymore. All these muscle are connected and have to be related and causing all these issues.
@@timmyn8575
This is the one!!! Massage therapist here, the mystery has been solved!!! All that adductor and piriformis work lol...ty!!!
Yes! One mystery solved and thanks for trying my workout and share this to your clients 🙏❤️ blessings to yah!
Thank you Annie..... I am from India . I was suffering from lower back ache for the past six months, trying various exercises and therapy sessions . Last week I saw a few workouts in Pinterest and came to know your RUclips channel . Started practicing these excercise and on the first my back pain vanished. I regularly follow this . Thank you and God bless.
That's amazing news! keep up the workout and let me know how it goes in a month
Told my chiro 2 years ago that the obterator externis felt sore on the left side and right hip was getting tight when I would go for walks. Two years later, SI joint pain and excruciating hip pain when sleeping at night and general hip instability making it hard to work out resulting in left knee tension and pain. Doing these has created immediate relief in my right hip. I'm so grateful. I will be doing these exercises everyday.
This is brilliant. I'd been trying this already but not nearly enough or aiming for enough range or progression. Thx
Marvelous sister
Only sidelying for me thanks annie
This is brilliant, so simple yet so effective. Thank you so much 😁
Thanks Meg!! Glad you Love this! Thank you for financial support i appreciate so much
@@AnniePilatesPhysicalTherapist youre welcome Annie, would be more if i had it. Ive recommended your channel to a few people, your content is fabulous! 💜
thank you ...very excellent
You are welcome! 🙏
I am curious if this is what is giving me shocking, crippling pain down my leg especially after sitting in the car too long or after getting up from the recliner when the kitty has fallen asleep on me. It sometimes hurts into the thigh and I have pain in my lower back as well. I have dysplasia in both hips and even though one hip has been replaced I am still dealing with muscle malfunction and am extremely frustrated. I hope with these exercises I will see some improvement. Thank you so much for sharing your expertise!
You rock!
hello sissy annie today i learn alot of things from you so far i havent experience this hip pain however i am interested to learn if this will affect me and what should i do and what can of exercise this is really helpful for everyone who experience this. i will recommend you if i know somebody who has a problem with this.
jen tape that’s great to hear 👂 glad you love it 😍
Excellent 👍👌
Great video... Big like....👍👍👍
made in comboran thanks so much ! 🙏❤️😘
I enjoyed watching the premiere earlier. Hope you’re body part you were complaining about earlier Improves. :)
Colorado Fisher thanks so much! Yes it felt better after editing for hours last weekend and I did this video yesterday and it still feels so great 😃
Lobe how you explain 🙏🙏🙏
The best exercises
Big like my friend
NhatTV1 thanks so much 🙏🙏❤️ much appreciated 🥰
I was in a hit-from-behind car accident in 2018 and developed the symptoms of obturator internus injury. I had physical therapy, but the therapists were never able to find the problem since I had multiple problems from my neck, back, shoulders, and just about everything. I've suffered since then with inability to walk sometimes and pain that wakes me up at night. For the hip, they would ask me where the pain was. I would say, it's hard to define. It's like it's inside my hip. I knew there was a problem with my groin, but that didn't make sense to the therapists since most of the muscle tightness was in my buttocks. Last night, I pressed in my abdomen deeply and found the spot deep inside my hip. I started researching this morning and found my symptoms match an obturator internus injury. I've been stretching the piriformis for a couple years, but that hasn't helped. I see the piriformis, obturator externus/internus, quadratis femoris, and gemellus inferior/superior are related. I think I should go to someone who could isolate the problem since I'm not absolutely sure it's the obturator internus. Or should I just try these stretches and see if I can treat it myself?
nice nmn malaking bagay yan makakatulong para maiwasan sumakit katawan tnxz kapatid laki tulong content mo
Cool KM official you are welcome my friend
Really appreciate it. Definitely need these in my life. I've been hunting and packing for a very long time to try to find out what muscle is bothering me deep in my sitting area. I think this may be it I pray that this is it LOL. I noticed that this area is very sensitive after a long run or after doing sprints. Thank you again
Yes this will help keep me posted on your progress
@@AnniePilatesPhysicalTherapist I definitely will. Since my hips are really tight I'm using a yoga block to get in a more upright position.
I’ve been misdiagnosed with many hip issues (labral tear, high hamstring tendinopathy) over the years too and feel like this muscle might be the culprit. Does the obturator internus muscle cause sit pain?
learned a lot, dear. thanks a lot for the information and the demonstration . looks so easy but i am sure it's going to be hard and painful. wanna try mermaid stretch tom. 😊
Ann Tomada glad it helped you a lot my sweet friend 🙏😘
V. helpful for me. hugs from india❤️
You are very welcome 🙏 glad to be of help ❤️
Will give it a try for hip pain. Thanks for sharing it! Have a great day!
BonedaddyToo you are hope you will like it
Hip Groin Pain, What is Obturator Internus? 3 Best Exercises Fix! mantap bnget
Thank you so much for hip pain relief exercise
lil bahadur chetri you are very welcome 🙏❤️
@@AnniePilatesPhysicalTherapist Thank you so much, I have left hip, left hand and left leg pain and sometimes when pain increases I feel painful burning sensations, And the left hip and side is tilted outward, what can I do to heal ?
lil bahadur chetri it seems you have nerve irritation on your left side of your cervical and lumbar spine . Where does the burning sensation goes? It looks like a Sciatica on your left and c5 to c 7 disc on your neck
@@AnniePilatesPhysicalTherapist Yes thank you, actually I had a fall from tree falling straight sitting on back from then pain started the burning sensation is mostly on left hip thigh knee calf feet toe and left hand shoulder forearm palms fingers.
Tfs!!
The Life of us and the girls ❤️🥰
Following this has made my OI tender. I think if it’s weak these exercises are a too intense. Especially when the muscle is in a spasm? Any suggestions to calm the muscle down ?
Try to put heat for 20 minutes and gentle hip Glutes stretch try this stretching ruclips.net/video/qpbj8ZXLDY4/видео.html slowly build up the strength
This has really helped me with my pain I was not sure what I had done but this is the muscle I know I got issues on right side. Thank you my injury has been issue for 2-3 weeks now referred to physio is this something you can pull from running? As I cannot run feel this is how I pulled it, I’m so sad I can’t run at moment putting my leg back is the issue
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
Hello! Great video! How would the side-lying open kinetic chain differ in terms of external rotation of the hip and getting activation of the obturator internus rather than an exercise like clamshells (ER of the hip)? Does one of these exercises target this exercise better than the other?
The clam shell targets the obturator externus more with the clam shell
tanggal lahat ng pain sa katawan ko sa exercises tips mo Sis
OMG. The first exercise I can’t even do on my affective side!! I think my left obturator internus is the issue I’ve been having
So... I'm a personal trainer. 51 years old, but very muscular, strong and flexible. But I haven't been able to sit without pain for about 8 years now. That first exercise, I can lift my foot about an inch off the floor! And it felt like it was targeting where I get the pain. Hope that this will help
Same here, I can barely lift my leg! Is that normal??
Yes this is a postural Type 1 slow twitch muscle fibers rich in red blood supply that needs to be strengthen as well
Great video! I have pudendal pain just where obturator is located. Do you think these exercises could help?
couldn't find your spine strengthening video you mentioned in the video, can you send the link here?
Thank you for this video. How often can you do these exercises? Every day? Or less? This is just what I needed. Thank you
At least 3 Times a week , rest when sore
Hello. Can obturator internus pain mimic pudendal nerve pain? I used to cycle a lot and now for the past two years it’s so painful to sit down. I don’t know if I hurt my pudendal nerve or it could possibly be the obturator internus. Thank you!
I had a nerve issue happen when walking home from work like 3 years ago or something. Really painful. But it has never fully healed. I get pain on the inner thigh in the groin area and I think based on checking anatomy it is this nerve you mention. It starts to flare up the more I stand around without moving and also when I go walking I have to stop every once in a while at a bus stop and start pulling my left leg up towards my chest and bend down enough until it gets a bit easier with less pain and I cross my leg over and push down on the knee area and it helps a bit (advice from a different nerve when I was looking into it ages ago). If I do these exercises of yours, would this heal the issue? Or is this just about pain management or something? Thanks.
It can be something more , try the exercises and if you find relief it will take a couple of months to fully recover especially you have this syndrome for 3 years now . Best of health
I cannot cross my leg doing the number 4. I cannot push it down and it stays up before it’s painful on the groin area I’ll try this exercises.
Hi Annie 2 lower back operations on l5 l4 nerve root then l4 l3 suffer from very bad cramp and have very weak left leg. plus sciatic always sore will these excises help
Annie should I do this on both sides or only the effected side?
Hi! In the first stretch it’s actually getting harder not easier- I have a lot of pain and pulling on the outside of the leg I am moving in the hip and thigh. Any suggestions?
What strengthens the muscles that cover the sit bones?
Hello thanx for this wonderful learning. I have severe pain in the same region where the obturator muscle is located but i am not able to do the exercise as the pain is there. What to do?
try the beginners obturator internus pelvic floor exercises that i have, i could send the link let me know if you are interested.
@@AnniePilatesPhysicalTherapistWill you post the link to your beginner obturator internus pelvic floor exercises? Thanks
Hi Annie, can problems with obterator internus cause pinching groin pain with pain in the posterior buttock? I have this pain with hip extension and external rotation for 5 months now. Painful, have been to chiropractor, osteopath and physio. No one can resolve this for me.
It is also possible for piriformis muscle so try the obturator internus exercises first then add this as well ruclips.net/video/y8uSue0FZGU/видео.html let me know how it goes
The pain in my groin from my oberatur inturnous is unbearable. Which exercises should I start with?
are these stretches good for both obturator internus and externus ? what these terms basically say ? i have been doing these stretches since 2 months and have some relief also but long sitting and standing is painful at back and groin ...
this is only for the internus , they are both hip external rotators but in different position of the hip, this is for the externus ruclips.net/video/SHyRVKIaQOQ/видео.html to add to your program. to isolate the muscle. Let me know how it goes.
On the last exercise when I lower my right leg my hip pops. Would these exercises fix that eventually?
I just answered your question, here is the link ruclips.net/video/hjOhkw5yBaw/видео.html
How often should I do these exercises and stretches as a beginner? Every day? 3X a week?
Kathy Zygula try everything other day for a week then slowly progress to daily let me know how it goes
I am sorry, could you please explain one moment. Is it normal to do, for example, the first exercise, to train the muscle, if it is stressed, spasmed, and potentially inflamed? This confused me a bit. I have a pain, sciatica pain, bladder symptoms, clicking, etc, and the muscle is obviously is not okay. Should I still start with these 50 reps? Thank you for the video.
Hi will this help with pudendal neuralgia pain? I’m desperately looking for help with this. I’m sure my pain originates from this muscle. Mainly when I’ve been sitting and nerve type pain in my groin along with left sit bone pain 😞
Has anything helped you with the PN pain?
I have a trapped Punendal nerve, specifically the middle branch. I have not been able to sit for the past seven years without using ice. I just had three rounds of prp and one stem cell injections. I'm about 30% better with physical therapy. Can you suggest any specific
exercises for this issue. None of my doctors were able to give me any help with this issue. It seems they don't know too much about the nerve or have any treatments for it. There are hundreds who suffer from this issue, and on my Facebook support groups, none of them have ever been cured or felt any better. Your help is very welcome to me!!
I have a back master class course that I can help you the-align your pelvis. And engage those deep core muscles and will help alleviate the pudendal nerve irritation , it's great for beginners . I will re-open the class on July 29 for a first come first serve basis
Here is the link to place your name and email address
www.backmasterclass.com/general-opt-in1593164696831
Once you signed up on the early bird waitlist you will receive emails from me on how to learn the core and back immersion therapy , and there is a free 6 part video series you can try then you can proceed if you are interested to move forward inside my 8 week course
See you inside the class
Annie
Video is really good but the music is very disturbing. But thanks for the video
I just have a question. If my left groin is pulling, should I do knee rotation exercises both sides or weaker side only
You can do both , as long as no increasing pain after
Two bad knees make your second progression impossible for me. Any suggestions?
Place 2 pillows of at least 3 to 6 inches thick on your Buttocks to Help
Support your tight hips and Will have less pressure on your knees , then as you lengthen and strengthen your hip muscles then slowly remove 1 pillow at a Time until you can fo the 2 nd progression . Let me know if it Will Help your knees , then if it still hurts you then add another pillow and test whatever uou can tolerate . And if it is still impossible due to bad OA on your knees then just do the other 2 options i have . Unfortunately with OA we cant force the knee capsules to twist so much that can create an inflammation and derangement on your knees .
When I do the first exercise, I can only do about 15 then my my groin area starts to cramp. Normal ?
When is it best to do these. Morning or night?
Hi,
My range of motion is very limited. What do I do to work out this muscle, if my range is limited? 😊
try this side lying first and do a lot of frog stretch to open your hip adductors more. i have dynamic functional stretching playlist you can try if you like the link or you can find it on one of my playlists
@@AnniePilatesPhysicalTherapist Oh, great. Yes, please (link). Yes, can I see the frog stretches link. BTW, will the Obturator ever get fixed? And another question, what makes them become inflamed or what causes them to create pain? Is it a tear or something else. Thank you. 🙂
is this for pain or for like catching? mine catches and i can't walk for a few minutes
It can be your hip Joint if you have OA