How to easily improve your hip mobility

Struggling with your Hip Mobility?
Nothing is worse than when your body feels like it’s against you! 😡
Let me give you a phenomenal hip mobility drill that’s really low intensity AND best of all, EASY to do: The clockwork hip drill!
Get your leg up on something, and start to move back and forth creating as much range of motion as you can! Then start to change the standing leg position to the direction of different times on a clock face, you will hit multiple angles with very little effort!
Who is this good for?
Everyone, but especially those with hip or knee issues. And EVERYONE can do it, no matter what your current flexibility level - just change the height of depth to suit what feels good for you!
Spend 5 minutes with it on each leg alternating between the bend knee and straight leg variations and you’ll feel really amazing afterwards! Make sure to have a test marker like the deep lunge test ( • Can you pass the Deep ... ) to see if you are making any noticeable improvement!
If you want clear set structure and the best movements to use to improve your overall mobility then pick up The Simplistic Mobility Method here today:
tommorrison.uk...
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If you would like to learn more about my methods, check out my website: tommorrison.uk
Find out more about our globally renowned Simplistic Mobility Method, designed to balance your body and keep you pain free here: tommorrison.uk...
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: www.t-nation.c...
Boxrox: www.boxrox.com...
#simplisticmobilitymethod #endrangetraining #tommorrison #movement #mobility #strength #flexibility #hips #shoulders #coaching #seminars #training #gym #weightlifting #snatch #clean #jerk #squat #heavy #yoga #retraining #rehab #prehab #joints #jointsnotmuscles #crossfit #fitness

[@markharris2127]

I’ve had on an off back pain for years. Today my lower back was so bad that even walking hurt. However, after doing these exercises I have noticed the biggest difference I’ve ever noticed from doing an exercise to free the back. To the point where I will be cancelling my physio appointment tomorrow. Thank you so much.

[@TomMorrison]

Awesome! Keep it up, would be good to check out our hips playlist too! Unless you want to take the thinking out of everything then our SMM programme is the way to go! 😄

[@cautious1343]

I'm glad to hear it. Your comment increases enthusiasm.

[@Torpax_]

​@@TomMorrison I realized that you already had all the info in your smm program available for free...and bought it anyway cause you're awesome 😎 (also it's just more convenient to have it all organized for me lol)

[@gregfoley7307]

I have the tightest hips of anyone that I know. 45 years old and played sport most of my life. Loving this little exercise

[@DannysBrickfilms]

I love this channel! Really helpful stuff and well explained! Keep it up!

[@TomMorrison]

Danny's Brickfilms thanks so much! Exactly what we aim for! Clear explanations with instant takeaways! 😄💪🏼💪🏼💪🏼

[@lisag18]

Thank YOU! Ive done yoga the last few years and it really helped but i needed something different. I tried Diamond Dallas and i like it a lot but wanted something..different. Your videos kept coming up in my feed (algorithm) so i tried it. I like your approach very much and you get into the physiological. I will continue to use your teachings.

[@TomMorrison]

Awesome to hear!! I do love DDP too! He got so many people moving!

[@perfectimperfectvegan7231]

Thanks for this video. I am so glad I found your channel. Your exercises are so helpful and excellent explained. You are a gift to anyone who finds you.🙏

[@TomMorrison]

Aww thanks so much! You just made my Sunday!! ❤️

[@TheGuruNetOn]

Excellent way to test and fix hip mobility in full range of motion.

[@zina6581]

Awesome! I really appreciate your videos! Thank you!!

[@TomMorrison]

Thanks so much!

[@kristineramsay27]

Cheers tom excellent programme, will definitely add to jy routine

[@leerotzien2380]

When I started, I found these so hard, but I am getting better at this one. Again, another winner! Helps me so much!

[@TomMorrison]

Brilliant!!

[@mayatolteca7185]

Thank you, I'm really grateful for all your advise 😊

[@TomMorrison]

You're so welcome!

[@johnnyandrews5470]

Tom I love you, appreciate your great advice and thank you.

[@markboudreau1410]

Another great one! Thank you!🙏🙂❤️

[@TomMorrison]

Thankyou!!

[@markcarlin4096]

I recently tweaked my back at work lifting heavy material. But its more of a stiffness with restriction of movement and a dull ache in my lower back than an actual pain. So I think these stretches will help it heal quicker. It feels better immediately after doing these.

[@TomMorrison]

Awesome! Yes try to do it a few times a day for a while

[@potrelviewer9536]

Flexion and extension are OK on both legs, as long as it's done forward. Any lateral motion, internal or external, is impossible. The slightest move outside my shoulders width results in an immediate cramp of my hip muscles.

[@TomMorrison]

might be worth starting with some gentle hip circles!

[@cautious1343]

Hello Tom! This is the first of your videos that ive seen. Or at least that my aging mind remembers. Higher mind tells me to subscribe.

[@TomMorrison]

Welcome aboard!! 😄😄

[@cautious1343]

I like it. Very simple and easy. Some of the poses in yoga are too difficult for me due to injury.

[@TomMorrison]

This is a great one to do daily yeah!

[@f10mrh]

Love your work!

[@TomMorrison]

Thanks so much!

[@killalane]

Thanks

[@TomMorrison]

Thankyou so much!

[@yeahhhhh9209]

Very interesting thanks man! Just a question, do you recommend doing that before a running session as a warm up ,or would it be better to do it afterwards as final stretching?

[@TomMorrison]

Really good to do both before and after, always get full joint movement in before and after training 😄

[@Aarune_]

This gives me knee pain but after it feels good

[@survivethewalkingdead3421]

Tom Morrison, LOVE your videos! Have just done a few movements and already feeling relief! Do you have any suggestions for clenches or ??? For when we are stuck in a seat? Driving, flying, class room? Thanks again!

[@TomMorrison]

These are handy to know! kzbin.info/www/bejne/gIqUcqeNg9uChsUsi=l9G56HHD7Fpe1x-l

[@oooBoEoNooo]

Very effective exercises, thank you. Are you a physiotherapist or did you teach yourself all this?

[@TomMorrison]

Not physiotherapist no, just a lot of mobility specialist qualifications, my own inflexibility taught me a lot! A tonne of injuries too 😄

[@oooBoEoNooo]

@@TomMorrison Impressive career and well explained videos 🙂

[@nelljamina419]

Mr Morrison this is a great one. Does this feature as part of the SMM programme?

[@TomMorrison]

The elements that this works are, everything in SMM is assessment based so you work through drills you can see clear differences with side to side, this drill is great but hard to put a straight test on each side as they could look similar as so much is going on at one time 😄

[@nelljamina419]

@@TomMorrison That's helpul thanks,

[@nelljamina419]

@@TomMorrison out of interest does this one feature in any of your other programmes?

[@TomMorrison]

@@nelljamina419 there’s a lot of multi directional hip strength in Stability Builder, this one is more of a “nice to do” in the mornings less of something that would be programmed into training 😄

[@hale1892]

I can't move my standing foot past 5 & 7 o'clock - is it just a case of practising the drill and the standing foot will increase in range of motion? Or is it an indication of ankle or knee issues for instance? Love the channel btw!

[@TomMorrison]

Some people will get stuck due to hip shape, so could be that, keep practicing though as you may make improvements and it feels awesome anyways so never time wasted!! 💪🏼

[@DanielPayne-mz5rj]

Hey Tom . Recently discovered you. your stuff is refreshing and extremely helpful. Can I ask are these advised to do before squatting and deadlifting ?

[@TomMorrison]

Yes great before any leg stuff really! This and then some dynamic and explosive things is great

[@romyvurden6320]

I have a laberal tear in my right hip. Could have been cause of Kung fu. Gonna definitely try these. My hip is out of alignment and really hurts when I do a straight kick.

[@TomMorrison]

Hopefully it heals up and doesn’t need intervention!

[@markfrank7464]

Would these be useful to help with anterior pelvic tilt issues and subsequent issues with my right shoulder being lower than my left? I have been told that my hip flexors are tight.

[@TomMorrison]

Yes if you have multiple things going on then I would go full body so The Simplistic Mobility Method would be ideal to make sure you don’t miss anything, we do have an anterior pelvic tilt routine here on KZbin too but you’ll start chasing one thing at a time and not make any progress if you’re not careful

[@lewisconnor8441]

I get a lot of pain in my groin when I do this i think it’s my groin anyway I’ve had this for ages and wondering what to do about it? Great videos thanks

[@TomMorrison]

These will be good to work on! kzbin.info/www/bejne/bYanoGNmf7eEobc

[@fitbro321]

Hello! Great video! One question... why you don't want to feel the stretch behind the knee?

[@TomMorrison]

You’re aiming to catch the hamstring just, so want to feel it more in the belly of the muscle rather than the joint 😄

[@fitbro321]

@TomMorrison thank you very much I hope one day I will meet you in person, greatly appreciate your videos ❤️

[@aerom83]

Hi Tom. My right muscles are painful bcos of some sitting habits. And my right hip is higher and bigger than left. So i need to work out right side with these exercises? Thanks in advance.

[@TomMorrison]

Yes if anything feels funky or different to the other side then spend more time on it until you feel you have made a change, then just do both sides normally

[@aerom83]

@@TomMorrison thank you very much for your fast reply:)

[@Solamia7]

TOM, on second exercise Jenny kept facing her raised leg while going through all the clock positions. But the first exercise she moved the direction she faced during the stretch as her foot changed clock positions. So are we supposed to change stretch direction? OR would we get more result by maintaining a 12 o’clock position during all stretches?

[@TomMorrison]

Changing torso angle is ok, you want to wiggle around in the positions

[@deedod07]

Hi, would this help with osteoarthritis in the hip to ease some pain? Thanks

[@michaeltudyk8660]

What would you suggest for those of us who are just eating ranch and bread?

[@dontreadmyname4396]

new sub

[@TomMorrison]

Don't read my name awesome Thankyou 💪🏼💪🏼

[@patriciamartin6309]

Can I bend my back leg or keep it straight in the clockwork hip mobility drill?

[@TomMorrison]

Play around with both! A good wiggle in any position is great to do 😄

[@fionajohnston6818]

I get problems with my knees when running after approx 15km which is linked to my hips do you think these exercises would help or do you have any specific knee exercises you could recommend?

[@TomMorrison]

This is a good one to do daily, in our follow alongs there’s a knee one, it would be good to test out, anything you find hard in it you want to work on

[@fionajohnston6818]

Amazing thank you very much I will take a look 😊

[@vivayo4588]

Hi Tom and Jenny. For how long should I hold each position (12 o'clock, 1 o'clock, etc) and how many reps and how often per day? I'm recovering from a DL 😅 session were my posture failed on last rep and since my lower back right side mostly hurts like hell... It's been getting better but want to strengthen for future DL ... Thanks for great content! I subscribed ❤

[@TomMorrison]

I would usually just spend a full 5 minutes with this one and just move the whole time and swap sides often, you want to do it until you feel you have made a change really rather than just say 10 reps 😄

[@scottdewhurst4425]

I can't keep my rear heel down for this.

[@TomMorrison]

That’s ok it can come up

[@heathercarter3241]

I have a trapped nerve in the groin area of my left hip which is already stiff and uncomfortable (waiting for a hip replacement). Can you recommend anything to help?

[@TomMorrison]

This is a good one to start with, also try the 90/90 position and check out our video on balance, bringing more stability to the hip may help a lot!

[@lisahansen6014]

So this is supposed to relive the pain going right over my knee? ( stairs are a little slow)

[@TomMorrison]

Yep!! Do it daily and you’ll be surprised at the difference a few months can make!

[@lisahansen6014]

@@TomMorrison thank you!

[@johnsammers]

Hilarious! First day, the only ones I could do that were close to Toms were the ankle rotation and bum walk. I couldn't kneel because of injuries. Will report again after 5 days.

[@TomMorrison]

You’ve got this!!

[@dontreadmyname4396]

amazing what u can do with a chair

[@TomMorrison]

Don't read my name yeah! So simple but so effective! 😄

[@TheGggnome]

What about us old buggers that can't get our knee that high??!!!

[@iamenough6958]

👀

[@stefanschotte5490]

Jenny has over all excellent flexibility.

[@TomMorrison]

She does! It’s more stability she has to work harder for! 😄