Hip Rotation Mobility Assessment and Exercises | FIX YOUR HIPS!

[@gfd7469]

Holy crap, I just did 50 reps each side and almost doubled my range of motion. I was able to get into full lotus for the first time ever😀 Thank you so much!!!!!

[@thomasmulroney2065]

I am in awe that most of your skill is self taught. you are amazing

[@AprilRyan1985]

My legs moved equal in both directions in the windshield wiper test. I can't believe that something is actually right in my body 😅

[@dawnjohnson8739]

Hurrah!!!

[@SteveEsp3]

Lol her face is priceless when you demonstrate how much range of motion you should have. great information brother, thanks

[@beautyvibe]

Thank you.

[@codespher3128]

timestamp?

[@marysunshine2027]

need more hip exercises like this and ones that help with hips popped out of place

[@GuerrillazenFitness]

ok

[@marysunshine2027]

Hello All Get bone broth soup by Jarrow. Buy in bulk to save money. Def helps keep you flexible.

[@grantpage2138]

Hello All Femoral glide syndrome perhaps

[@elizabethw.454]

Have you been checked for Ehler's Danlos Syndrome? joint dislocation is common with that.

[@HalfJapMarine]

Generally people have more external rotation than internal rotation. It would be incorrect to expect internal rotation to match external as an ideal. What you should be more concerned about is a side to side discrepancy which can cause hip shift.

[@TheAnatomyofTherapy]

We need more of this! Simple and concise steps too. thanks for keeping it simple

[@ultralordd7625]

That's probably the remedy I need for my problem, all the years walking with my toes pointed out, I have problems when it comes to doing seated toe touches.

[@endriu8510]

great! can you make a video about hip exercises for kickers? (kickboxing, muay thai)

[@GuerrillazenFitness]

Sure....give me some time to get to that though...got other things I want to focus on over the coming months

[@IronTom]

ohh yess!!!! just in time to fix my hips for thai boxing..i need more!! keep them coming haha

[@GuerrillazenFitness]

:)

[@jburghau]

Thank you so much for this. Easy to follow and very effective.

[@mindofzyzz8805]

I was playing around today and I found this exercise works well with resistance bands.

[@KingofKings11312]

Why would anyone need this when you can have Jesus and the holy sprit to heal you completely ✝️❤️

[@dawnjohnson8739]

@@KingofKings11312 You just wait until you have a mechanical issue with your body - pray and see what happens.

[@carbonfreak989]

hi, really great video i usually get sharp pains at the ball joint of my rip whenever i externally and internally rotate my hip any ideas on how to get rid of such pain?

[@user-im9xq7fp5r]

Your recommended exercise caused me pain in hamstring, IT Band, and glut

[@chipman2001]

Love your videos! My lower back, hips and legs are a hot mess. Used to be active, but have always sat a lot, computer dude, which has caught up to me in my late 40s. I can't do some of the movements you show in your videos, but some I can or modified versions. Thanks for your videos and explanations, as I am not just a follower, but like to understand the why/how of everything.

[@davidf4163]

Another winner ! Also I think the addition of a model to demonstrate is a very good idea - very nicely done by both . . .

[@Samthelegend]

Hi any chance of a video to highlight the issues cause by sitting at a desk all day. Hip flex stiffness , shortened hamstrings and tight calfs and subsequent common problems 😀

[@aghariusyoung6509]

Active duty Paratrooper, immediately after finding where I needed that range of motion. My hips didn’t feel as sore and my joints felt warmed up. Thanks a lot

[@satishbhatia9421]

Very good explanation

[@GrissomLovesSara]

your videos are very good and I've had PT by some of the best in my whole state

[@daveschneller272]

Thanks for this video. As a regular runner my right hip has been seizing up. Butt muscle sore and tight. This helped a lot.

[@gradycrittendon6293]

Thanks for the pointers. I'm going to do this first thing in the morning

[@MrDanielsan78]

Very good information. Your content has been very helpful. And I'm currently working with this videos exercises. I have been having issues with my hip area specifically inside (adductors?). I seem to be able to externally rotate my legs, but the internal rotation is difficult and quite uncomfortable. One thing that really bothers me is that I have great difficulty moving my legs across the mid-point line of my body. Seems like something is "pinching" way high up in my groin area. Same thing for "figure 4" when I place my right ankle across my left thigh; same "pinching" sensation. Up until 2-1/2 years ago I could sit cross-legged all the time w/o difficulty/discomfort; now not so. Any videos that might address this would be greatly appreciated.

[@MicrowaveHateMachine]

Starts at 2:10

[@dariosimone2383]

Thank you 😊. For your great video for the hip ,,, I am sure it will help me, and prevent to have to use a can , or wheelchair, It’s how stiff and no mobility I have in my hips yes both , but especially the left one , it’s my new year resolution, to follow your super instructions . God blessed

[@kenor7880]

Great video! Your content is really helpful. 🙏🏻

[@presscontractor465]

hi. did a lot of help on hips. this will definitely help improve my squats!

[@emmaalharbe3362]

Very informative, we want more videos about the hips/ hip mobility and strengthening

[@willjoy1997]

If you are lacking internal rotation, does that mean your internal otsttow are tight or your external rotators?

[@annagardfall3385]

Hi! I am so grateful for your sharing in these things. After two pregnancies and long time struggle with this issue (pelvic issue) I am so happy to try this out. I have never ever been advised to do this and I feel it works, immediately. Also your video about higher pelvic instructions and correction is super! I have a question though. If I feel much more tension and/or tightness in left or right side (in my case it is mostly right side of my body that is tight, for ex my butt. But on the other hand I am more right in my left calve and foot. What can that indicate if I can’t see if I am higher or not on either the left or right side in my pelvic? My external and internal rotation is better internal than external on both legs. Or if my right knee is more swollen and aching than left, what could it indicate due to my pelvic? I really appreciate your video!!! And would be even more glad if you posted an answer! Thanks in advance Be, Anna swe

[@sharni888]

Good explanation. Great job. Tks

[@Rottimail]

X-rays I've had indicated, apparently, that I need a hip replacement. The doc said I no longer have cartilage on the right femur so if I attempt these stretches do you think it will help? I have been going to the gym for almost five months now to bulk and increase the size of the quadricep, hamstring and gluteus maximus so they do the work instead of the joint. I'm attempting to show the surgeon that I don't need the surgery. I also put weight on my right ankle and dangle my leg down to allow sinuvial fluid to fill the space. What do you think?

[@PandaPowerable]

My hips are shot....I'm still working on just trying to sit cross legged on the floor comfortably. Gonna keep at it though. Good hip mobility is so important.

[@MAS99341]

I really liked the video. Could you make a video on improving lower back and hip mobility? What i mean by this is how can someone do the standing forward bend. Or if you could recommend some exercises to fix posterior pelvic tilt in squat. Would really appreciate it.

[@TheSHILOWOLF]

Thank you very much. That was excellent and very useful.

[@rorytobin2929]

Brilliant video

[@josephturner8280]

Good stuff, as always! Thanks.

[@TYRES1987]

Can you explain why we shouldn't do this if the knee hurts? I get knee pain in my left leg when doing these stretches. My right one is fine and feels pretty normal.

[@voodooblue6162]

I have never been able to cross one leg over the other while sitting like most people since it gives me pain.

[@robertoparra9969]

I just tried to do internal rotation and i noticed i cant even bring the knee inwards without the rest of my body twisting and just hating all of it. Even the rest position.

[@abrahamp1203]

Me too

[@Epelisz]

whoo damn this one was really the last thing I needed to fix my hips, thanks

[@jimmymoron944]

Thank you Blake....

[@BrianBruns_]

What about if both sides of rotation cause tightness and discomfort?

[@rogerpalmiano3885]

We're basically going to show you how to Ches- TEST TEST 2:05

[@thepeaceofmindproject6883]

I have rotating hips. Im looking for exercises to possibly stop them from doing it. It has caused me a life of back problems! Would these exercises be good for that?

[@essentialwills161]

excellent exercices

[@bradnkenzie]

seems like a physical therapist should be doing this assessment. As a personal trainer would my license really allow me to do assessments and evaluations of joint mobility?

[@GuerrillazenFitness]

Yeah, physical therapists should and do perform this assessment. You need to look into the legal scope of personal training. In general though, as long as you do not touch your clients physcially or diagnose or "treat" them for anything then you are good. Good question though....be careful with your verbage and never touch your client

[@silverbullitt24]

Where an efficiently trained orthopedic PT will come into play here is being able to correctly identify one’s congenital alignment as opposed to simply looking at perceived range of motion. Without correctly identifying this relationship then hip mobilizations, stretching, range of motion, etc could be counterproductive or outright damaging to the joint capsule and surfaces. But this observation can serve as an elementary observation to warrant a deeper look

[@tamewolff]

Great information and video! Exactly what I needed for my limited hip mobility.

[@sugamomma8795]

WOW! You are heaven sent🥰 thank you

[@albinpeter2546]

Nice Sir, Thank You.

[@dfm80]

7:15 Hip Internal Mobilization

[@klaravin8636]

awesome video ,thank youu so muuuch .:)Well ,and if can i ask you Why somebody can feel the pain in the knee during the exercise for internal rotation?

[@emZee1994]

nice. really simple

[@aswinsree3570]

Could you please tell me or make a video on how to fix bow legs? I am 29 and have been working out for over 6 years now but can't help improve my bow legs.

[@ivanerodriguez7758]

I'm binging your videos and so far all I gotta say is please tell us the disclaimers first before each new move or transition to your videos lol

[@AbeAlJ]

What do you do if you get knee pain when trying to internally rotate and pain in your pelvis and back of the butt when trying to externally rotate?

[@nikleme1]

Perfect! Thanks!

[@lakeyaavant3690]

Could you have one hip internally rotated and one externally rotated?

[@johnnywilliams6217]

Isn't external rotation more of a natural movement therefore making it slightly easier?

[@Light_love8]

Need help on mobility to kick high and be able to hold it up and still maintain balance upon recovery from the kick

[@bmackenzie12]

they work well

[@Abluemorphobutterfly]

The internal stretch at the very end wasn't clear. I tried doing it and it was pulling something on my knee, my acl or something

[@rodrickee]

Thanks!

[@_SaiM_]

When he touched his knee to the ground, my mind exploded, that seems so impossible for me

[@jainetu]

Thanks so much for this video! What do we do if one leg is missing internal rotation and the other one external rotation? Can you make a video about why this might happen? I had a lower back injury and I wonder if this is a consequence of it.. When I lie down the leg missing internal rotation rotates outward a lot. In this case do we need to mobilise or do we strengthen? Thanks!

[@Jovahkiiin]

My left hip is pinned from having a slipped upper femoral epithisis when i was younger, its all healed, but i have shitty internal rotation on my left hip, and when i squat, my left hip is about 2-3 inches higher than my other, uneven as fuck and can't squat as it puts loads of weight on my low hip.

[@deanmuhammad]

Wow! I have issues with internal rotation (after doing assessment) doing the exercise from a chair (modification) gave me relief. How many reps of 50 should you do per day, if your super stiff?

[@hadhad129]

Why am I better on the left for both internal and external and that leg feels great and is strong minus slight tfl issues. Right side I feel my adductor why to much if i external rotate and internal is hard weaker leg and hurts. I guess it could be other issue's like weaker right abs and tighter rectus femories. I did this a bit and feel better already

[@ReportTheHackers]

What does it mean if I can almost externally rotate my leg all the way where I can almost tuck my rotating leg under the other leg without lifting my hip off the ground? How do I fix that? My internal rotation looks like hers. What kind of professional credential should I look for to get treatment for this?

[@armiegalang399]

Just for clarification. A PT friend told me that I’ve got internally rotated hips, if that’s the case, the exercises for me should be the ones more likely for external motion? The girl on the video has external rotation that’s why the exercises are internal in motion?

[@corkstarrr]

Excuse my ignorance... Is this the same where one side of my hips sits forward of the other?? I’m told I have slight hip rotation, where my left side rotates and sits forward of the other...

[@jeffreinhart2898]

I have very tight hips and I am working on it. My right is worse than the left. My question. When I do standing splits my left legs is on an angle to my torso, like a hockey stick. My right leg has very little if an angle and forces up upper body left. I hope that makes sense. Do any of your videos address this mobility?

[@stuartward6019]

Thanks a lot

[@brettcoleman6467]

When bending inward, i am feeling discomfort on the inside of the knee, suggestions?

[@BMB1105]

brett coleman pull toes towards knee

[@alisonthomas3503]

Love your videos! Thank you. Question. I’m exactly like the woman in your video. It would appear that I have excessive external rotation based on your test. BUT when I’m standing on one leg with the other bent at 90 degrees and I try to rotate externally to bring my shin parallel to the floor, I have very limited motion because now I’m fighting gravity. Is this a different issue? Weak external rotators with good mobility?!!

[@ew5770]

Why am I unable to squat down very far at all? It’s like i get stuck. Help

[@ScholarsHub7]

Should the hip Rotation movements be included as dynamic stretching or static ?

[@Chris102102]

So she has decreased internal rotation but her adductors seem to be quite flexible so her adduction is weaker..? recip inhibition of glutes ? myofascial release on glutes would increase her internal rotation? bit confused, would appreciate your advice on this ! Cheers :)

[@AbdullahYayha]

My hips cramp up when I did the test going outwards. What should I do ?

[@fatmamohamed89]

i miss both i cant do both what can i do

[@ambercollinsfitness]

Should these exercises be done everyday??

[@juliannope8062]

hips are always a problem:), i have. a snapping hip, cox saltans my doctor said, could you please give me some advice bout that? exercises, activations? thanks, greetings from germany

[@stephaniewalton8061]

When doing the internal rotation exercise does your other knee HAVE to be bent. Also, does your back need to be straight or can you bend

[@dominickveltri2846]

I am lacking internal rotation, and while performing the passive external rotation one of my hips grinds. Will increasing ROM help with this, or is there likely another cause?

[@wayefamily4715]

should you be sitting up tall and squared off?

[@koDiacc]

Can you have problems with rotating in both directions? I have Apt and feel I have poor hip mobility in all directions. Only hip flexion is easy :)

[@musiea]

Question: both of my legs are limited in outward rotation, but when I was doing he mobilizing exercise, I found that one of my hip joint hurts when I push/stretch that leg outward. Does that mean I have injured joint there? What can I do?

[@ariemerikansky5467]

🙏🏻🤞🏻

[@ROMANEMPIRE69]

Would it be safe to add resistance too these exercises?

[@thenosear19]

awesome video! thanks for the upload

[@stluciestrength]

When I keep my heels near my glutes during the mobility exercises I can't keep a straight back. Does that indicate weak core or hips & if so what can be done about it?

[@ompatel4774]

I have this too it's called butwink

[@Confucius202]

@ Blake - have a question ...I just did this thing where I tried to have the fingers of left and right arm connect by putting my right arm over my right shoulder down my back and my left arm around my left side of my torso up my back ...I hope you know what I mean with this shitty explanation ;-) And while I was able to connect, it didn't work the other way (left arm over my left shoulder down my back with my right arm around my right torse up my back) .......any idea what to do here? There seems to be a dysbalance.

[@Clariselol]

is it possible that i lack both external and internal hip rotation? my foot hardly drops 10 %

[@TehBerbDean]

youre a boss.

[@xoilovepapayasxo]

what about one forward hip and one that is back? how do i fix that?

[@GuerrillazenFitness]

I have many other videos on that :)

[@incogniito375]

hmm noob question here but do i need to do the assessment? can i assess when i do the exercise ?

[@Jacob011]

Well I'm no expert, but I'd say it's fairly reasonable to assume that you first need to assess yourself and then choose appropriate mobilization exercise accordingly.

[@rubenperez785]

jaja i love her, she looks so serious. super cute though

[@louiegonzalez2]

There’s no healing my hips 😂 there cooked

[@goldenretriever6261]

you look ;skinnier from the 2015 video I just watched

[@olidaniels]

8:28 WOULD NOT RECOMMEND doing this. I tried it about a month ago and my leg has been twisted ever since, leaving me unable to ride my bike. If you have a hip injury and you're not sure what to, consult a physio that actual knows what they're talking about!