4 Exercises to Heal Nagging Groin Pain & Strains for GOOD

Learn how to heal stubborn groin pain and strains for good. HINT: stretching won’t work.
Coach E demonstrates how to strengthen the muscles that aren’t firing correctly in your hips that cause the pain in the first place. These sleepy muscles cause others to get overloaded, eventually becoming responsible for the type of groin pull that happens several times a year.
This repeated pain could be any one (or a combination) of several muscles in your hips, including the pectineus, psoas, or adductors.
Go slow. The key is to avoid pain during the exercises. As you slowly ramp up activation, if it hurts, pull back and start over. When you can do the activation without any pain, that’s the sweet spot.
Most people find that the pain goes away after resting for 2 - 6 weeks. But that doesn’t address the root cause. The pain will keep returning without active intervention on your part.
Performing these exercises 3 times a week for two weeks will start the healing process. Continue for 6-8 weeks, and you’ll have retaught your brain which muscles to use - avoiding a pulled groin in the future.
You might also like the Hip Rotation I and Hip Flexion/Extension RSR routines in our free ROM Coach app.
IN THIS VIDEO
00:00 - Intro
00:34 - Groin pain diagnosis
01:24 - What to do for groin pain?
01:52 - Isometric contractions for acute pain
03:44 - The root causes
04:37 - SI Joint (Psoas)
06:39 - Deep Hip Stabilizers
07:26 - Total Hip Rotation
09:11 - Hip Pocket
THE EXERCISES
11:50 - Posterior Hip Mobilization
16:08 - Slumpy Psoas Activator
17:38 - Hinged Knee Flexion-Extension
19:05 - Sign Post (formerly Hip Horizontal Extension Dissociation)
RESOURCES AND LINKS MENTIONED
Study 1: Groin pain associated with sacroiliac joint dysfunction and lumbar disorders
pubmed.ncbi.nlm.nih.gov/28866...
Study 2: Is lower hip range of motion a risk factor for groin pain in athletes? A systematic review with clinical applications pubmed.ncbi.nlm.nih.gov/28432...
4 Psoas Exercises for Activation, Mobility & Function (STOP STRETCHING): • 4 Psoas Exercises for ...
Adductor Mobility & Strength Drill (Inspired by MORTAL KOMBAT): • Adductor Mobility & St...
Hip Control: www.precisionmovement.coach/h... - mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[@PrecisionMovementCoach]

IMPORTANT FROM COACH E: the first exercise shown in this video is incorrect - [11:50] - it was inserted incorrectly during editing. The correct exercise is the one here: kzbin.info/www/bejne/a4K3oIKkoM6Fd9U When you're ready to do the exercises, click the link to do the correct exercise, then come back here and resume with the second exercise in this video linked here: kzbin.info/www/bejne/paScXqaXpdimsKs.

[@alishaer2756]

So i only do circles and not doing scours?

[@user-hp5kk5ce3r]

So the entire session with the band is incorrect and we should only use the linked video? It looked nice.. so is it bad to do all those

[@BC-hu6yq]

It is TOO HARD to find videos like this, that provide scientific studies as the basis for why I should believe what I believe and should do what I do. Thank you!

[@PrecisionMovementCoach]

You are welcome and thanks for following along :)

[@jonfowell9045]

I’ve hi I’ve had lower back and groin pain for 3 years, I did your exercises and feel amazing for the first time in years. Great video thanks

[@PrecisionMovementCoach]

Awesome!

[@Medthesia]

does u had testicular pain as well I am having testicular pain

[@rweyoraangela1023]

Thanks,would one with post total hip replacement be helped with these ecxcerses?

[@dutch9098]

@@Medthesia by testicular pain do you mean when you stretch your groin you have pain in that area too?

[@samersoy]

These excercises have ninimised my groin pain I had pushed very heavily forcing through a load in the back of a truck 🚛 the not long this groin pain kicked .mate I'm telling ya all the prayers you could think of came to my mind. human body and soul need to be looked after. You guys have really eased my pain I can't thank you guys enough I will be continuing with these excercises regularly I'm 53 and still believe I'm strong

[@PrecisionMovementCoach]

Thank you so much for sharing this. We are here if you ever need more advice or assistance. Thanks for following along :) - Coach Joshua, Team PM

[@yvonne.p]

Wowowwowww the first set of exercises and explanation that have really made a big difference!!!! Just started today but man I feel sooooo much better, will continue doing and will update on progress, thanks!!!

[@PrecisionMovementCoach]

Great to hear! Thanks for trying it out! :)

[@QuixoticSara]

Thank you SO MUCH! I've been feeling that pain for a while now while trying to do the splits, and now I know which muscle it is and how to reduce the pain. I just discovered this beautiful channel & I LOVE all the videos I've watched. I also downloaded the app I can't wait to try it out! 🙏💖

[@PrecisionMovementCoach]

Glad it helped! Thanks for following along :) - Coach Joshua, Team PM

[@kevlar_King]

Do you still feel the pain?

[@spicysizzling1600]

What’s the name of the app you downloaded can you please answer ASAP I’m in pain 🤦🏽‍♀️🤦🏽‍♀️

[@QuixoticSara]

@@spicysizzling1600 app's name is ROM Coach

[@friekek9683]

excellent - I have a history of this problem and no doc or therapist ever touched on this complex topic - now I feel ethat I can help myself after years of professional errors. thank you

[@PrecisionMovementCoach]

Happy to help!

[@azeitonastinks]

Finding your channel has been life changing for me. Thank you!

[@PrecisionMovementCoach]

Happy to help :)

[@kevinwindels6862]

Thank you so much guys, your work is amazing. Third time you help me cure nagging and very long time stuck muscles. Help so much to go back to sport and a life without daily pain. Thanks a lot really.

[@PrecisionMovementCoach]

Happy to help!

[@ir0ckv4ld3s]

Working through the exercises in the video helped me immediately.

[@PrecisionMovementCoach]

Awesome!

[@darrelllancaster9554]

Watched with great interest. Thank you Dr. Boynton. Thank you Eric.

[@PrecisionMovementCoach]

Glad you enjoyed it!

[@briangoulding6366]

I suffer from stenosis lower spin, and over last 6 to 12 months have suffered from groin pain this is the first advice I have found that may help. Thank-you

[@PrecisionMovementCoach]

You are welcome!

[@alannamarohnic4722]

This information is gold. Thank you!!

[@PrecisionMovementCoach]

You are welcome and thanks for letting us know :) - Coach Joshua, Team PM

[@lynnecrystal7845]

Great video containing causes and exercises.

[@PrecisionMovementCoach]

Glad you think so!

[@12345idiotsluggage]

This stuff is pure gold. Thank you!

[@PrecisionMovementCoach]

You're very welcome!

[@jonathancurley6835]

Thank you I wanted this for years.

[@PrecisionMovementCoach]

You are welcome :) So happy that you found us after all of this time!

[@valedan1075]

I tried these and felt instant relief! Thank you so much!

[@PrecisionMovementCoach]

Awesome! Thanks for trying it out :)

[@anitasapra]

Thank you so much for this so helpful video of exercises and causes of groin pain. 😇

[@PrecisionMovementCoach]

You are welcome and thanks for watching!

[@davidquek133]

It does seemed like the solutions i am seeking for! Thanks! I will try and update again. Many Many Thanks again!

[@PrecisionMovementCoach]

You are welcome and thanks for following along!

[@LilBlazar]

Great video, amazing information and outstanding demonstrations;thank you very much, hope to be healed in the coming weeks🤞🏻

[@PrecisionMovementCoach]

So happy that you think that :) Keep us posted on your progress! - Coach Joshua, Team PM

[@LilBlazar]

@@PrecisionMovementCoach will do, thanks!

[@lesliesmith8109]

This site is so excellent! I'm going to do exercises from several videos in preparation for a trip to Portugal, where I will be walking a lot in hilly terrain. I have a number of issues accumulated over the years that pop up every so often even though I am fit and exercise a lot. After Portugal, I'm going to do your hip pain course.

[@PrecisionMovementCoach]

Thanks for watching and have fun!

[@windridr66]

I’ve been looking for something just like this. I’ve had nagging groin pain for 8 months. I’m going to give it a shot. Merry Christmas!

[@PrecisionMovementCoach]

Thanks for trying it out :)

[@windridr66]

@@PrecisionMovementCoach It's helping a lot. I'm taking it easy on some of the movements that are calling more upon the psoas. I'm still a little tender there. I downloaded the app and am using it. Thanks for all you are doing.

[@sunshinesummer2024]

So glad I found you guys. Thank you.

[@PrecisionMovementCoach]

Our pleasure!

[@laveriawhitby2418]

Thank you I will use this exercise

[@PrecisionMovementCoach]

Let us know how it goes :)

[@joakimpettersson7646]

This is gold. emedietley felt relif after Dr pain fix and could then star the exercises.

[@PrecisionMovementCoach]

Nice!

[@danielwilkinson7840]

Very nice set of exercises. Helps with my SI, Hip, and Groin stiffness/pains. Works best for me using slow movements/contractions. Thanks.

[@PrecisionMovementCoach]

Thanks for sharing! Happy to help :)

[@fatalslap4588]

This was super helpful, thank you very much.

[@PrecisionMovementCoach]

You're very welcome!

[@neilbeech4093]

thanks for your exercises

[@PrecisionMovementCoach]

Glad you like them!

[@jazthing1]

Thank you for this video. 💗

[@PrecisionMovementCoach]

You are so welcome!

[@SS-vt1hb]

Great video, i enjoyed doing the exercises along with you in my lounge room.

[@PrecisionMovementCoach]

Glad you enjoyed it!

[@amblincork]

I came across this video yesterday after two days when walking was difficult and uncomfortable with my right groin and I was sometimes walking with a limp due to the discomfort and stiffness in my right groin and alrady there has been a very significant improvement so thanks for video

[@PrecisionMovementCoach]

Nice work!

[@mishenhe]

Excellent video after looking for stretching and chronic pain relief after proximal hamstring tendon tear and 6 months of this!😅

[@PrecisionMovementCoach]

Glad it helped!

[@dorothysmith4327]

Great great exercises. Just a tip that the beginning of the first leg of the hip mobilization exercise is cut off. Starts with extended leg to side. I had to wait for the second leg to get the whole series.

[@PrecisionMovementCoach]

Glad that you like it and thanks for letting us know about the video editing :) - Coach Joshua, Team PM

[@keenanranch849]

Excellent content!!

[@PrecisionMovementCoach]

Thanks!

[@ecebitenel5730]

It’s definitely explained very simply and effectively that makes it understandable and doable the exercices for anyone who suffers such problems not only for the professionals🙏 thanks so much for sharing😇

[@PrecisionMovementCoach]

Thanks for those comments :)

[@ecebitenel5730]

@@PrecisionMovementCoach you’re most welcome😇🙏🏻

[@charlarge3555]

Thanks, Eric!

[@PrecisionMovementCoach]

Anytime!

[@Halloween_is_myfavseason158]

Fantastic video 🙏

[@PrecisionMovementCoach]

Thank you! Cheers!

[@diegomartinez5727]

Great job! thank you!

[@PrecisionMovementCoach]

You are welcome!

[@01lsw]

Thank you for this vid. It works like magic. The groin tightness and the pain has gone after doing the suggested 4 exercises.

[@PrecisionMovementCoach]

Glad it helped! So happy to read that :) - Coach Joshua, Team PM

[@GXDmusic]

Great video thank you so much 🙏

[@PrecisionMovementCoach]

Anytime!

[@miroiboii8936]

Bro, you are really Helping me out with hips and lowerback problems

[@PrecisionMovementCoach]

Is that a good thing?

[@miroiboii8936]

@@PrecisionMovementCoach t9, messed up! Yes, really good bro.. thank you!

[@PrecisionMovementCoach]

@@miroiboii8936 good stuff...I thought that was a Breaking Bad reference and will now say that to thank anyone who is being helpful in the future..."Straight Heisenberg bro...thanks!". :)

[@jaynekittycat9252]

I have bilateral sacroiliac arthritis. Lately started getting groin pain. Thankyou for this.

[@PrecisionMovementCoach]

You are welcome and keep us posted on your progress :) - Coach Joshua, Team PM

[@ps7539]

Thanks. I injured one of these adductor muscles while pushing it with lots of weight (and perhaps not 100% correct form) on the leg press machine (of all places). Excruciating and immediate pain felt, still did 2 more reps like a fool. Couldn't even walk/sit in the following weeks. Now, it's been almost a year later!!!, and while I'm much better and gaining back strength, I can still feel LOTS of pain under certain movements (when sitting crossed legged for example). I will try these exercises (and also stop stretching) and see if the pain finally goes away. I will comment again after some time if it does.

[@PrecisionMovementCoach]

Yikes! Thanks for trying it out and make sure to let us know how it goes :) - Coach Joshua, Team PM

[@wintersong53]

The whole explanation of how everything works and the effects them not working properly causes is amazing. I would love to do the exercises but sadly cannot get my hips and legs into many of these positions as it's either too painful or not enough mobility. Thanks for the video though.

[@PrecisionMovementCoach]

You are welcome and let us know what makes the exercises difficult so that we can make specific recommendations for how to modify each :) - Coach Joshua, Team PM

[@texasstardust6010]

​@PrecisionMovementCoach ...These exercises are also difficult for me, as well.... although the Explaination was so precise, and very easy to understand, I found a few of these too difficult, as mentioned by the other commmenter....and, If one does not have the exercise bands, etc, then these will not help . I'm struggling with groin pain that I've NEVER had prior to 5 months ago ,and there are days that it's difficult to go about my " normal Life ".

[@joaomoraes8664]

Thank You , I have pain in my groin , that i got believe doing kua exercises for better tai chi movements!!!! Great video , I will do your exercises , so thanks again.

[@PrecisionMovementCoach]

You are welcome and keep us posted on your progress :) - Coach Joshua, Team PM

[@christopherbakriges6559]

excellent...thank you..

[@PrecisionMovementCoach]

You are so welcome! Thanks for taking the time to watch and comment. We are here if you need more support with any pain/movement issues :) - Coach Joshua, Team PM

[@travis7348]

Wow. Thank you.

[@PrecisionMovementCoach]

No worries!

[@SoJuDaMaN]

Just wanted to thank you guys for making this great video. I noticed quick improvements to a point where I feel comfortable returning to play tennis. However I have nasty pain where my rec abdominis inserts in the groin area. I did not find a video that covers this type of injury well on KZbin. Any recommendations?

[@PrecisionMovementCoach]

You are welcome and thanks for following along. I'll do my best to find some content for that specific issue. - Coach Joshua, Team PM

[@DTV_Matt_M_w_M]

you guys just saved me lol..awesome awesome channel and video!!

[@PrecisionMovementCoach]

Happy to help!

[@stonecold_pup]

Thank you ! 🙏

[@PrecisionMovementCoach]

You are so welcome

[@WARR10RZ_4L1F3]

Thanks coach thanks Doc this helped a lot.

[@PrecisionMovementCoach]

:)

[@olabystrom5265]

Hey Coach! Thanks for a great channel! From climbing, with heel hooking and toe drags, I’ve strained the groin in a gradual non-traumatic way. Now it’s a stabbing pain in the inner groin e.g. when doing 90-90 horizontal hip rotations (either direction in or out, same pain) or externally rotating the foot opening up the hip. But I have no issues loading the adductors in the normal test exercises found on YT, which confuses me abit on what’s actually going on and how to treat it. Apologies for asking you to diagnose me in a YT comment 😅 As climbers we’re often pulling and pressing hard in very extended positions, increasing the risk of overloading in weird places. But still it’s hard to find climbing specific information about lower body injuries. Any pointers on where to focus? I will try these four out for sure! Thanks in advance! 🙏🏼

[@PrecisionMovementCoach]

Definitely try this out and consider starting this program: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@vanillaglue]

FYI, pain during internal rotation/general hip can be caused by this. I was misdiagnosed as glute/TFL weakness by multiple physios... turns out the adductors were the cause. Your exercises and some others resolved it.

[@PrecisionMovementCoach]

Nice!

[@vanillaglue]

@@PrecisionMovementCoach psoas activation irritates it and causes more pain. Any advice?

[@PrecisionMovementCoach]

@@vanillaglue try to modify that exercise so that it is pain-free. Skip it if you cannot and reassess every couple of weeks. - Coach Joshua, Team PM

[@vanillaglue]

@@PrecisionMovementCoach thanks coach!

[@judyfinnegan5268]

Thank you so much fr this very helpful video please God will help with Si joint much gratitude fr great explanation 🙏👍

[@PrecisionMovementCoach]

Happy to help :)

[@EolicoJM]

your are amazing, thank you so much!

[@PrecisionMovementCoach]

Much appreciated :)

[@tomwaitsfornoone1182]

These folks are wizards, thanks.

[@PrecisionMovementCoach]

Thank you!

[@wenniemagic1641]

Just had a hip rotation injury so thank so much

[@PrecisionMovementCoach]

You are welcome :)

[@briangaputis2876]

Very interesting. I have not seen many of these techniques as an active DPT.

[@PrecisionMovementCoach]

Thanks for following along :)

[@Kyrillzak]

Thank you!

[@PrecisionMovementCoach]

You're welcome!

[@bunnaim705]

Thank you .

[@PrecisionMovementCoach]

Welcome 😊

[@alishaer2756]

The best in the business! How often do you suggest doing this routine?

[@PrecisionMovementCoach]

Thanks! 2 - 3 times per week is sufficient :) - Coach Joshua, Team PM

[@yorick021]

Thank you very much for your effort in this video. I have a stiff and painful right side, along the psoas. One question: for the hip mobilization you showed 2 for the right hip but some more for the left hip. Is that intentional or should I do all for both hips (I guess I should but just double checking)

[@PrecisionMovementCoach]

You're welcome! You should do all for both hips :) - Coach Joshua, Team PM

[@abdirazaktarabi2134]

Yes thank you

[@PrecisionMovementCoach]

:)

[@f3b3s1]

I have Osteoarthritis in my hips and if I try to do the first exercise (pigeon pose ) it results in some serious pain and a hospital visit. The Slumpy Psoas I can do and the Hinge Knee flex, Hip horizontal extension (Sign Post). I will try them today and let you know the results.

[@PrecisionMovementCoach]

Stop doing any exercise that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is. Keep us posted on your progress :) - Coach Joshua, Team PM

[@danieljamison9170]

Thank you👍🏽

[@PrecisionMovementCoach]

You are welcome!

[@desperategeppetto4415]

Greta video and exercises! Some of these are really innovative. Do you think all 4 exercises can also help with SI Joint pain?

[@PrecisionMovementCoach]

Glad that you think so. These exercises are more appropriate for SI Joint pain: kzbin.info/www/bejne/gnWvaIurnsRgZq8 - Coach Joshua, Team PM

[@user-do6uy5jn6v]

Great video !! Thk U

[@PrecisionMovementCoach]

You're welcome!

[@12345idiotsluggage]

Thanks!

[@PrecisionMovementCoach]

You bet! Thanks for the support and let us know if you ever need more support :) - Coach Joshua, Team PM

[@stevefarris9433]

I am 86 and have lumbar stenosis. Just watching these exercises gives me cringe moments because I know the pain that follows. I do the isometric exercise that the woman suggested in the early part of the film. They have helped get the pain level below the groaning level. Thanks.

[@PrecisionMovementCoach]

Thanks for trying it out :)

[@SRussian88]

Awesome content

[@PrecisionMovementCoach]

Glad that you think so :)

[@Kaderlid13]

I’d love to have a real time training session with these exercises to move along with! ❤

[@PrecisionMovementCoach]

We can set that up! Email us at [e-mail] for more information :) - Coach Joshua, Team PM

[@jackiemiiers9845]

Thank you

[@PrecisionMovementCoach]

You're welcome :)

[@astridjolie4330]

The best and hardest exercises I have ever done..

[@PrecisionMovementCoach]

Nice!

[@melaniekahleh17]

Ok. Gonna try this. The tightness from my back to the groin extends like a tight rubber band down my inner thigh. So painful to walk when it's irritated..

[@LeMahdi47]

I'm trying so hard to go through these videos and figure everything out. I'm currently on my 3rd round of PT, seeing a massage therapist currently, and was seeing a sort of holistic chiro, kinesiologist. 7 years ago I heard a pop bench pressing, above my left elbow on the medial side. Ligament, tendon, muscle, i'm not sure. Their was pain for awhile, I never went to the doctor and by the time I did everything had healed. Slowly my body started to compensate, precautionarily at my 1st round of PT I was stretching before everything started. I was mainly there for the clicking where the injury occured. Now 7 years later the compensation and tightness has spread to my shoulder, left trap, left lat, my whole left back along the erector spinae is a tight rubberband, down into my glute, hamstring, quad and hip flexors and now my knee is not aligned right and twisting. I wish I had someone like you in my area to work with, trying to figure out what to do and follow is just so extremely difficult.

[@PrecisionMovementCoach]

Thanks for writing to us! This program can help you to address multiple areas of concern: www.precisionmovement.coach/foundation-for-movement-longevity-yt - Coach Joshua, Team PM

[@truthbetold6496]

Got groin pain and hip instability due to an incompetent chiropractor. I got prolotherapy and PRP. But the groin pain never really went away i will try those exercises. thank you very much

[@PrecisionMovementCoach]

Sorry to hear that! We are here to help. These exercises are a good start and this program can help even more: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@lynnoble8229]

Awesome,thank you so much. A question…is it possible to do the Sign Post laying down?

[@PrecisionMovementCoach]

You are welcome and thanks for trying it out. You can certainly do the Sign Post lying down :) - Coach Joshua, Team PM

[@marianoabad2605]

Hi Coach! Great video, is it ok to do these exercises in that order or should I activate psoas before to use the elastic band? Thanks in advance!

[@PrecisionMovementCoach]

Glad that you like the video! Do the exercises in that order :) - Coach Joshua, Team PM

[@GeezerTuber]

When I was younger and had anterior hip pain from long hikes, psoas stretching helped dramatically. Now, those same stretches seem to be making it worse. YMMV.

[@PrecisionMovementCoach]

It's time to stop doing those stretches and focus on different material. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@bougeac]

Great video! Which exercise band do you recommend for the first set of stretches?

[@PrecisionMovementCoach]

Glad that you like the video. Any band like this will do: www.amazon.ca/Resistance-Bands-Exercise-Stretching-Powerlifting/dp/B01LZMVF5E/ref=asc_df_B01LZMVF5E/?tag=googleshopc0c-20&linkCode=df0&hvadid=293017222537&hvpos=&hvnetw=g&hvrand=1302071908815628944&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9000899&hvtargid=pla-492347177930&psc=1 - Coach Joshua, Team PM

[@3putt548]

Phew I’m glad that first exercise is a no go. I’d be in traction in the hospital trying to do it. The other exercises are good but you better have good balance to do them. Especially the last exercise.

[@PrecisionMovementCoach]

It's okay to make modifications to suit your capabilities. Reaching out for nearby objects to help is a good idea. Let us know if there are any other modifications you need and we'll be happy to help. We don't expect everyone to be able to copy Eric exactly :) - Coach Joshua, Team PM

[@neumichel]

Love your channel! Yeah....i get pain when i lift the leg. I can roll it out but that relief only lasts for an hour or so. Question...the last exercise is very difficult for me with balance. Is there a regression that you recommend? Holding on to something? Not sure how i would do that but it feel like the most useful exercise. Thanks!

[@PrecisionMovementCoach]

Thanks for following along! You can do the last exercise quite well by standing next to a wall and reaching out to it with one arm for support. Try that out and let us know how it goes :) - Coach Joshua, Team PM

[@anitahendrix7573]

Love your videos. I have pain when lifting my leg had TLHR in January things went well till about 2 weeks ago now have pain so the sign post is impossible for me. Any advice for exercising and getting it better???

[@PrecisionMovementCoach]

Thanks for the kind words. Based on what you said the Hip Pain Solution program is appropriate for you. It contains basic progressions that you will be able to master before moving on to exercises like the Sign Post. You can read more about it in the video description. Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM

[@jeanbeesley9484]

Thanks

[@PrecisionMovementCoach]

Anytime and thanks for the support!

[@melissaropersnipes8389]

I appreciate your knowledge. I can't get my body in any of the positions you show. I have fought to get my doctors to hear me and help me. They don't get it nor does physical therapy! I need someone knowledgable like you to work with me to see where my body is at and teach me the PROPER way to get to where I'm able to do every day tasks like put on my own socks. I'm 63 years old. I've been in the animal Medical field for 14 years. I had to wait 4.5 months for surgery to remove my Ovaries due to large grows on them. Since that, I am unable to work an 8 hour day or pick things up from the floor. Please offer some kind of direction to go in my situation. Thank you melissa

[@PrecisionMovementCoach]

Hey! Thanks for writing to us. Try your best to get into the positions that we are demonstrating. You can use the support of nearby objects and even try some on your bed. Let us know more specifics about each exercise and what modifications you need and we can help you out :) - Coach Joshua, Team PM

[@daniellepearce7691]

I read a comment on another video "you saved my life" you have 100% helped me in 2 days. Life subscriber! I have horremdous pain in what i belive to be my oburator internus muscle or gemellus maybe. Any advice please or signpost to a particular routine? 🙏

[@PrecisionMovementCoach]

Yes! That's so great to read. Thanks for finding us. Did you try out the exercises? - Coach Joshua, Team PM

[@daniellepearce7691]

@Precision Movement I did and i can feel improvements in just 3 days! I now know my sacrotuberous ligament is probably causing me an issue too. My sit bone rocks over a ligament when I go from supine to sat up with legs bent. Would this make sense please? 🤔 Love your work guys, thank you! 🙏

[@theodorekorbos2804]

Hi Dr how are you I'm going in for the MRI on the 18th of January this Thursday I am having so much pain and I'm just scared that you know they made you some kind of hip surgery on me if anything shows the pain is just unbelievable😢 thank you for these tips I will try them thank you again best of wishes Teddy😊

[@PrecisionMovementCoach]

You are welcome and keep us posted on your progress. These exercises are a good start but the Hip Pain Solution program is better. It is a very comprehensive plan that will help you to address multiple root causes of your issue: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@nokpaengkhamlai5642]

Dr. B so cute, he just throw it at you lol....I love both of you so much, from Albany Western Australia

[@PrecisionMovementCoach]

Thanks for following along!

[@irmawooliever9218]

I was watching your video, very informative. I hurt my groin on the right side a few days thank you ago, excruciating pain. Went to chiropractor but no help.I started some of the exercises you did on this video and they have helped. The pain is still there. How long before the pain subsides? How many times a day? Thank you

[@PrecisionMovementCoach]

Thanks for watching and trying it out. Do the exercises 2 - 3 times per week and you will notice changes after 4 weeks. Let us know how it goes :) - Coach Joshua, Team PM

[@davidtoepfer1621]

So I love you videos! I have been suffering for 2 years from si joint disfunction. My chiropractor says this is because the left side of my pelvis is in anterior rotation and the right side of my pelvis is in posterior rotation, and this causing my sacrum to be tilted. Can you post a video of some excercises I can do or leave some in the comments so that I can work on this issue proactively. I know this video wasn't centered around this, I just wanted to comment on the newest video in hopes to get a quicker response. Thank you so so much! I have been suffering so long! My chiropractor has helped somewhat but I'm still in daily pain!

[@PrecisionMovementCoach]

Hi again! These exercises will definitely be safe for you to do :) - Coach Joshua, Team PM

[@davidtoepfer1621]

@@PrecisionMovementCoach would it be okay to do both the anterior pelvic tilt correction excercises as well the the posterior tilt correction exercises since I have the left side anterior tilt in conjunction with the right side posterior tilt? Thank you so so much!

[@PrecisionMovementCoach]

@@davidtoepfer1621 Go for it :) - Coach Joshua, Team PM

[@PhishedOff]

Love u guys❤ thk u

[@PrecisionMovementCoach]

:)

[@beatpirate8]

I’m a nurse and have had pain after slipping on a chair and grasping a wall and holding myself up suddenly. I also helped two patients get up out of a toilet and chair back towards their bed. They seemed to have vagal . After that I’ve had weakness in my groin. Than pain in my sciatica. Then back pain. Then all the butt muscles hurt. It seems something is pinched or everything is compensating . I got a band and doing some exercises. Will need to get a band on a pole to do adduction exercises .

[@PrecisionMovementCoach]

Let us know how they go. Also, consider starting this program: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@dannusmk1578]

Great vid! Thsnk you…. What about the piriformis muscle.? Does exercising this help relieve groin pain coming from L5 & SI? Thank you.

[@PrecisionMovementCoach]

Thanks! Check out the first 5 videos here for piriformis content: www.youtube.com/@PrecisionMovementCoach/search?query=piriformis These exercises can help with pain coming from L5 & S1 as can the Low Back Pain Solution program: www.precisionmovement.coach/low-back-pain-solution/ - Coach Joshua, Team PM

[@totallyraw1313]

Have you done a video on how to treat tight hip flexors?

[@PrecisionMovementCoach]

Yup! Here are some ideas: kzbin.info/www/bejne/g5LHoJ-MbLaVbNE - Coach Joshua, Team PM

[@DannyMcFarland]

Great vid. When doing the band exercises, do we engage our leg like a strengthening ex, or do we relax like stretching, or somewhere between? And is that different when scouring?

[@PrecisionMovementCoach]

Hi! Follow the activation cues that Eric mentions in the video and don't add anything extra. He will tell what you need to engage if anything. Keep us posted on your progress :) - Coach Joshua, Team PM

[@briansiegel8745]

Any benefit doing the Kneeling Sequence (posterior hip mobilization) without the resistance band? I’m struggling to get in to position with that. Thanks!

[@PrecisionMovementCoach]

Yup! It works without the band :)

[@marzipanbb2179]

The RICE guy changed his recommendation to restrict use of ice to the first few days after injury, moving to heat only afterward. Can you help me understand when ice is useful for chronic conditions, and when alternating is warranted? Thank you, and I’ll be subscribing. Great in-depth discussion.

[@PrecisionMovementCoach]

Check out this video and let us know if you have any more questions :) kzbin.info/www/bejne/jqTanWCbh7CCjpI Thanks for the sub! - Coach Joshua, Team PM

[@Dm3qXY]

Achieved this kind of pain by running, not with the worst technique mind you... (after a long break from sport activities, starting jogging in my mid 30's, 5 years ago ) During the lockdowns i speculated my sedentarism kept it alive (bad desk chair), in the context of my glutes (and who know how many others) losing a lot of mass; used to predictably go away by taking longer walks. Few months ago, i decided to try to make it go away with weighted squatting (and mindful, quite reserved stretching, nothing close to what i used to do when less aware.. sometimes i stretch even when not exercising). Now, i keep going at it few times per week, until this video that pain basically slipped out of my mind. Glad to see more techniques to try if the pain comes back, thank you.

[@PrecisionMovementCoach]

Thanks for following along and keep us posted on your progress. - Coach Joshua, Team PM

[@renubaldeo2102]

Thank you so much...please may I enquire about neck pain. 😢 Thank you

[@PrecisionMovementCoach]

You are welcome. Check out this video: kzbin.info/www/bejne/fae7q3-YlLBrh5Y Let us know if you have any more questions :) - Coach Joshua, Team PM

[@kelvinpell4571]

Brilliant as always. Any injury I get these days, Precision Movement are my first reference. Check out the knee programmes. Probably the best $60 I even spent!

[@PrecisionMovementCoach]

Thanks for that :) We really appreciate you taking the time to comment. - Coach Joshua, Team PM