Mobilize and Stabilize Your Hips with the 90/90 Core and Gluteal Exercises - Prevent Hip Replacement

Get deep into your hips with functional end range of motion exercises. Even mobilize your joint capsule. Here you will even help decrease fibrosis in your iliofemoral, ischiofemoral and pubofemoral ligaments You're going to feel very different when you get up from this series of exercises. Your hips will thank you no matter what age you are.
If you need help breaking up scar tissue in your hip (or any other) area check out extracorporeal shockwave therapy:
fieldsfamilychiro.com/extraco...
This is one of the key ways we help people prevent hip replacement surgeries.
For a shorter version of this video:
• 90/90 Hip Stretches an...
For more beginner and intermediate hip stretching videos:\
Beginner: • Easy Hip Opener Stretc...
Intermediate: • Intermediate Hip Stret...
Massage Gun for Hips: • Massage Gun for Hip Pa...
Foam Rolling for HIps: • Foam Rolling and Stret...
The YOGA MAT I use is amzn.to/3aVYsAi. It's 4mm and very sticky but I think, for the 90/90, something thicker would be better. So I upgraded to the 6mm for home use amzn.to/3aVYsAi. They are both super sturdy and quite heavy (no curling up).
0:00 Start
0:06 Functional End Range Motion
2:05 Lunge Stretch
10:34 Gluteal Exercises
14:18 Frog Stretch
26:39 Butterfly Stretch
27:20 Spinal Twist

[@lizwildecoaching]

Your videos are the best on KZbin Adam, no question! I've had various aches and pains over the last 10+ years, and after doing your videos regularly - I do at least one or two a day - I have the strongest neck of my life, I no longer grind my teeth at night, and my hips don't ache after walking. My weak gluts are getting kick-arse too! Thanks so much. If I had a request it would be for more hips and lower back videos as suggested below.

[@dradamfields]

I AM THRILLED FOR YOUR STRENGTH, ELIZABETH. I love doing low back/core videos and am happy for your request. Stay strong...you are awesome!

[@lizwildecoaching]

@@dradamfields Thank you! I've yet to find a UK distributer for the Pro-Lordotic Neck Exerciser but am keeping my eyes open....

[@oceansunset6147]

You are the best Chiro Online … amazing … you’ve helped me loads❤

[@dradamfields]

Happy to hear that!

[@akkasturiutube]

There's something that You understood about the body like nobody else. Not a single second wasted during exercise. Straightway thanks from the strongest muscle, Heart!!

[@dradamfields]

Feeling affirmed....thanks for appreciating. : )

[@doha6510]

Just what we needed. Thank you Dr. Field!

[@annfoster3114]

7:18 EST I throughly love the hip strengthening exercises, they’re a step above the ones I’m accustomed to, by the way, I usually follow your videos and do a couple of them daily. I’m 76 years old a have had chronic back pain with four bulging disc for approximately for many years. But thank God I have an affinity for exercising, been religiously doing it since I was about 22 years old, it is probably the primary reason I am able to ambulate. (Thanks so much, also for the excellent videos on pinched nerve reliefs…they really, really helped me in 2021)♥️♥️♥️ This note is just to emphasize how much I appreciate all that you do to help people like me…May The Lord God continue to bless you and your family. Ann G. Foster❤️🦋

[@emilyb799]

I found these exercises very helpful. Thank you Dr Fields.

[@dradamfields]

Glad you like them!

[@vandanakapoor39]

Can you please post something on treating the piriformis syndrome and it's release, and numbing of thigh because of that. Thank you so much for posting these videos. I personally feel you should have way more appreciation for all the kindness that you have spread through your videos. Thank you so much for posting more videos.

[@dradamfields]

Thanks for your kind words, Vandana. Please share what you like on social media. I have thought about doing a video for piriformis syndrome and will put it on my list.

[@carlosblancoyoga]

always your class are wonderful!!!! thank you!!!

[@dradamfields]

You are so welcome!

[@RashedHiyasat]

This is amazing! Thank you so very much!

[@yelena3285]

Excellent videos, from voice to hips, love it! Thank you so much

[@sumanawadhiya2108]

Very nice exercises with precision.👌👍

[@dradamfields]

Glad you think so!

[@tesemeerf5327]

Hi Doc. Fields 👋 I just finished your two videos for my morning exercises and your videos are the best🙏 God bless you always😊

[@dradamfields]

Thank you! You too!

[@doha6510]

It sure is challenging. But after these 30 minutes with you my hips feel like new. Thank you Dr. Field.

[@dradamfields]

Wonderful! Way to make it through

[@marianar4947]

I'm in love with all your excercises!!!! Thank you!!

[@dradamfields]

You're so welcome!!!!

[@scottlo8583]

Thank you Adam for all of your videos. I'm 51 now and really starting to see I need to quit making healing a moment in time like you say, but instead a way of life. I've looked at a ton of videos on KZbin, to the point where it's overwhelming. I'm all in on your hips, neck, shoulders, knee, core exercises. You do a great job and motivating as well. Thank you so much 👍

[@dradamfields]

Right on Scott. Yes, put in an hour of self-care per day including foam rolling, hiking, my videos, etc. Let's make 61, 71, 81 and 91 awesome!

[@luzleeds7101]

Adam I really in Love with your guía stretching and Streaming exercises. Thank you💃

[@dradamfields]

Para servir te. Estoy muy feliz que tu te gustan los videos. Bienvenidos a mi channel.

[@phillymcmahon]

Such a brilliant video. Thank you!

[@dradamfields]

I hope it kicked your butt...in a good way : )

[@phillymcmahon]

@@dradamfields You did!

[@pamelam2911]

OMG!! Discovered you today to help WITH thaw my shoulder. This is my 4th vid of the day . These are great movements and your positive energy cues are much appreciated :) THANK YOU

[@dradamfields]

Thanks Pamela!

[@catherinemurray2211]

Such great videos

[@marynewman9180]

This made a big difference in a hip that has started to give me some trouble. I'm not a gymrat but pretty active and the hip pain is very discouraging. Thank you so much, you make it so pleasant to do the work and it is so worth it!

[@dradamfields]

Great to hear! I really like when people take the time for this one. So good for the hips.

[@bongoblack6292]

This video is amazing, adam fields THE GOAT

[@dradamfields]

Boom Shakah!

[@tonyatmidnight]

Amazing. Years of exercising and here I am thinking my hips are in tip-top condition - Fields took me to a whole other level of understanding and mobility. Thanks!

[@dradamfields]

What a great comment. Thx much and so glad you got some benefit.

[@vittoriosandri1579]

This is amazing!

[@dradamfields]

I'm so glad you went through the whole 30 min. I agree with you ; )

[@guilhermemaione]

I can't thank you enough. I have been doing shoulder and hip rehab for 2 weeks hrough your videos and I can feel improvements. Right now in the U.K, it has been tricky to go to physiotherapists and having your videos to follow it's saving me. Any video suggestion for long-distance bike riders? Thank you so much!

[@dradamfields]

Hey Guilherme, I was a sponsored MTB cross country racer and can't emphasize enough to work your glutes. Check out my core videos as they are glute focused. There's a lot of power in your pedal stroke that you have to gain there.

[@guilhermemaione]

@@dradamfields Wow. Thank you very much! I will certainly do the core videos, starting tomorrow.

[@cefinau]

I have recently discovered your channel and it has already helped a lot with a chronic “stitch” in my left rib cage. my question is, at 19:40 when leaning forward, I got a really bad cramp in the back leg/hip/glute area and had to pull out. Same thing on the other side. It reminded me that when I crawl around in the attic crawlspace with basically my knees and hands on the joists, I get really bad hip cramps and it hinders me from working up there. My glutes are pretty strong, I walk uphill around the property and do step exercise. Why the glute cramping? Or whatever muscle it is, feels like it is right over the hip or on the side of my butt. Thank you and I look forward to doing more of your videos ETA: finally on the 3-4th time doing this video I could do that 90/90 lean forward without my hips or glutes cramping 😊

[@joycayenne9594]

😲 OMG after that i feel Amazing. Yes my hips do feel so happy 😊❤

[@alevgokce7012]

This video is fantastic. Thank you Dr Fields. During 90/90 I cannot raise my front legs at all. I will keep on doing this video. Any other exercises you would recommend?

[@debiwhite844]

Wow - how different is the mobility and strength in each leg - something to work on! Thanks

[@dradamfields]

You're so welcome, Debi!

[@themangolounge]

This video is amazing. I've been doing yoga videos for a year to try and treat my low back pain and nothing has really made a big difference, but this video really gets to the muscles I need to target, it's a step above other online videos with loads of valuable knowledge... I'm doing this every day from now on, I think it's really going to help me to heal my mysterious low back pain. Thanks so much. Do you have any more videos for the hips and low back?

[@dradamfields]

Oh yeah, check out my core playlist and you'll find a wellspring of healing for that low back of yours....Go get em!

[@mariap.894]

Those 3 dislikes are from the Maximus, Medius and Minimus gluteal muscles 😉👍🤭 Sorry 🤷 I couldn't help it. Thank you. It was GREAT ❤️👋🥰

[@dradamfields]

They'll be happy with you in the long run, Maria ; )

[@Phoenix-gp5bg]

That's good one👍👍👍

[@peggysegundo7296]

This is great! Can you do more videos on balancing the hips and pelvis? Thank you!

[@dradamfields]

Yes, will do!

[@knightwar3]

That's some intense exercises, my right injured leg has to suffer like it did to me for years now lol thanks for uploading these videos i really appreciate it

[@dradamfields]

Ha! YES!

[@lampham72]

Thank you

[@dradamfields]

You're welcome and I'm so glad your hips are doing these exercises : )

[@diptisiddamsettiwar5018]

Thank you for these great videos, Adam! This was challenging but so good. Can I do this one every day?

[@dradamfields]

Absolutely!

[@arslanzaheer8713]

sir another masterpiece by you.thanks and please make a video on planks and core

[@dradamfields]

Thanks and thanks for the suggestion.. I'll put it on the list. In the meantime, check out my other lower back and core videos. The one "on the mat" has some plank and side plank work.

[@arslanzaheer8713]

Adam Fields DC i am doing this exercise as well,and it is one of my favourites .One thing more ,by following your knee stabilisation and rehab exercises ,my football game has improved a lot .so thank u so much sir.love from pakistan ,Punjab.

[@cicicici42]

Awesome video, do you have exercises for sciatic pain? I’m doing what I can do from sciatic stretches and exercises but the pain keep on coming and it’s effecting my life style.

[@dradamfields]

Hi Cici, If this does not flare up your sciatica, it can only help move you in the right direction. Really listen to your body when doing these and see what they are doing for you. I think you'll be happy with them

[@nancystaquetlievin4261]

My sciatic are screaming....but I will try little by little...cheers...many thanks

[@dradamfields]

Ouch! Let us know how it goes.

[@pauline.7566]

Hallo Dr.Fields,could you also do the IT band pain relief exercises,thank you so much.

[@dradamfields]

Great suggestion!

[@zsanett7962]

Dear Adam. I had a lower back pain and started doing these exercises and loved it, however now that my pain subsided and more localised I think my SI joint and/or the surrounding ligaments are the problem. While exercising it feels beneficial, but when I finish the pain starts. What do you think; is it better to stop for now and give it a rest or carry on with the hip exercises? Sorry for bothering, bit on a desperate side at the moment..

[@saobanmaria]

Dr. please show me some foot pain exercise. Your TMJ exercises gave me immense relief... Please please....

[@dradamfields]

Thanks for tuning in. Check out my ankle video but you may want to see how extracorporeal shockwave therapy can help you also. fieldsfamilychiro.com/extracorporeal-shockwave-therapy-eswt/ I'll keep you in mind when I compile my next video series.

[@beckytompkins4058]

Would this be a good video to recommend to someone with FAI hip impingement?

[@angelaadamson-lowe89]

Good video but found it a little challenging. Any exercises for QL?

[@dradamfields]

Thanks for the feedback, Angela. I generally have people stretch and use a lacrosse ball or vibration on their QL.

[@sarahck17]

Great cues! Do you have any advice for improving external rotation? In 90-90 my front knee is 6+ inches off the ground so I use a yoga block to prop it up. Can barely lift my foot off the ground at all in this position. I do a ton of 90-90 and pigeon stretch, but it doesn't seem to make a difference.

[@dradamfields]

Hi Sarah, It's all about consistency and long duration stretches. I use something called extracorporeal shockwave therapy in my office on hips. If there is any scar tissue in the joint capsule, it breaks it up beautifully. You can also search for ESWT in your area. A lot of people use it for ED and plantar fasciitis but, if you find a chiropractor that uses it, they will be using it for hips. Have him start on your TFL.

[@sarahck17]

@@dradamfields thank you!

[@vandanakapoor39]

Also can you suggest something for abductors that never never heal at all, how can the hip be further strengthened. Thanks a lot

[@dradamfields]

I love working with bands and walking sideways while they are around the lower leg. Check these out www.amazon.com/gp/product/B07XZ1ZKK7/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07XZ1ZKK7&linkCode=as2&tag=drfields-20&linkId=868bd4907f85b66e81e26a08357a502e

[@vandanakapoor39]

@@dradamfields thank you so much

[@Soldaat030]

How many times a week should i be doing this doc?

[@dradamfields]

Hi Quinn, If you were just working out, a couple of times is good. If you were trying to increase range of motion or combat arthritis in your hips, you could do this five times a week

[@sadequa1]

I have pain in right hip - should I practice this exercise ?

[@dradamfields]

Yes, give them a go and see how you do.

[@nancystaquetlievin4261]

At 9: 35 when you say out....the leg have to go left... it's there I'm booked... can't do anymore as normal...

[@dradamfields]

Thanks for hanging in that long. This is a challenging video. Do your best and accept what your body gives you.

[@dadodado885]

not gonna lie this kicked my butt but my hips and lower back feel young now :)

[@dradamfields]

You earned that good feeling!!!

[@IrakliusMeursault]

can i do this during scoliosis?

[@IrakliusMeursault]

it will be nice if you do some scoliosis reduction exercise

[@aetherea8955]

I❤️my hips, I❤️u

[@dradamfields]

Keep taking care of those hips!

[@aetherea8955]

@@dradamfields Well, one Day after I feel very atrong my hips, your Workout seems good to work🤩

[@nikhil5133]

“Hips are happy, glutes are good” . Indeed.

[@dradamfields]

Glutelicious!

[@joshwhite7861]

How many reps per side and exercise

[@dradamfields]

Video is meant to be followed along.

[@Phoenix-gp5bg]

My dislike muscles are screaming at me...no...no...no 👍👍👍

[@dradamfields]

Rising from the ashes, Phoenix!

[@Phoenix-gp5bg]

@@dradamfields Thanks to you. ❤️