HIP TRANSFORMATION BOOTCAMP: Day 1 - Strengthening the Pectineus

[@lesjf8832]

Have added this bootcamp to my daily hip and low back pain solutions routines that are helping me enormously. I could never have figured out any of this on my own and no physiotherapist ever taught me what I needed to be doing to change myself. I've tried Pilates, Yoga, Feldenkrais and while all of these are great in their own way, Eric's routines are special, they're different. They are focused but holistic. Everything matters. Two months ago I struggled to complete a short walk, limping all the way, stopping to gather the courage to continue. I couldn't enjoy it. All due to a severe fall nearly four years ago. I got "better" but only to a point - a stuck point - and had resigned myself to living with a disability. Since starting with the academy, my body is evolving, unwinding. My body is no longer my enemy and I am no longer angry with it. I feel hopeful. Look, two months ago, I could not do a side plank. Now I can do a side plank with ease. It's wonderful. Thanks, Eric.

[@PrecisionMovementCoach]

Wow! That is an amazing testimonial. Thanks so much for sharing it with us and the community. We appreciate your trust. Please email me at [e-mail] so I can follow-up with you. Talk to you soon :) - Coach Joshua, Team PM

[@pug7053]

How is this guy not getting 1,000,000 subs, best content on utube by far.

[@artelements848]

Exactly!!

[@JamieVegan8]

I agree, PM is a lifesaver, especially for someone like me who abused their body by listening to know-nothings for yrs doing calisthenics and racking up multiple injuries.

[@smas3256]

1st and 2nd rep I noticed lower leg moving out. Resolved itself. SO MANY MUSCLES FIRING during hold. Hard to describe. Like a pinball. Incredible. Thanks for caring Coach E.

[@PrecisionMovementCoach]

Nice report! Keep tracking those metrics and practice daily. You will be amazed by the results at the end of the week :) - Coach Joshua, Team PM

[@sharonledwell6807]

I have been doing the HPS for a long time and am still struggling with hip pain. I am giving this boot camp a try also. Did this today and will continue the daily boot camp exercises. Thx.

[@PrecisionMovementCoach]

Hi, and thanks for writing to us. In cases like this, I recommend that you return to the acute pain exercises and do them multiple times daily and at different times. Take detailed notes about your experiences with each exercise and post them here in seven days. I'll review them and give you more advice. Also, hunt for clues in highly repetitive activities, no matter how mundane. Household chores, work activities, using stairs, driving, going into the fridge, and brushing teeth are all asymmetrical activities that can cause wear and tear. Try to apply Precision Movement concepts to them all. The exercises in the program are meant to teach you a skill that you must consciously integrate into your daily activities. Talk to you soon :) - Coach Joshua, Team PM

[@keenanranch849]

Impressive! I struggle with asymmetry with hips/pelvis and did the seated version(r hip felt especially weak) Upon getting up, felt both my hips shift into better alignment in their own way. Redid the seated version and my hips/pelvis felt more symmetrical in position and strength. Thank you so much!

[@PrecisionMovementCoach]

That's great! Thanks so much for sharing that advice. I hope it helps others reading the comments. Keep us posted on your progress :) - Coach Joshua, Team PM

[@Drhomelander]

I want to thank you for the videos you upload. You are a lifesaver. I'd like to know how often i can do this specific exercise.

[@PrecisionMovementCoach]

You're so welcome! You can do it daily. Keep us posted on your progress :) - Coach Joshua, Team PM

[@corlettahamilton3174]

Your content is amazing! I have been struggling with hip issues for many years and just recently started to do some of the exercises you recommended and have seen such a marked improvement already. THANK YOU!!

[@PrecisionMovementCoach]

That is so great to read, and thanks for trying it out. Keep working on the exercises, and we know that you will make significant progress :) - Coach Joshua, Team PM

[@sarahmontara]

Did Day 1 yesterday and Day 2 today. Super awesome! Thank you!

[@PrecisionMovementCoach]

Fantastic! Keep us posted on your progress :)

[@simonestreeter1518]

I just gave a thumbs up and haven't even started watching it yet. These guys are good.

[@PrecisionMovementCoach]

Thanks for that!

[@innercircle341]

great! U am working on hips currently!! Thanks you are the best

[@PrecisionMovementCoach]

Happy to help!

[@juditgaramvari1426]

Luv your excercises! They helped me out of a potential opération, and now I'm as fit as I can be! Look forward to further videos!

[@PrecisionMovementCoach]

Rock on! Thanks for letting us know and keep us posted on your progress :)

[@bouncebackpilatesbodywelln677]

Great exercise addition for my clients when seated on the stability ball. Thanks!

[@PrecisionMovementCoach]

You're so welcome! Thanks for sharing :)

[@juditgaramvari1426]

Köszönjük!

[@PrecisionMovementCoach]

Szívesen! Köszönöm a támogatást. Szólj, ha további segítségre van szükséged :)

[@deb626]

Thanks for the additional exercises! Every day one step closer to not having IT band pain, clicking hip, and occasional SI issues. Is there anything that I need to keep in mind with these exercises to not stress the IT band? So impressed by Josh and your knowledge base!

[@PrecisionMovementCoach]

Hey! The best advice is to move pain-free and with full control :) - Coach Joshua, Team PM

[@dmck11]

Thanks so much man, I’ll be doing these

[@PrecisionMovementCoach]

Great!

[@kenwelch3378]

Been doing the 5 day hip routine on alternating days. Piriformis definitely is grouchy the next day. :)

[@PrecisionMovementCoach]

Thanks for trying it out and for letting us know. Back off on the intensity and amount that you do, and keep us posted on your progress :) - Coach Joshua, Team PM

[@ΓιώργοςΚουτσιούλης]

Very interesting!Thank you very much!

[@PrecisionMovementCoach]

Our pleasure!

[@emmaeIIe]

Great exercises. Would the Iliacus be next?

[@PrecisionMovementCoach]

Stay tuned ;)

[@ursulabecker3200]

Thank you for this series. I have right sided hip pain. Could you possibly give instructions for standing bs sitting and for posture. I’m 58 and 30 pounds over weight. My husband says I hunch forward which might be contributing to my right side hip pain.

[@PrecisionMovementCoach]

Hi and thanks for following along. In general, shifting standing and seated postures every few minutes helps to allay the effects of remaining static for too long. So, be fidgety. It's okay to slouch for a little bit and then sit up tall and then slouch again. Try not to get stuck in any one position. The way you play is the way you stay. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team pM

[@petewest3122]

Do you have any plans of writing a book? If so, I would happily place a pre-order.

[@PrecisionMovementCoach]

Awwww, thanks! Stay tuned :)

[@leenapaavola-jakovlev3780]

Oh dear, how effective it is. Wonder how sore I am tomorrow 😅

[@PrecisionMovementCoach]

Thansk for trying it out and keep us posted on your progress :)

[@PostalPete]

My pectineus might be the muscle that is extremely sore at the moment. It all started from having to do a bunch of kicks in a row in muay thai practice, but I also haven't taken any time off to let it recover... And I still work out every day, so I will see if I can use these exercises to improve my situation.

[@PrecisionMovementCoach]

Hi, and sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@PostalPete]

@@PrecisionMovementCoach All good now, Coach. I think those exercises helped, and they definitely felt like they were targeting the right place.

[@calebbloxham4201]

The day 1 exercise is the first exercise that has helped my nagging groin pain. When will these exercises be added to the HPS programme, as I can’t get passed foundation 1 without aggravating my groin

[@PrecisionMovementCoach]

Hi, and sorry for the late reply. Check out HPS Resilience 3B. The exercises aren't identical, but that routine targets the same areas. Thanks for following along :) - Coach Joshua, Team PM

[@martamondejar]

Does the Hip Pain Solution program follow-along exercises, or is it like here, that you only show a couple of repetitions and we need to continue on our own counting the seconds and all?

[@PrecisionMovementCoach]

Hi and great question! The Hip Pain Solution program shows you everything you need to do. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@LutefiskSavage]

When I do that movement I get spasming and severe pain in several of the muscles around my left hip, particularly in the area just proximal to where my rectus femoris and psoas cross each other coming out of the pelvis. What should I do? Should I do much more of this or is there another graduation of this movement I can do until it's not painful and then I can move up to this exercise after I don't have pain? I want to get better by jumpin jiminy it seems like every old injury I've ever done to my left hip over the years is coming back to haunt me.

[@PrecisionMovementCoach]

Hi and thanks for trying it out. Back off on the intensity, amount, and leg lift. Stay seated for now. Try to find a controllable and pain-free ROM and go from there. Make sure to check out the resources in the video description for more ideas. Especially, the Hip Pain Solution program. We are here if you need more advice or assistance :) - Coach Joshua, Team PM

[@LutefiskSavage]

@@PrecisionMovementCoach one of the things I found seems to help with ROM is to gently lift the weight off the foot while seated, push in and up with the knee while also pulling back with that hip... if that explanation makes any sense at all. It's almost like, but not quite like, I'm leaning forwards with my upper body, but I'm not actually doing that visibly. Anyways that lights up that spot on the front of my hip, but it isn't quite yet painful. It just feels like the end of my range of movement plus 1%. should I keep on doing that?

[@flyinggeckos]

Interesting. I feel like it's helped a wierd low-back/hip/glute thing that happened the other day. Does it help to do a bit of internal rotation at the hip (turning the foot of the in-air leg out) during this exercise? Why do you have us push up and in, instead of at a 45 degree angle upward and inward? thanks

[@PrecisionMovementCoach]

Thanks for trying it out and it's great to read about your initial results. Try to do it as closely as possible to what Eric is demonstrating. So as little hip IR as possible. The isometric force from multiple angles addressess the muscle along different lines of action. It makes the exercise more specific and comprehensive. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@06musicfan]

I have Degenerative Disc Disease of the lower back. Can I do this exercise?

[@jcomstock89]

If it doesn't hurt then yes

[@swimanalysis5153]

Any chance we can link our ROM coach app training to STRAVA?

[@PrecisionMovementCoach]

Wow, that is a great idea. I can see potential for it in the future. Thanks for the suggestion and let us know if you have any more questions :) - Coach Joshua, Team PM

[@swimanalysis5153]

@@PrecisionMovementCoach I coach online and have a number of triathletes that follow me via STRAVA. I would like to show them when I complete a ROM coach routine to inspire them to use your app.

[@Hbishop007]

I’m about two weeks in but just can’t shift the discomfort, it’s not massive pain but I’ve had to stop cardio and I don’t know what has caused it. The doc said bursitas and just rest but what do I know

[@PrecisionMovementCoach]

In that case you need to switch to something more comprehensive and progressive. "The Hip Pain Solution program is what you need to address multiple root causes of your issue: www.precisionmovement.coach/hip-pain-solution-yt Take a look and let us know what you think :) - Coach Joshua, Team PM

[@corgikun2579]

this is probably the most used muscle in Squash, at least that's the only muscle I get fatigued (or sore) after several intense matches

[@PrecisionMovementCoach]

Interesting! Thanks for sharing that observation :) - Coach Joshua, Team PM

[@simonestreeter1518]

Now I've done it, and with one side, I felt a lot of triggering on the outside of my hip joint. It was weird.

[@PrecisionMovementCoach]

Thanks for reporting that. How are you now? - Coach Joshua, Team PM

[@simonestreeter1518]

@@PrecisionMovementCoach It was fine, hasn't come back.

[@eloiseramos8876]

I can't put weight on my leg when I walk. I can how ever stand up on it. But can't lift it to walk it feels like some one pull on my back of leg from my butt to back of knee

[@PrecisionMovementCoach]

Hmmm...thanks for sharing that. These exercises are a good start. A combination of Hip Pain Solution and Foot and Ankle Pain Solution can help you to address the root cause of your issues once and for all. www.precisionmovement.coach/hip-pain-solution-yt www.precisionmovement.coach/foot-ankle-pain-solution/ Check out those pages and email us if you have any more questions or need clarity. Talk to you soon :) - Coach Joshua, Team PM

[@Vesperon]

Okay this is pretty weird. In the seated or standing version I felt the top/outside part of my hip starting to cramp. It happens more strongly on one leg vs the other but both sides I couldn't hold it for more than 5-6 seconds.

[@PrecisionMovementCoach]

Hi, and thanks for trying it out. That is not uncommon especially if this is the first time you are trying this. Keep working on it and you will improve with time and practice :) - Coach Joshua, Team PM

[@Vesperon]

​@@PrecisionMovementCoachI asked one of my PT friends and they tried the exercise. They noticed how there was activation of their lateral hip muscles and the TFL even when isometrically activating the adductors and hip flexors, probably to stabilize the hip socket. So I'm feeling it there because that area is weak, and it's enough to trigger it. But they did think it was unusual.

[@barbarawitt3774]

This was agony in the side where me hip pain is!

[@PrecisionMovementCoach]

Ouch. Stop doing it unless you can modify it to do it pain-free. Modifications include moving slower and smaller. You can also keep your foot on the floor or adjust your sitting position. Back off on the amount and intensity of hand pressure. Keep us posted on your progress :) - Coach Joshua, Team PM

[@tonyadale2769]

Found out one side much weaker than the other. Prob resulting from climbing up Into drivers side of truck all day every day

[@PrecisionMovementCoach]

That is quite likely. Thanks for stopping by to try and comment :)