How to Self-Correct A High Hip in 60 Seconds

How to Self-Correct A High Hip in 60 Seconds
KZbin Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob and Brad demonstrate how to self-correct high hip (one leg longer than the other). After completing the test, if one leg is longer while laying down or sitting up than typically you have one leg that is longer. They will demonstrate exercises to correct your hips to even them out.
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[@Macaw02]

OMGOSH!! I LOVE WATCHING THE TWO OF YOU INTERACT!! You’re so funny!! But Your ALSO very EDUCATIONAL , KNOWLEDGEABLE AND HELPFUL!! I’m a Registered Nurse, my back is trashed from working as a “lifting tool” for years in hospital! In 2002, I was transferring a patient and blew 7 discs in my lower lumbar region of my back. I had to have surgery, fusions and rods on either side of that area. My left sciatic nerve was also impinged in 8 different places, it was almost completely severed, only attached by a very thin thread, which left me with permanent nerve damage on my left leg. In 2019 my thoracic region of my back failed, so, I had to have a total back surgery, they had to remove the existing rods and fuse my spine so that now my spine is fused from the middle of my shoulder blades to my tail bone with rods on both sides of my spine. The only movable part of my spine is my cervical spine, the rest of it is fusions and rods. Then, In 2021, I was in a horrible car accident. I was driving my jeep and was hit by a work truck, with a radiator cage on the front of it. He ran a stop sign and hit my truck going over 45 miles an hour! my truck was totaled. I was unconscious for over 20 mins. My right leg was driven into the dash board, the head of the trochanter was driven into the socket and destroyed my right hip. I also injured my right arm. The muscle was torn in 2 different places, just before the bicep and the other tear in the rotator cuff. After I had the right hip replacement done in January 2022, my Right leg is almost 2” longer than my left! When looking at an X-Ray of my hips, you can actually see that the Left side of my hip in stead of being level, is at an angle the left side of my hip is higher than my right side of my hip! When I told the surgeon I was having a lot more pain in my back and felt like with each step I took felt like I was walking up a step always, he said, well, when are you planning on having the other hip done! I said, I wasn’t having problems with that hip! And he said, well, nothing really can be done! I asked him why the left hip was higher in the X-ray then the right side and he said, try to stretch out that muscle and in time it should drop! SMH! I have never gotten such a ridiculous answer from a surgeon before! My hip was Never like this before the surgery, I can’t understand what had happened!

[@andreawelsh6786]

I am blown away by this. I have been in a lot of pain with my hip alignment being off. My sister told me to try this as I spend a lot of money on the chiropractor. I must admit I thought whatever, I will give it a go.. I could not believe when I stood up there was no pain. I am in awe of these boys, I can't believe it actually worked in less than 60 secs. Between Wim Hoff cold showers and these simple exercises I am a new woman. Thank you, Thank you thank you. If anyone is reading this and wondering if it worked, then please give it a go, it could change your life xx

[@kaystroh5266]

Watching your tips has greatly improved my 75 year old life!

[@tracyt666]

So good to still see Bob in these older videos. ❤❤❤

[@kimistephens9615]

I've had problems with pelvic alignment for ages. It always takes a trip to the chiropractor to correct the alignment in my hips. This video seriously helped me do it myself! The day I watched it I was experiencing a lot of pain (my left side is usually higher). I did the first two exercises, and in particular, squeezing my fists - I heard a POP! in my lower back and voila, the pain was significantly reduced! I am so jazzed. I even bought pelvic blocks but I always make it worse when I use them. Thanks you guys, this was pretty much life-altering for me!

[@manasgupta5004]

Bro just one question like u say u have a hike in left side u also use to feel left low back pain?

[@Rainbbw]

Did it work permanently?

[@danquilty6580]

Hey Kim you’ve got questions where you at

[@sharone02]

Are you alive?

[@TT-pu7ms]

Thank you for all you do! I have been a wreck town from the neck down since turning 40 with all that I’ve pushed my body through. You two have accomplished something no doctor or other therapist has; a pain free me. And you bring that same energy every single show. Amazing! Thank you!

[@eugenemcleod525]

How dod you achieve pain free. Please share. Thanks

[@GadgetyMV]

Did it once, immediate improvement after one week of pain. Thank you!

[@catladyjai1113]

You don't know how many people you've helped. Thank you!!!

[@jenniferg3251]

I remember the first time a physical therapist did a similar activity to correct my hip imbalance. I couldn't believe something so easy could help so much! I thought my hips were going to be permanently uneven.

[@livingintongues]

Thank you.. Imma try it

[@Nisha11-b8b]

So did they even out eventually and how old were you?

[@tonystark559]

I'm cheap where can I find a good therapist?

[@msdawngzualatochhawng119]

@Jennifer G how long does it take?

[@sharone02]

Lies fake

[@MeganAshleySmith]

This is my favorite treatment (using the pole in supine) for patients with leg length discrepancies. My mother in law and husband are thankful for my PT degree. 😆😆 You guys keep my memory fresh and also teach me more techniques. Thank you for sharing your knowledge, Bob and Brad!

[@dolphinm3639]

This so helpful. I have been getting better with the chiropractor but this is a game changer. I feel relief after doint the routine twice. Thank you so much.

[@SunraeSkatimunggr]

I was told WAY back by a chiropractor on was longer than the other, and I can feel the hip issue when I do my yoga. It's amazing how twisted we get as we age.

[@triggermesausage]

I'm 26 not eveb even old lol

[@ironrose888]

I have a higher hip and have for as long as I can remember. I have scoliosis in my back. I have tried the shoe lift and that made me feel very clumsy. What works best for me is weight lifting with light weights and that balances me out the best. I still have balance issues after having a broken pelvis and back but I’m so grateful for getting out of the wheelchair 😃

[@craftman5632]

That shoe lift kind of makes you lean forward too much, have you ever tried a cushioned insole.

[@Schmannie100]

OMG Thank you for this video. I have scoliosis and one hip is always giving me fits. I used my old field hockey stick and the 5 second trick 5 times and amazed how easy and painless it was and IT FIXED IT! 🥳

[@BobandBrad]

That's wonderful to hear!! Keep up the great work!

[@m.coleman]

"Don't be one of those people that are sitting, like, leaning over to one side..." 👀 Me: Immediately adjusts sitting 🤦🏽‍♀️

[@kimistephens9615]

lol same! :)

[@nathanielduarte1770]

Fuck I'm 20 n my ankle hurts because I lean all the time 😂😂

[@mogheanil]

thats me , always leaning on the left coz i right with my right hand

[@myneoangel4299]

All. The. Time. 🤦‍♀️😭

[@thetizzleforshizzle]

If there's anything worth being hyper conscious of, its your posture!

[@patriciablankenbaker8817]

LOVE watching these older videos because the interaction between you two was so special and so funny! ❤❤❤

[@agnescleary2312]

I realized one hip was higher than the other when I was trying to fit a pair of pants! No matter what I did, the fit at the waist was all wavy and had puckers in the fabric. I finally realized it was me, not the pattern. I hope this can fix it for me, and ease the pain in my knees

[@lopeztheangler228]

The chemistry between these two

[@BobandBrad]

:)

[@fatcj6336]

So youre saying no one taught me this for 10 years straight and i just googled it, i love you guys

[@mpdfog186]

Thank you so much for this video. I've had recurring pain for sometime now and my body appeared to be tilted to o e side. I've been to my doctor twice when it was at its worst. He gave me painkillers which thankfully I didn't take and told me to be more active and that it was probably caused by inactivity. I knew that was absolute nonsense as I'm a very active person - both in my job and in my personal life. He never referred me to a physio or even mentioned about any other possible causes. I came across this video today and with the help of a friend and following the checks suggested here - it's very clear that my right leg is a little longer. I will do these exercises and hopefully they will help. Thanks guys👍

[@evyiennetla9416]

Hope you're feeling some relief now! I know how it is...

[@mpdfog186]

@@evyiennetla9416 Yeah the pain is gone and there's no tilt... so far so good🤞🤞 I do the exercises everyday now. I can't thank these guys enough. I hope you find relief as well.

[@kalabean2895]

OMG. I always go to my PT for this and I used your video today. Instant relief.

[@cynthiacameron8911]

I had one leg measured to be 3/8th inches longer at age 14. At 16, I was able to win 3 state titles after getting my hip pain under control. I've been using a lift for my shorter leg for years and I've been a successful competitive runner, setting age group state records and even winning the world games in my age group in 3 running events just over a year ago. Before turning 56, I suffered from a terrible fall while running and the hip and knee on my shorter leg have not been the same since. Racing again seems out of reach right now. I'm going to see if I can finally fix my pain through these exercises along with some knee strengthening exercises. I'll let you know if I make it back to the racing world!

[@shafinrahman2199]

Is it physically shorter or just appears short

[@evyiennetla9416]

Hope you are doing better after a year 💜 I fell and had a fracture in my spine and had to have a fusion L4-L5. I know how hard it is! I'm sure you can get out there again. I had to relearn how to walk and it took 3 years before I could run without pain. Believe in yourself always and you will exceed your own expectations!!

[@landersen16h]

3 weeks out from an anterior hip replacement, I am most concerned about dramatic hip obliquity developed through defensive movement during the months surgery was delayed. I was so happy to see this method! I attacked it with zeal several times through the day then had the worst night since coming home from the hospital. I’m not sure when it’s a good idea to try this method, but I’m pretty sure this was too soon! I’m going to lay low for a few days and hope no lasting setback has occurred

[@brendalg4]

You should be going to a physical therapist and asking what exercises are appropriate for you.

[@pamelaconticini9093]

Good morning from Italy, thank you Bob and Brad, thank you for your wonderful site, after a fall down a flight of 13 stairs, two years ago ,I have followed you. your explanation of all the excercises are clear and precise, nothing over the top, and they help! At 76 most people expect one to sit on a chair and smile inanely,while stretching their fingertips and toes 😱Thank you both , may you go from strength to strength .Best wishes.💐💐

[@lisafrank3676]

I had my right hip replaced when I was 46 due to a fall down some stairs. The surgeon put the cup in at the wrong angle And the implant causes my “bone” to protrude in a higher position. The stem was replaced 6years later as it became loose in the surrounding bone. I don’t have enough bone surrounding the cup to afford it being removed and replaced. But my walk feels sooooooo painful 😣. I have a terrible limp now. Prior to ,and after, I pursued my passion for weight lifting until now I can’t bear any weight, even with simple daily tasks. Will these stretches help me? Or can they hurt me? I’m desperately still a “young minded” 60 now...or should I say old?!? Lol I’m also watching your sciatica and piriformis videos for hip pain....thanks y’all! My husband and I think y’all rock‼️

[@mdhgaming7680]

THis channel gets better every time I click on another video, keep up the good work, both of you guys are really funny as well as informative. I’m sure everyone else will agree with me

[@yomama1254]

well, their schtick is annoying to me, but I value their content enough to just get over it.

[@mylink.orb17]

I'm sure you are.

[@violentlypink]

My gate completely changed!! Thank you oh my god I needed this for decades, thank you ❤️❤️❤️

[@emmyjoyful1]

Gait

[@stella1213]

Is it pretty?

[@americafirst2785]

@@stella1213 mine swings pretty good.

[@bigsky1970]

Thanks for this! Dad had a friend from high school who would sit on a kitchen table chair like Brad did at 9:39 and he always had back issues. When I saw this, it clicked mind as to why! But I need to stop the habit of leaning over to one side when sitting in my recliner watching TV.

[@lordanthonybaculi6023]

Really fun and helpful. I always like self treating if possible. It is economical and helps you stay away from practitioners who likes to scam patients. These dudes are simple, practical, and honest. Thank you for sharing your expertise to help people feel better.

[@sharenchoate1871]

I am trying these with hope I get some relief. I have a lower back issue that affects my left hip. I was told that I have had uneven hips since I was in elementary school but it wasn’t until my late 40s that it caused me any discomfort and now pain. The tendon in my groin gets tight and I get odd tightness that rotates around my hip. Sometimes it’s in front, other times the side or back and close to 90% of the time that groin tendon is tight. 2 of these are new exercises to me and I’m hopeful. Thank you

[@tagqasim4668]

Thank u guys so much! This condition spoke to me directly!

[@mike85180]

Thanks more for making a difference in the world you guys. The knowledge you guys share is immeasurable.

[@deedahl2866]

I remember a chiropractor having me stand on scales, one foot on each scale. One side was weight bearing more than the other by enough differences in the pounds that he asked me about the hip problems. He was right. Missed some other things, but got that one right.

[@kristin1533]

My right side is the problem. The shoe heel wear on my right heels is always worse on my right shoes. I have pain in my right knee all the time. The chiropractor wasn't able to help me. I actually had knee surgery (menisectomy/arthroscopy), but it did no good. I have to try this exercise!

[@flamingomtn]

WOW! Thanks for this video. I did it one time and the difference is amazing! Since my hips have been out for such a long time, I would assume that I need to do this on a regular basis for a while. But I wonder how often you recommend. I'm sure that no more often than every 2-3 days would make sense? Thanks so much!!! You've made a huge difference in my mobility and thus, my life.

[@steverichens4242]

You guys are really helpful and you sure cheered my heart up

[@TruePhil]

5:45 lol almost hit the ding dong and Brad almost got a cramp. Gold moment.

[@jamesdeclan7538]

Please do one on pelvic tilt 🙏🙏

[@rodpalmer5275]

James Declan check out their other videos, I'm pretty sure they have

[@mreyes5323]

can this condition cause the pelvic floor muscle issues such as levator ani syndrome.

[@AbbyS.Pumpkins]

Just to hear that this is a somewhat common issue makes me feel better. As a nurse, I’m basically walking for 7-8 hours straight. For the last week, I’ve been having left hip pain and my left leg feels shorter! I never stretch and my posture sucks, so that’s probably the issue. Thank you for the education! Love you guys! 💕 Update: I did this and IT WORKED!!! 🙌🏼

[@jessicabrooks1764]

Can’t do it broom stick hurts back of leg

[@AbbyS.Pumpkins]

@@jessicabrooks1764 Try a wider/flatter stick or piece of wood so it doesn’t dig into your leg as much?

[@zakaullah1134]

I have this problem eney one help me my one lagh smail

[@mwatson6875]

Like the energy between the 2. WHAT IS "S I"??????? You'll lose viewers by using terms that they don't understand.

[@zakaullah1134]

@@mwatson6875 hy sir thank you I have problems may year my one lagh lounger and one small

[@Lulu-gg2zq]

You two are hilarious ( and incredibly good at what you do)!!!

[@NancyCarter-k8x]

I wish I had seen this years ago. We have a family history of crooked pelvis and my spine has adapted to this. These excercises have improved. P.S. I have made my own booyah stick and love all the excersises with. Shoulders have never felt better

[@TxHoneyBee]

I have this problem in my right hip! It is my dominant leg, and I used to do javelin and throw on my right leg. I actually quit track and field because of pain in my right hip. Now I do yoga, but it is a lifelong therapy to heal my right leg for me. You know that feeling where you NEED to pull to 'pop' a joint (fingers, shoulders)? I need someone to pull at my right foot one good time and 'pop' my right hip.

[@MadisonM1]

I totally feel the want to have your hip popped on my dominant side I hate itrr

[@MicheleJane]

"Brad Scissorslegs" 😆😆. I have tried this, and it really helps!

[@Slurring.poetry]

Okay, but how amazing are you guys. Absolutely unproblematic, explaining everything wonderfully and so funny. Thank you for your videos.

[@BobandBrad]

Thanks for watching!

[@tommunyon2874]

The "Cahr Tawk" guys of physical therapy. I made an appointment with a D.O. once I noticed my S.I. was shifted. In the meantime I've done what I can to self-correct. I've been using a brier wood walking stick for the isometric pry.

[@rexk5204]

I haven’t really had any pain, but I have noticed the possibility of one side/hip higher than the other. For years, I’ve actually had a distinct walk and I haven’t really figured out the solution. It’s as if my hips kinda jerk as I walk, but not only that, but I do believe that I have some neurological problems in my right leg. It’s bothered me for a while just from how it looks when I walk. A bit embarrassing, but I haven’t been too sure about where to go to get it fixed. I’ll definitely give the broom stick a try, and the extra support in a shoe. I’m 32, and I just want to walk better again.

[@evyiennetla9416]

I hope you're feeling better! 🌈

[@justinmar5087]

Am i suppose to do this on both sides? or just the side that his tilted higher?

[@veramentegina]

wow, it really works!! thank you!

[@donmulder8061]

Dear Bob and Brad -- there is actually a number four. When I was in high school track, in 1979, our coach had us doing circuit training one day in the school gym. One of the stations consisted of two ropes, going all the way up to the ceiling of the gymnasium. When you got to the rope station, you had to climb one, ring the bell then climb down then climb the other rope and ring the bell and climb down, then continue with the circuit. I did the first rope just fine, then climbed the second and got to the top, rung the bell and found I lacked the strength to climb back down. I panicked because I was out of steam and that gym ceiling was pretty high. Frantically, I tried wrapping my feet around the rope to allow me to slowly and safely descend however I lacked all strength at this point. So I tried (briefly) to slide down the rope but my hands were immediately getting bad rope burns. I looked down and saw there were mats stacked under the ropes in case we fell. So I did a controlled fall and tried to land on my feet and do a roll. I landed on my feet on top of the mats however there were more mats where my right foot landed than where my left foot landed. I wasn't seriously injured but I had severe pain in my leg resulting from tightness. Not good for a track distance runner. I went to my mother's chiropractor who diagnosed me as having a shifted hip from how I landed. He laid me down stomach down on his table and popped up the middle and shoved the lower side of my hips hard, several times until they were in alignment and my legs were even. I had gained a life long misalignment of my hips that was treated off and on over the years by various chiropractors. It's as easy as pushing it up. Hip alignment issues can happen from a simple bad impact when jumping.

[@kattekongen]

Amazing! You guys are awesome!

[@nancybrimer4294]

Thank you! My spine is not straight & now at 62yr. My right hip is lower, causing pain. So I really want to watch & learn.

[@jamesgilmore1684]

How often do I need to do these? My pelvis is terribly misaligned. I have left hip pain and lower back tightness. My left leg is longer it seems an inch or more which causes my right knee to hurt from it. How many days before I should feel any results?

[@hirsimusejenecade]

You guys should describe what the pain symptoms are.. Back pain,hip pain, both etc.. Thanks

[@mellymel7955]

I get back pain and my knee and ankle hurt when I stand on one side

[@missware2677]

Thank you 🙏 I will try this

[@alusinekamara6972]

These 2 are my fav

[@patriciajin6206]

Best intro song I've heard in my life.

[@mohsinrony8518]

Thanks a lot.... You guys are blessingss for us.

[@codeblue2526]

THANKS FOR THIS VIDEO 👍

[@singaramarumugam4279]

Thankyou so much maximum how many inches correction for Exercise

[@chetmarcotti4953]

You guys really are awesome, seriously Bob Dylan once said, keep on-keep-n- on.

[@jenp2066]

I have sciolosis and haven’t gotten Any treatment lately my hip is terribly off this actually helped

[@houakhang8954]

Did your hips realign? And did it effect your scoliosis?

[@Alphacentauri819]

Have you heard of Rolfing? Some have had incredible success with that for scoliosis improvement & hence, other muscles.

[@USAWalkingShow]

This worked great on me. Just one question: how often are we supposed to do this exercise?

[@deniselapointe290]

very helpful...as a yoga instructor and dance teacher (Ballet) ,,,theres always an issue with one hip going out of alignment ...sometimes my SI joint and sometimes one hip higher than the other ,,,,yikes ....

[@ejectorerector]

Love “Brad Scissor Legs” joke! LOL!

[@arjay2002ph]

I have that SI joint issue or lateral pelvic tilt where my left hip is lower than the right. doint this isometric exercises consecutively for 2 days straight corrected it. i think the issue was that I always sleep on my left side and I only have japanese futon so my left side is squeezed. I like this position because it feels good. I will train myself to lie on my bed with may back this time.

[@pramodsatnami240]

Hello sir iam from India I also suffered from this problem and i following your exercises which is uploaded in KZbin So I want to know how many day it take to correct if I follow these exercises

[@zuzannagos-henderson8386]

Any suggestions on how to prevent the hips from rotating like that? I keep having issues with my hips over the years because of this. So glad to have found this video so I can at least try to skip going to my doctor every time.

[@BlackAbbot]

nothing worked until I just bought a proper mattress and chair

[@gelidsoul]

What type of chair might I ask?

[@Bellywoodstudios_diadance]

I love you guys. Thanks for doing what you do

[@tiramisu3639]

You guys are awesome! I am going to try this!

[@benjaminnguyen554]

thank you gentlemen 😎

[@Christifit406]

Most famous doctors on YT!

[@swing4522]

Thanks you very much doctors i had a Brocken leg after the treatment i thought it got shorter after i did these exercises my feet alined together

[@livingintongues]

That sitting to the one side is exactly what's going on with my hips... They hurt and are so tight, feels like my leg is being choked..

[@thetizzleforshizzle]

Definitely try and correct it asap. I've had sciatic nerve pain from pelvic imbalance and it's some of the worst pain I've ever experienced.

[@livingintongues]

@@thetizzleforshizzle Went to Dr. ENDEDED UP CALLING IT CANCER OF SOME SORT... STARTED SHOOTING IT WITH CHERMOL AND STILL LEG MESSED UP... LOL MERRY CHRISTMAS

[@thetizzleforshizzle]

@@livingintongues copy that 😂😂

[@abhishekbhanwaria8092]

Can I help

[@mariadaido6715]

Bonjour from France, merci beaucoup mes amis , tres sympa

[@bettyh7586]

Thank you. How long should I do these exercises?

[@emmanuelmendonca3922]

Some people advise doing the exercises on both sides and some only on the problem side. Which is correct in your view?

[@looweegee252]

Brad Scissorlegs Itll be a new movie These are the dad jokes I need in my daily life

[@Farmer3000-LR]

This actually worked I did the second one and damn back to normal thank y’all

[@andrewmaccaskey4388]

Thanks

[@Tina-wm1rp]

Thank you. ❤

[@davebeecher6579]

Thanks guys, again,and happy independence day to you and your familys

[@trishahahn5374]

Thank you guys sooooo much for sharing your knowledge. I am very greatful! God bless you both

[@PeteDiG]

Omg Kings! Thanks for being here

[@maryadams3358]

These stretches really helped. THANKS 😊

[@shakirajameel8042]

Thanks doctors..you are so much fun

[@Mimi-tu2ih]

Yes yes yes!!!!!! I need to do this. As you said don’t lean when you sit. I’m leaning as I watched this ❤😂

[@blakenorton1608]

“its a very simple process” because the results, if you even get any, don’t last there are things that contribute to or cause the high hip, talk about those

[@loislane007]

I was told I’m about 2 inches off! Unbelievable Knee pain, back pain, everything is connected! I hope this helps!

[@EliasHossein799]

Love you guys so much... its just awesome !

[@sunawave]

If you’re having SI problems I feel bad for u son, I got 99 problems but the hip ain’t one

[@thegreen6393]

Why do I love the intro 😬

[@62maybiesjr]

Several months ago my left leg suddenly appeared to be alot longer after a workout at a gym. Whenever I stand with both legs straight, the right foot is at least 2 inches above the floor. A chiropractor even said, "Wow, you weren't kidding; it's way longer", and it's been this way so long now, I don't expect an easy diy fix. So I can't wait to see if I can correct this isn't these techniques. Hopefully, this is the talk I have been searching for. Thank you so much for posting it. The chiropractors I've sought help from (for my obvious high hip and still-worsening limp) have never shown me efective methods for self-alignment. The first one (who made the comment above) didn't even try.

[@whoswho12]

Me too, I was going to chiropractic several years and he recommended yoga and walking but not this exercise, then when I found Bob and Brad, they help a lot!

[@mjrussell414]

62maybiesjr Must be your SI joint out of whack. Mine didn’t give me exercises either, but if they did, maybe we wouldn’t have to visit them as much? I finally I did go see a physiotherapist who gave me a routine, but I confess I didn’t keep up with it. Doing these exercises and other stretches have helped reduce pain especially since I can’t get to the chiropractor and massage therapist with COVID still going on.

[@blakenorton1608]

chiro wont give lasting results , niether will this video muscles keep bones in the position theyre in

[@sarahgordon2597]

Genius broomstick move

[@BobandBrad]

LOL, thanks!

[@drivenhome3257]

You guys rock, but I never know what quality of sound I'm going to get. This is all static.

[@Allia90]

Is this safe if you have a hip replacement ?

[@rebelrevolution717]

Would you want to put the insert on the longer leg to re-adjust your pelvis back the other way?

[@brookearndt9687]

Thank you! So simple and helpful!

[@collcard2411]

Thanks doc

[@amitabh748n]

Sir, What to do if during walking my right hip joint also come along without remaining on the same place. Please guide exercise.