HIP TRANSFORMATION BOOTCAMP: Day 2 - Piriformis

[@sarahcolton8452]

I couldn't do it on my bad side :/ Is there an easier version to start with please?

[@PrecisionMovementCoach]

Hi! *I'm pinning this comment because, I've received similar comments throughout the day and have copied/paste portions into this reply. It seems to be good advice for anyone trying out the exercise and troubleshooting any issues. In general moving slower and smaller helps. Remember, it's always okay if you can't copy Eric exactly. Find your controllable and pain-free ROM and go from there. You can also reach out with your arms for support. For example, if you are attempting the exercise with your left leg, then put your left arm out to the side to help counter balance the movement. You can also, place your right arm in the up position and roll slightly to that side to accomodate any other movement restriction. Lastly, try the exericse while lying in bed. The softer surface will also accomodate and movement restrictions. Which side is your bad side and what happens when you try the exercise? Can you get any movement at all? If so, start there and expect improvements with time and practice. Another commenter mentioned that they can't raise their leg off of the floor. In that case, they tried sliding it on the floor while following the same cues and they got more movement. I hope that helps. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@deb626]

@@PrecisionMovementCoach Great suggestions, Josh! Thank you!

[@sarahcolton8452]

Thank you 🙏

[@PrecisionMovementCoach]

You are welcome @sarahcolton8452 we appreciate you trusting us to guide your efforts. Keep us posted on your progress :) - Coach Joshua, Team PM

[@swatikulkarni5808]

Thank you so much. I am 73 years old and sat for long hours on zoom, Reading etc. I started having hip instability, hip and butt pain. You are helping me. I am grateful for your videos. My pelvic floor muscles and glutes are very weak. Working on them with your boot camp exercises. You are God send for me.

[@PrecisionMovementCoach]

Wow! Thanks for that. We appreciate your trust. Let us know if you need additional support :) - Coach Joshua, Team PM

[@pug7053]

Thanks for the high quality content, puts the other utube guru's to shame.

[@PrecisionMovementCoach]

Wow, thanks!

[@katherinelawrence1608]

out of all 5, this is the most difficult one for me. But I've been working with your hip classes - in my own pace/time for about 4 weeks and am feeling less pain and more awareness through out the day. Thank you so much!!

[@PrecisionMovementCoach]

Nice work! Thanks for the update, and keep us posted on your progress :) - Coach Joshua, Team PM

[@deb626]

This was a tough one for me. I have been working various of Coach E's video so adding this one yesterday told me that I had done too much. Feeling great, though, this a.m. I will start with Day 3 first before my hip pain solution

[@PrecisionMovementCoach]

Thanks for letting us know! Rate your progress and today's date. Reassess after 5 days and report back :) - Coach Joshua, Team PM

[@smas3256]

I did day 1 again today before starting this video. It corrects my posture and standing on one leg w better balance. Day 2. I felt it in my weak knee for few seconds. Difficult but I never give up. Looking forward to my stronger body. Thank you Coach E and team.

[@PrecisionMovementCoach]

Awesome progress and thanks for the update! Keep us posted on your progress :) - Coach Joshua, Team PM

[@cf9381]

❤ It, Thank you so much for sharing these. Solid Advice and easy to follow

[@PrecisionMovementCoach]

You are welcome and thanks for stoping by :)

[@shannonmcclean7111]

Wow! My right hip has been giving me grief for some time and I could not lift my leg off the ground! Boy, do I need this! Thanks!

[@PrecisionMovementCoach]

Thanks for trying it out! You have just discovered a weak link that will improve with time and practice. Keep working on it for the next 5 days and report back. We can't wait to read about your results :) - Coach Joshua, Team PM

[@innercircle341]

More top work. Love the channel and the app

[@smas3256]

Me too and loving the challenge.

[@deb626]

Returning back to this particular exercise yesterday and today. Left leg...no problem. It lifts easily. Not so with the right leg. I can flex it up as far as Coach E but not lift. I tried the adaptations that you suggested. I can bring the flexed knee up maybe a third of the way. And then, push the right outstretched arm and hand into the floor to lift the bent knee and then rotate. I was really working at not straining the latissimus like I did during hip boot camp. Either this exercise or the gluteus minimus or medius one (Day 4) left me know that I was waking things up. I felt it right around the femoral head and in the IT band last night. The positive is that I am starting to gain strength to hold my body on one leg and I am able to do side planks with only one knee down instead of 2.

[@PrecisionMovementCoach]

Thanks for the update, Deb! That is positive....keep up the fantasitc work :) - Coach Joshua, Team PM

[@thetruthfornow6045]

That is a killer exercise.

[@PrecisionMovementCoach]

So true!

[@ΓιώργοςΚουτσιούλης]

Just done it! Very good!

[@PrecisionMovementCoach]

Thanks for trying it out :)

[@JenniferTohbi]

It would be great to see you performing the exercise with the view from above. It’s hard to tell exactly how to turn when it comes to the third part especially.

[@PrecisionMovementCoach]

Thanks for the suggestion. Have you been practicing it at all? - Coach Joshua, Team PM

[@JenniferTohbi]

@@PrecisionMovementCoach yes sort of - I’ve been doing the hip pocket routine though, and repeating that because it seems to give me a lot of relief. I want to do this one as well.

[@DavideGrazioli76]

I'm following with great interest this videos. I'm a martial artist (black belt III dan in Aikido) and i need hips in good condition (as the rest of the body of course) Thank you for sharing this information

[@PrecisionMovementCoach]

Glad to have you on board! These techniques will keep you kicking for years to come :) - Coach Joshua, Team PM

[@Zympans]

Amazing.

[@PrecisionMovementCoach]

:)

[@sharonledwell6807]

I started with day 1 exercises and had some discomfort at the start on my right side (bad side) but it got easier as I went along. Moved on to these (day 2) and found that I could really feel a difference between right and left, a lot of weakness on the right side again but no pain. Will continue along and see how I do.

[@PrecisionMovementCoach]

Love the progress report. Keep it up :) - Coach Joshua, Team PM

[@dmck11]

I’m going to repeat this 5 day program for a few weeks

[@PrecisionMovementCoach]

Go for it! Keep us posted on your progress :) - Coach Joshua, Team PM

[@Matto_Harvo]

Hey E, looking good bro.

[@PrecisionMovementCoach]

Thanks :)

[@electroncommerce]

Appreciated!

[@PrecisionMovementCoach]

:)

[@tynelson9003]

thank you

[@PrecisionMovementCoach]

It's our pleasure :)

[@riccardomadini8148]

Thanks 🙏

[@PrecisionMovementCoach]

You are welcome!

[@amye.m.c.3661]

Thank you so much for your amazing videos. With this one I wasn’t sure if I am supposed to tense up my glutes? Also, I’m feeling strain in my lower back, not sure if this is supposed to happen. I was surprised to see how different it felt on one leg vs the other (my right hip had surgery for labral tear but I still have pain, and the left buttock/thigh has recent developed dull achy pain). I found your videos when I was trying to get rid of this new pain below my sit bone and down the back of my left thigh (sciatica ?) and they really help, but I still don’t know if I injured something.

[@PrecisionMovementCoach]

Hi and sorry for the late reply. How are you now? Some glute activation can be helpful and try not lifting your leg so high to reduce the strain on your lower back. Try that out and let us know how it goes :) - Coach Joshua, Team PM

[@lindagenovese595]

What do you recommend for a hip injury that resulted in left leg being 1 1/2 " shorter than the right?? Thank you fir your informative videos!

[@PrecisionMovementCoach]

Hi, and thanks for asking. There is likely more than one root cause of your issue. All of our hip content is appropriate for you to try as long as you stay in full control and remain pain-free. They are great (and free) However, the Hip Pain Solution program is a very comprehensive plan that will help you to address multiple root causes of your issue and we've already structured the programming for you: www.precisionmovement.coach/hip-pain-solution-yt Take a look and let us know what you think :) - Coach Joshua, Team PM

[@lukeshackleton2913]

Really glad i came across your channel, been suffering with horrendous sciatica for months and always suspected piriformis syndrome although all the exercises i've been trying were targeting the whole hip complex and not any piriformis isolation. I suspect i have created an imbalance in my hip after 20 years of squats and deadlifts with no direct hip rotator work. Are there any compound movements that heavily involve the deep six or does direct rotation work need incorporating into ones routine if the glutes and quads are heavily worked through squats etc? Thanks!

[@PrecisionMovementCoach]

Hi, and thanks for sharing your story. The short answer to your question is the deep six require special attention that Eric is promoting. With time and practice you will be able to activate them intentionally while doing any movement. I hope that makes sense. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@elleneisenkolb8689]

Omg…challenging! But great!

[@PrecisionMovementCoach]

Thanks for trying it out!

[@stephenjohnmcgeoch]

Do I have to warm up for these exercises? They can be done daily or better every other day?

[@PrecisionMovementCoach]

No warm up is needed, and you can do them daily. Thanks for asking and let us know if you have any more questions :) - Coach Joshua, Team PM

[@stephenjohnmcgeoch]

@@PrecisionMovementCoach thanks coach

[@livlafluv552]

I've done sssoo many priformis exercises but have never seen this one. Question @PrecisionMovementCoach, I don't get much ROM with this exercise: could my husband assist my leg to increase rom, or just do it on my own even if range limited? Considering your hip pain course...

[@PrecisionMovementCoach]

Hi and thanks for writing. Work within your controllable ROM and go from there. How is it now? Let us know if you have any more questions :) - Coach Joshua, Team PM

[@marlenewalker1706]

Could one do this in supine position, following same cues?

[@PrecisionMovementCoach]

Absolutely! It is always okay to find a version of the exercise that suits your capabilities. Changing body position from standing to sitting to lying, etc., can often facilitate the process. Also, softer surfaces (e.g., beds) tend to accommodate movement restrictions. The boot camp is proving to be very popular, and many people are discovering things about their bodies. Please let us know more about any modifications you make to contribute to the process. Thanks for trying it out, and keep us posted on your progress :) - Coach Joshua, Team PM

[@yvettep8119]

Is there a modified version of these we can follow? Please 😊

[@PrecisionMovementCoach]

Of course! *Just so you know, I've received similar comments throughout the day and have copied/paste portions into this reply. Let us know what modifications you need so we can assist you better. In general moving slower and smaller helps. Remember, it's always okay if you can't copy Eric exactly. Find your controllable and pain-free ROM and go from there. For example, what happens when you try the exercise? Do you experience pain anywhere or movement restrictions? Do certain movements feel weak? Another commenter mentioned that they can't raise their leg off of the floor. In that case, they tried sliding it on the floor while following the same cues and they got more movement. Talk to you soon :) - Coach Joshua, Team PM

[@LindaJeremy]

I get a cramp on the outside of my butt everytime I do the bent knee part. Does this mean that muscle is weak?

[@PrecisionMovementCoach]

It does! Try to establish your comfortable ROM and go from there. You will improve with time and practice :) - Coach Joshua, Team PM

[@charlenejordan3458]

I can't even lift the leg once it's in the 90° position to get the hip off of the ground. What am I doing wrong.

[@PrecisionMovementCoach]

Hi and you aren't doing anything wrong. Read the pinned comment for tips. Activate the muscles as much as you can and work from there. You got this! - Coach Joshua, Team PM

[@smillapaletti4448]

this exercise is extremely demanding and not possible with weak piriformis

[@PrecisionMovementCoach]

Hi! *Just so you know, I've received similar comments throughout the day and have copied/paste portions into this reply. Thanks for trying it out and commenting. Everyone has different capabilities. We are here to help you find a version of this exercise that works for you. In general, moving slower and smaller helps. Remember, it's always okay if you can't copy Eric exactly. Find your controllable and pain-free ROM and go from there. In all cases, any activation is valuable activation. The body will adapt to frequent exposure no matter how weak you feel. You can also reach out with your arms for support. For example, if you are attempting the exercise with your left leg, put your left arm out to the side to help counterbalance the movement. You can also place your right arm in the up position and roll slightly to that side to accommodate any other movement restriction. Lastly, try the exercise while lying in bed. The softer surface will also accommodate movement restrictions. Another commenter mentioned that they couldn't raise their leg off the floor. In that case, they tried sliding it on the floor while following the same cues, and they got more movement. We are here if you need more advice or assistance :) - Coach Joshua, Team PM