Most Popular Hip Impingement Stretches (RANKED BEST-TO-WORST!)

If you're dealing with hip impingement, we know how frustrating it can be. But fear not; we've got a list of the best (and worst) stretches to help you feel better. [READ COMPLETE LIST HERE]: www.gotrom.com...
In today's video, we start with the best. These stretches are powerful, and effective, and will leave you feeling like a million bucks. We won't give everything away, but let's just say they're so good they'll make your grandma do a double-take.
Next up, the almost-best stretches. These stretches will get the job done, but they don't quite have the same impact as the best stretches. But hey, don't knock 'em 'til you try 'em.
Finally, the not-so-good stretches. These stretches are like that one friend who always tries to be helpful but ends up making things worse. They may seem promising, but they're not effective and can even be harmful.
We won't reveal all the stretches on this list - we want to keep some mystery alive. But trust us, these stretches are the real deal. In fact, they'll probably leave you wondering why you didn't try them sooner.
So, what are you waiting for? Give these stretches a try and feel the relief you've been craving OR [READ COMPLETE LIST HERE]: www.gotrom.com...
✅ SUBSCRIBE TO FIX INJURIES & GET FLEXIBLE:
www.youtube.co...
=====================
🧐 Do you have FAI or Hip Impingement?
DIY Program: www.gotrom.com/fai
1:1 Coaching: www.gotrom.com/vip
=====================
📚 FREE EBOOKS + 6 BONUS GIFTS
www.gotrom.com...
=====================
🏋️♀️ FIX INJURIES & GET FLEXIBLE (30 & 45-DAY PROGRAMS)
GotROM.com/page...
=====================
🛠 RECOMMENDED MOBILITY TOOLS:
ALL TOOLS: www.amazon.com...
HIP STICK: www.gotrom.com...
HIP HOOK: bit.ly/hiphook...
MASSAGE GUN: www.hyper-phoe...
THE BODY WEDGE: bit.ly/3hYpWyf
Note: affiliate links included above
=====================
🔥: KZbin / FACEBOOK / INSTAGRAM / TIK TOK
/ gotrom
/ thegotrom
/ thegotrom
/ thegotrom
=====================
GotROM.com - Your Guide to Fix Injuries & Get Flexible
📫 Questions? Email us! [e-mail]
=====================
Intro Music: Twist It by Shinogo (to shinogo.com/)
Outro Music: The Process - Lakey Inspired

[@GotROM]

🎯 Want to fix hip pain in 90 days (or less) guaranteed? Go to gotrom.com/vip

[@stnln2180]

You recommend to use Green rubber band. But different manufacturers have different stretch poundage on their Green rubber band. Would you recommend what poundage of the rubber band is appropriate for this exercise? Thanks.

[@GotROM]

​ That's a great question! The answer depends on factors like your body weight and strength. I hope that helps! Let me know!

[@stnln2180]

@@GotROM Thanks

[@GotROM]

@@stnln2180 Absolutely!

[@aliceweiss6711]

This is gold !!! I felt so good after doing them. Instant relieve

[@GotROM]

Great to know this helped you! Is there anything else I can help you with?

[@alex.goclimbf5858]

wow... the first three streches are so effective and I feel instant relieve in the hip and the order is exactly as you ranked them :)

[@GotROM]

Wonderful! Glad to know it worked. Let me know if there's anything else I can help you with.

[@nahlaba5466]

Notceasy

[@GotROM]

🎁GOTROM GIVEAWAY: Want to win a Got ROM program ($97 VALUE)? 1.) Like this video and leave a meaningful comment below this video (within the first 24 hours of publishing), and you will be automatically entered into the raffle! 2.) Next: One lucky person will be selected, and we will contact you to give you your free prize. 3.) Finally, turn on notifications for the Got ROM channel to maximize your chances of winning next time. BONUS: If you SHARE the video (and paste the link here), we will 2x your chance of winning. Good luck, and I appreciate you! ❤ EDIT: Congrats to David Bijil! Hope you enjoy your new program from GotROM.com

[@birgip.m.1236]

Excellent descriptions & explanations! Nicely paced.

[@GotROM]

Thank you! IS there anything else, you need help with? Let me know!

[@katelyse]

Thank you! You’re a great teacher

[@GotROM]

Thank you, as well! Is there anything else I can help you with?

[@davebond7380]

Hello shane ive sent messages before about a year ago. Kept to your principles of deep rolling and stretching and im finally starting to make head way. Im waliking without a limp, im much stronger and flexible still a long way to go with strength and stability and still hampered by bouts of sciatic trype pain. But this is just a thank you and keep giving people hope thanks buddy

[@GotROM]

Hey, thank you so much for your comment. I'm happy to know that you are feeling better and that you're stronger and more flexible. Keep me updated with your recovery and if you need anything else, you can reach out to us anytime at [e-mail].

[@StudioENERGYBODi]

Thank you. fabulous. Got what I came here for and more! I was looking for a detailed breakdown of band distraction for re centering the hip for hip impingement. Thank you for very clear detailed knowledge.

[@GotROM]

Glad you found this video helpful! Is there anything else I can help you with?

[@elinavoipio2724]

First time attempt and an immediate sense of relief! Thanks!!

[@GotROM]

Happy you feel that way. Is there anything else I can help you with?

[@jamesb4321]

Just got a nice thick band and was trying something similar (as recommended by Squat University), except it focuses more on lateral pressure, i.e., the band pulls perpendicular to the hip rather than straight back. Will definitely be trying those top 3 as well!

[@GotROM]

Fantastic! Thank you for sharing! Let me know how it goes.

[@gabygaby5873]

Thank you, very useful videos.

[@GotROM]

Welcome! Did you enter the free raffle? 😊👍

[@gabygaby5873]

@@GotROM no, how do I do that?

[@GotROM]

@@gabygaby5873 On our next raffle. This one already expired. Thank you!

[@ninasjourneyto100]

Hi! I'm late to see this video. Recommended bands? Need to try these ASAP.

[@GotROM]

Great! Glad you saw this video. Here's the link to the bands: amzn.to/4fOB2Pm. Let me know if this helps you.

[@culturefinance]

What is the best alternative to 90 90 pose at the end please ? (I understood the modification but I wonder if there is another move) Thanks for sharing !

[@nelatasic3011]

Thank you so much for great video. Recently I did cross country skiing and after two days of skiing I started feeling sharp pain in my left groin due to hip impingment. I stopped doing all phisical activities and the dull pain is still there after 4 weeks. Your program looks very interesting I will try it. Is there a greated load on the hips when we do a wide squats? I realised that I can only do a wide squtes the narrow one are not confortable for me.

[@GotROM]

Hi there! You can choose whatever squat stance is comfortable for you now. Overtime our program will help you be able to do any type of squat. www.gotrom.com/deep-squats-bundle

[@danielcavalcanti8417]

best to worse: 1 standing band distracted hamstring stretch 2 band distracted hip capsule mobilization 3 band distracted cossack stretch 4 band distracted wall glute stretch 5 not so good, kneeling hip flexor stretch 6 not so good, 90/90 without modifications (least favorite)

[@GotROM]

Nice one. How often do you stretch?

[@TheOneSixty]

I have been diagnosed with FAI in my right hip. For the past few months, every time I stand up from a sitting position, it feels like pins and needles are being pulled out of my thigh. Then after that there is a numb feeling on the skin on the thigh. Is this related to FAI and is a pinched nerve to blame? How to get rid of this?

[@GotROM]

Hey @TheOneSixty, I can empathize with what you're experiencing, and it might be linked to the symptoms of FAI. I've got a set of free videos you can try out here: kzbin.info/aero/PLBek8msGJAxNtxFFhEBWrc9RBblottHyJ. If you're looking for a more comprehensive program, thefaifix.com could be worth exploring. Give it a shot and let me know how it goes!

[@TheOneSixty]

Thanks!

[@GotROM]

@TheOneSixty, anytime! Let me know if there's anything else I can help you with.

[@JoelP1961]

Shane, I’m doing this FAI FIX online program and have been doing the modified version of the 90/90 stretch that’s demonstrated. It seems to be helping. It is an intense stretch, should I not be doing it? I feel like it is helping though.

[@GotROM]

Hey mrkentucky03, intense might not be the most ideal without a good warm-up stretch. However, if your body responds to it well, then I guess that should be fine too. Always listening to your body is the best course of action!

[@michellebacks9357]

8:31 so anterior femoral glide syndrome. I love the first particular stretches of course. I learned one of them from you years ago when I investigated FAI through upright health. Here's my question as much as I love stretching and it feels so good what is going to keep the femur back in the socket? Is it ever possible to keep it from coming forward? I have been experiencing ongoing constant tension in my right leg, even while just standing. The right leg feels like it has a knot in the hamstring all the time. I'm starting to have knee issues. Possibly IT band syndrome. my entire right leg tends to be larger not necessarily stronger. All the things. I am a Pickleball player, right handed so I think I am right legged also. I think the AFG is hugely my problem. I mainly want to know about if it's ever possible to keep that femur back and is the persistent femur forward causing the tension in my hamstring. I have laid off Pickleball now for three weeks. Sorry for the ramble.

[@GotROM]

Yes, it’s possible but requires knowing the right exercises and techniques + consistently doing them. You might want to explore a more personalized approach like the 1:1 VIP mentorship program (GotROM.com/vip)

[@tomesky]

Interesting, I was doing that 90/90 exercise about a year ago and I was in a lot of pain after doing it. I don’t know if I have hip impingement but I’ve had chronic lower back and hip pain for over a year now and the Physio can’t seem to give me a diagnosis.

[@GotROM]

I hear you on this. Would be happy to help. You can schedule a free consultation call with me on this link: www.gotrom.com/skype-paused. Thank you!

[@markrubin377]

What if I have labral tear with this ? Any hope or surgery reqd?…

[@GotROM]

Yes, absolutely! I have taught over 13,000 students fix hip pain. If you want to learn more about it, feel free to schedule a call on www.gotrom.com/vip

[@davidbijl2297]

Do you know ways to fix ligament laxity and scar tissue. 16 months after hip arthroscopy i am still in much pain. Way more than before surgery.

[@GotROM]

Strengthening and stabilizing the muscles and connected tissue around the hip with progressive, intelligent strength training could help. Also, deep, targeted tissue work (like what we teach in TheFAIFix.com program helps scar tissue tremendously.) Hope that helps!

[@maartenp6337]

Myofascial release (pressure while moving over a muscle) with a ball or other tool on your entire leg and hip should help a lot. Look up the anatomy so you have a general idea where each muscle originates and inserts and you're good to go

[@GotROM]

Great comment! I’ll also add that not all tools are created equal. So, a foam roller is way different than say, the Jack Knobber II. 👍

[@davidbijl2297]

Thanks Lads. Its a tough journey. Been trying to strengthen and stabilizing it since the beginning. But will continue and do deep tissue. And maybe some prolotherapy. Maybe one day back on the football field✌️

[@GotROM]

@@davidbijl2297 Great! All the best David!

[@gabygaby5873]

Is this a rubber band or just a strap?

[@GotROM]

Rubber band for the gym!

[@tbrutusbacks]

Can you help me understand the major difference between the best and the next best? I have utilize your second one years ago with FAI fix. What makes the first one better than the second one?

[@GotROM]

The standing band hamstring stretch has a slightly easier learning curve. Aka, you’re less likely to mess it up, but most people still feel a big benefit. So that’s why it’s #1. Just because it’s a bit easier to perform.

[@SucioSeanito]

Hello Shane, I’m curious how this would ultimately help resolve hip impingement pain in the long term. Anatomically the impingement would still be present, is the idea that you’ve increased range of motion within the capsule? How does this work? Also do you have any guided videos on the tissue work you do? If not I think this could be invaluable to your audience. Thank you for all you do, your progress is inspiring.

[@GotROM]

Good question! People overestimate how much the joint shape affects ROM. For example, I have cam morphology ("bad bone shape) in my right hip (plus a labral tear + bone cyst). BUT, I can do the splits in every direction. How? I optimized my muscles + motor control. Regarding your second question - YES! I've literally got dozens and DOZENS of free videos about doing tissue work here on KZbin. And HUNDREDS more specialized videos in my programs on GotROM.com

[@SucioSeanito]

Thank you for your response Shane, it is much appreciated. I’m a proud subscriber and will continue to work at this pesky impingement.

[@GotROM]

@@SucioSeanito Wonderful! All the best! Write to us if you have other concerns along the way at [e-mail]

[@ewaf88]

I'm utterly confused. Each physio on here has different ideas, so I've no idea which one to trust

[@GotROM]

For sure! Have you tried some of their approaches?

[@ewaf88]

@@GotROM I simply haven't got tune because each method would take at least 4 weeks before any real improvement and I simply do not have the time to try them all out. I'll just have to take the risk that your method works.

[@GotROM]

@@ewaf88 Yes, feel free to check out more videos on this Channel. If you want to take it up the notch, you can try the program at thefaifix.com. We do offer a refund policy, in case it might not be the most ideal program for you. Let me know if you have any questions or concerns.

[@ewaf88]

@@GotROM Ok thank you very much

[@GotROM]

@@ewaf88 anytime

[@nathanielbrew305]

Once you reach the point that you are at (pain-free/able to do athletics etc.), how much daily maintenance is required to keep them in this state? It it a minimal of time?

[@GotROM]

Hi @nathanielbre305, this is a really good question. Usually it depends on the individual. What I do is I listen to my body and understand how it works. I hope that helps! Let me know!

[@nathanielbrew305]

@@GotROM Yeahh for sure! That helps some, thank you, Shane. What I'm trying to get at, is priorities. I want to continue with sports ofc, but I want to know, going forward, is about how much time the average athletic guy may need to invest simply in managing FAI symptoms and maintaining pain-free athletic movement? I would think that the initial time investment would be the steepest as you train your body to learn new movement patterns and create new lifestyle habits. That said, for someone like you who is multiple years in, about how much time do you spend each day simply on maintenance, allowing you to do sports and other things you love?

[@GotROM]

@@nathanielbrew305 For the most part 30 minutes of maintenance work is optimal for me. There may be times it would differ, and this is where I listen to my body and what it needs to sustain other workouts that I typically do, to help complement it. I hope this anwers your question. Let me know!

[@nathanielbrew305]

That's truly remarkable 👏. I'm stuck in this performance/pain/reaction cycle. Would love to get a place where I can play sports without delayed-onset pain. But it's just one thing after another, degenerated patella in the knee, repated ankle sprains now FAI, all on the same side. Feels like I'm just putting out fires.

[@GotROM]

@@nathanielbrew305 I hear you and I think my runner's knee program will be a good program for you to explore. Check it out: www.gotrom.com/runners-knee. Let me know if this helps!

[@plumeria66]

Where can I buy the band?

[@GotROM]

Hi there! You can purchase the bands using the following link: amzn.to/4fOB2Pm. Let me know if this helps you.

[@plumeria66]

@@GotROM Thanks!

[@YTuberosity]

Band distraction is only temporary relief right? It's not ultimately a permanent fix for poor internal rotation.

[@GotROM]

Nothing is ultimately a permanent fix since the body tissues are constantly remolding themselves. Even people after surgery still need to care for their tissues. BTW, don’t forget to enter the free program raffle!

[@fredriksingh9921]

Are you supposed to get more mobility in the hip and/or only change pain?

[@GotROM]

Both, ideally!

[@nahlaba5466]

These are better than dr. OD. Treatment

[@GotROM]

Thank you! What are you working on?

[@nahlaba5466]

@@GotROM i have hip pain and sciatic nerve pain down my leg withunbalance pelvic

[@GotROM]

@@nahlaba5466 Thank you for sharing that! What are you currently doing to manage your pain?

[@agilesamus]

That outro music did not need to go that hard lol

[@GotROM]

Lol... What do you think would be a better suited outro music?

[@agilesamus]

@@GotROM Nothing, you've picked the perfect track! Also, great videos. I have a hip labral tear I've been managing with PT for 8 years, loving your vidoes and Matt's over at Upright Health.

[@GotROM]

@@agilesamus Thank you, so much!

[@piab94]

I tried those first two and it just made it worse

[@GotROM]

Hello there! I'm sorry to hear that. Could you please send us a video showing how you're performing the stretch? This will help us better understand the issue and provide you with more tailored guidance. You can email the video to [e-mail]. Thank you!