Glute Med Pain? Achy Back On One Side? Here’s what to do about it!

Get Started With Your Mobility: tommorrison.uk/products/the-s...
This is an incredibly common complaint, especially from those who enjoy some form of training, running or frequent walking!
After a quick Google you’ll probably come across the evil glute med or QL, grab a couple of stretches that are supposed to help... but they only really offer temporary relief, don't really have a long term effect... and you end up feeling like you have to do them all the time.
Rather than focusing on which specific muscle is the problem, be more focused on overall important movements you should be doing regularly for your hips to be strong and move well - just stretching isn’t enough!
This video will show you how to open things up, move your hips and back properly and also fire up your lateral core strength which is so often missed!
These things HAVE to be done together at the same time!
And yes, they have to be done by you, a few times a day consistently for a few weeks to get rid of your bad habits - ain’t nobody else that can fix this problem for you sorry! 💪🏼
It is never stretch OR strengthen, it is both! You need a combination to make a change, and that’s what makes The Simplistic Mobility Method so effective!
We have seen so many lazy plums turn into peaches of destiny over the years! So if you want to start taking a full body approach to your mobility in the most time efficient way possible, I highly recommend you check SMM out ⬇️⬇️
tommorrison.uk/the-simplistic...
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Feel free to ask questions in the comments, or request any videos that you’d like to see!

[@TheGuruNetOn]

0:39 Pigeon Pose (stretch) 04:40 Hip Hike (activate side core/obliques) 06:35 Side plank (strengthen side core/obliques)

[@spacemanchewy7491]

2:48 missed one

[@SiSwitzer]

This is great, I’m already doing the SMM so just give to thread that pigeon stretch in to it 👌🤩

[@cockamamy]

​@@SiSwitzer what's smm?

[@r8chlletters]

I’m here due to inner knee pain that seems to be occurring due to lack of hip strength and mobility. Love this channel!

[@TomMorrison]

We have an inner knee specific one too if you haven’t caught it yet! 😄

[@rhearex4745]

I did this set just ONCE and my decades old one-sided hip pain was gone 95%! Several sessions of physiotherapy over the years had given temporary relief at best. I had resigned myself to this on and off pain being part of my life. And then this miracle happens in a few minutes! I have followed the tips shared in the video to keep the condition from recurring and I am pain FREE. Lots and lots of love and admiration from India. God bless you both, Tom and Jenny. ❤

[@TomMorrison]

Great to hear!! Keep moving and keep the momentum going 💪🏼

[@marym3614]

I can't tell you how excited I was when I saw the thumbnail for this, lol! I started a 'boot camp' about two months ago and noticed that area is awfully tight and sometimes gets angry at me during exercises. I asked one of the coaches what that was and how to fix it. I got a blank look in response (darling guy, but I guess I caught him off guard). I ventured into Google and went down a lot of rabbit holes with no success. Now I'm just minding my own business and up you pop! Good job, algorithm. I'll add these to my routine ❤

[@TomMorrison]

Awesome to hear!

[@eddiealexander5276]

Many thanks to you Tom and Jenny for the great advice. I’ve had an ongoing issue with what felt like Sciatica and upper bum pain. These stretches that i’ve been doing for a few weeks have really worked wonders and mean I actually sleep better and function better through the day. As a teacher I now get off the seat regularly and do these and the pelvic tilt stretches. I have a stretching routine in the evening where i combine these and it takes around 40 minutes! But the benefit is now so apparent. The kids also join in now as i’ve explained about how tight muscles and joints get so it’s it’s had a knock on benefit. Keep up the great work, it’s the best stretching advice on KZbin

[@TomMorrison]

Absolutely brilliant I love to hear that! Thanks so much

[@kobalt77]

Dang, I needed to watch this today ! I forgot about all these exercises. I have went from stretching to much to strength training to much . Thank you so much Tom, this is beyond helpful .

[@mosphere358]

Wow wow wow thank you so much!!! I've been doing confused searches online for where to even start with this issue! Thank you for this clear and helpful video!

[@TomMorrison]

You're so welcome! 😄

[@tihana13]

Thank you so much, Tom and Jenny for all that you do! 🙏

[@TomMorrison]

You’re so so welcome! 💪🏼💪🏼

[@donnayoung5942]

Your videos are the best! Thank you so much! These stretches helped me so much.

[@TomMorrison]

You're so welcome! ❤️

[@martinbrenner6664]

Oh my God!! Thank you so much!! I’ve been looking for these for at least two years. I can’t wait to get at it tomorrow. I can tell just from watching that they are going to target my painful areas. I’m pretty sure if I do these for a few weeks like you said. I’ll finally get my life back. I can’t wait to start on Sunday. I’ll pea for you in church tomorrow because I have faith that th we are the answer to my pain.

[@troykehoe6153]

Tom - new to the channel.... Kudos for the great, straight-to-the-point videos. Answers I need without wasted time!

[@TomMorrison]

Thank you!! Glad to have you here!!

[@aaronkaaimarino]

Thank you! The standing cross leg exercise demonstrated here is the strengthening exercise I've been looking for! Literally been plaguing me for years but couldn't figure out how to describe where the pain/weakness was emanating from! Lifesaver!

[@TomMorrison]

awesome!! So glad it's helping!!

[@justdawndb]

Oh goodness, i hit the jackpot pot here today! I would fall into the addicted to stretching category never seeming to get relief! Im up in years and have been bothered by one specific area for almost two years! After only the first exercise i got some relief and after all of them, i still was feeling some relief!!! Im.amazed and so very grateful! Thank you so much! This may change my entire world!!! What a relief 💞

[@TomMorrison]

That is awesome! 😄

[@rachelt9796]

Exactly my problem area atm thankyou tom and jenny. Love your videos and humour

[@TomMorrison]

Thanks so much!!

[@ArtHeld]

What a great suite of exercises! Thank you.

[@TomMorrison]

You're so welcome! 😄😄

[@claunspach]

I'm doing the excersises for my sciatica. I'm going to start these tomorrow 👌✅ Thank you for sharing x

[@helenar.6823]

Physio, don't teach you these exercises because they won't make any money, same for chiropractors

[@danielmiguelanez3462]

Fantastic work. Thanks for your videos, they're helping me a lot. Keep on! Yiu're really good at this.

[@TomMorrison]

Thank you!!

[@joyjones2376]

These were great , just found this channel this morning accidentally while looking for Pilates videos . Liked and subscribing ,thankyou

[@TomMorrison]

Welcome aboard! 😄😄

[@LostNative]

I've had this numbness and tightness for years. Going to physios for years. As always its better to find the skills people like yourself to show me the ways. 😊 Now I'm gonna start going these three times. Day and see how I feel in a week. Then go from there. Laying in bed on my back for nat time is a hot numbness. So I really hope this works. I know I'm gonna start doing all your exercises. As I love excerise that's more about learning about the body than just running because we think that's what we should do. Awsome so excited.

[@waterfish6842]

How are you getting on?

[@Curtis3366]

Great stuff as usual.

[@ftlikemike]

Aye, the hip hike range of motion was so evident at 5:48. Awesome camera work. Worthwhile move after seeing this, I wouldn't have thought as much just looking at the step height. 👍

[@TomMorrison]

Thank you!

[@jonathanhahn9282]

I am so tight on my left side and that stretch feels amazing. Thank you

[@15021951bb]

That's amazing my m8, I love your videos ❤

[@TomMorrison]

Thanks so much!

[@TarotThrones]

This routine is such a god-send - thank you so much!

[@TomMorrison]

You're so welcome! 💪🏼💪🏼

[@madaraisbetteethannarutohe8136]

I try and get my massage clients to look into this type of work all the time, the ones that do get great results, the others blame me for their pain because I’m supposed to fix them in one hour a month lol

[@TomMorrison]

Exactly!! 😂 the other 700 odd hours might have something to do with it! Lol

[@madaraisbetteethannarutohe8136]

Sometimes I feel like what I do is stupid and completely useless. Massage is great for getting someone comfortable enough to move again, which is vital for chronic pain that makes people never want to move (I’ve got bulging disks and hypermobility myself, and it hurts always) but I swear so matter how many people I refer to a physical therapist or talk about normal range of motion with, nobody ever just moves or listens. And then they go around saying “this massage therapist couldn’t help me, they’re terrible, it’s their fault I’m still in pain” but I’ll ask, “Hi, any luck with a physical therapist of moving through range of motion?” And they’ll say “Never did any of that, I want YOU to do your job and fix me” Massage wasn’t designed to be used separate from movement, it wasn’t designed to fix people. It was designed to ease discomfort and provide care so people can de-stress and move again. Swedish massage was invented by a German man Per Henrick Ling a physical therapist who used it along side gymnastics and fencing to treat pain. Massage in india was used with yoga (movement) and nutrition + spiritual programs to address mental health. Massage in china and rome was used once again with movement, nutrition (in some cases) hydrotherapy. Yet no matter how much I let people know that for long term results they need to move their body like a human body, they always come back mad at me because I didn’t fix them. I’m not supposed to fix people, they fix and heal themselves, I’ll I do is assist.

[@samanthagainey1756]

This is so true! I’ve actually been referring sooo many clients to this page! They have no excuses now. When they come back in pain I say ‘did you do your homework 🤨??’

[@antigov7591]

I’m a MT, I focus on injury specific deep tissue. I tell my clients I can help them in the process, but it’s more about what they do when I’m not around than the work I do. They need to lengthen and strengthen to fix structural imbalance.

[@TheZoelorelei]

Same here, i do masssges and recommend him to...

[@selasun4]

Gish!! I can't believe all the new stretches I'm learning today. How come my physiotherapist didn't teach me some of these?? I truly hope this will help my my issues. Thank you 🙏🙏🙏

[@MrUltimaPro]

Most free physios are terrible or even private NHS ones are horrible they know absolutely nothing

[@neilclarke4338]

Just come across your channel. Great informative dialogue. I will be referring to your instruction often. Thanks

[@TomMorrison]

Awesome, thank you! 😄😄

[@OliverHaill]

My wife recommended you as i have the sore upper glute/lower back -on-one-side thing!

[@bjacob9998]

Is this the SI joint? What do you do for that?

[@jwrase2]

@@bjacob9998 watch the video it tells you what to do.

[@bonniemechefske3838]

OMGosh! Tom! Just before i watched this one of YOUR ads cane on! If you ever decide on a career xhange you coukd definitely go into marketing. There have been a few of your ads i watched all the way through because they're so well done!

[@TomMorrison]

Haha Thankyou!! We do enjoy making them 😄

[@ponksheadi]

Thanks for this video. I will definitely try this and see if there is any improvement in the painz

[@beccarebecca9822]

I've been looking for this my whole life! Thanks Tom, I'm going to give it a try 👍

[@TomMorrison]

Excellent! Try it for a few weeks regularly

[@nancysmith-baker1813]

Thankyou . Gotta work on the plank I like this one . Easier for a senior.

[@bilfleming9036]

Nice music! Also i like the instructions and excercizes!

[@TomMorrison]

Thankyou!!

[@Jopmasselink]

This really helped me with trekking in Nepal, which is basically walking on steps for hours on end. I could feel my "hip hinges" waking up already after I did a couple of these excercises. Good Stuff! 🙏🏻

[@TomMorrison]

awesome!!

[@RaymondBurton]

Another great one 👍

[@TomMorrison]

Thankyou!

[@kevineason2926]

Great video. Thanks for sharing

[@TomMorrison]

Thankyou!!

[@kellysackett]

Great video. Thanks

[@mwmw5542]

Started at the gym and ended with right side upper bum pain. Thankfully I remembered there was a Tom Morrison video called upper bum pain 😂 These exercises have given instant relief, particularly the side plank. I will be doing them twice daily until the pain is resolved. Thanks ❤

[@TomMorrison]

Awesome!

[@larrymichel2842]

Great information, thanks

[@TomMorrison]

Our pleasure!

[@georgethomas4009]

My new favorite yoga teacher! As I develop as a yoga teacher, I find myself really developing more functional and therapeutic movements for students. Your videos are very inspiring for my evolution as a teacher!

[@TomMorrison]

Thanks so much! I love yoga 😄

[@motinali9373]

Great video!!!

[@TomMorrison]

Thank you!!

[@darrenboyd3110]

I've just found this after sending you a msg 10 minutes ago this is perfect 😂 thanks Coach

[@KG0313]

ty man and maam

[@maryhamric]

This is a chronic problem for me since I had a car accident 30 years ago. I'm feeling this today. I'll be doing these today.

[@TomMorrison]

hope it helps!

[@fayerawling2900]

Thanks so much really helps and makes perfect sense😁

[@TomMorrison]

You're very welcome!

[@roryprimrose5570]

Superb tips..as always 👏🏼👏🏼👏🏼👏🏼🤘ta🙏🙏🙏

[@TomMorrison]

Thanks so much! 😄

[@FGDDD7]

This has actually helped with the acute pain after trying it just once. Been suffering with this pain on my right side for months after I pulled the muscle and was barely able to walk for a whole week. Will keep it up and see if the chronic issue clears up at all. Thanks

[@TomMorrison]

Definitely be good to work through our hips playlist!!

[@jonathanb5699]

Great post, explanation thank u, tight hips here always

[@PatriciaDawn3]

love this!

[@TomMorrison]

It’s a really good one to focus on for a few weeks, really unlocks everything

[@DebbieHollandNZ]

Great video thanks x

[@TomMorrison]

You’re very welcome!!

[@McJiver]

Also if you have a very physical job, try taking a 3 day weekend. That fixed my lower back pain too.

[@phubblewubbphubblewubb]

Contemplating attempting the Pigeon, dying Swan coming to mind!

[@TomMorrison]

Haha that’s a great name for it!

[@gsherk6978]

Once again awesome info.❤ Also: I want your shirt 😊

[@TomMorrison]

It’s on our merch store 😄

[@gsherk6978]

@@TomMorrison I need to get me some!!! I live in Switzerland..all the gym people will be jealous🤣

[@asharma1775]

Thanks 👍

[@onnaenna7131]

Thanku!!!!!🎉🎉🎉🎉🎉🎉

[@corkdesigngroup8668]

Thanks!

[@TomMorrison]

thank you!

[@swadeshkarki7481]

Bro u r my god tysm my upper glutes thanks u zillion times

[@TomMorrison]

Happy to help!!!

[@chsimpsonkid11]

Been looking for videos that help me for months 😵😵 Just found your channel within the last couple days & just found this specific video today which caters to my issue specifically. Just finished my first set of these exercises & my back feels 10x better! Can’t wait to see how it feels after doing this routine daily for a couple weeks 🥳🥳 Earlier this year I started lifting weights for the first time in years & found myself barely able to walk within a couple weeks with my lower left back completely thrown out. I tried a combo of approaches to fix it including other stretch videos because I thought I might’ve had a slipped disc, chiro which didn’t help much after the first appointment, & massages which helped but didn’t get my back to 100%. I’m thinking about getting dry needling. Do you think it would complement this routine or should I wait to see if this is enough?

[@TomMorrison]

Awesome to hear!! Basically you want to focus more on building flexibility and overall stability, needling is just a band aid if you have specific things you need to strengthen movement wise

[@stephenkangethe7285]

Thats me dead on i need this Asap

[@healingh2o]

I thought it was impossible and possibly dangerous for me to even attempt this stretch. But after almost a week this nagging pain on my right side side, i was willing to try anything. So rather gingerly i managed to get into the pigeon pose for about 39 seconds and was pleasantly surprised to find that most of the pain had just vanished. I can atleast walk around without an awkward gait, though bending forward is still a bit tender. Thank you very much Tom and thank you KZbin algos

[@TomMorrison]

Fantastic! Keep it up, definitely check out our hips playlist!

[@goodyeoman4534]

Urgh I got acute pain in the right sacral region after a run, which is not exacerbated by any running. Will try theses moves. Cheers, guys.

[@TomMorrison]

hope they help!!

[@amandad4675]

Hi Tom! Thank you for all your awesome knowledge and advice! I followed along to this video two days ago and since then the front of my right hip (right in front of the joint) has started hurting. How do I know if it’s a good pain or a bad pain? And how do I address it? I almost never work out and stretch but I’m still flexible, I don’t know if I should have taken it easier since I’m flexible but weak?

[@TomMorrison]

Check out the couch stretch, hips move a lot of ways so sometimes when you start “fixing” something you can see pains bounce about, keep moving but if unsure check with your physio

[@ArtByEmilyHare]

I've added pigeon pose to my SMM and wow, the difference is massive. The pain is pretty much gone, to the point where I"m expecting it and then suddenly realising 'oh, no, it's pain free'!

[@TomMorrison]

Awesome!

[@jankapcia8137]

Thanks

[@TomMorrison]

thank you!!

[@LariatLady150]

Yes! Thanks to a motorcycle accident I was in where I landed on my right butt cheek and twisted my pelvis, among other things. I will definitely try this!

[@TomMorrison]

How did it go???

[@LariatLady150]

​@@TomMorrison- Great! I definitely feel a difference. The tightness in my right hip/glute area feels loosened up which is a relief. Plus, after doing these, I don't feel like I'm twisted to the right when I walk. Thanks!! 👍

[@guest5399]

Hi Tom and Jenny. This feels great on one side the other side feels tight and achy, which is the same side where I have chronic mild stiffness and pain. Thoughts? Do I continue or add a movement? I do the beginner hip stretch regularly (follow a long ). Thanks from Montreal.😊

[@TomMorrison]

Check out the QL foam rolling alternative video too would say, and keep up with these also!

[@thegreypath1777]

Yeah, I did all of these stretches. Then, out of the blue, my Primary Care Physician ran some tests (blood + urine). I have been diagnosed with Chronic Kidney Disease!

[@TomMorrison]

Crazy how many times I’ve seen things like that, always getting people to check stomach and head stuff, not everything is just muscular! Always best to get checked out!

[@BadlandsYoga]

"you don't do this right and you make me cry" - or something to that effect made me laugh audibly!🤣😅😂biggest cause of job stress for a movement pro!

[@TomMorrison]

😂😂😂 the struggles!

[@PlayRoom44]

That’s exactly where my back hurts

[@danros6530]

Thank you!!! Your videos have helped me so.much!

[@TomMorrison]

You are so welcome!

[@carsonkrueger3661]

I noticed that when on my Right leg for the hip hike im getting the classic outer hip snapping feeling- its not painful during the movement. This also happens to be the side i typically get glute pain and knots near the iliac crest. My other issue is my left QL is also tight and sore when i foam role. Does this sound like i have a glute med imbalance/excessive tightness? My flexibility is and always has been pretty poor 😔. I am just recently getting serious about my mobility training as opposed to only strength training.

[@shivanshsharma1025]

Hi tom and jenny, can this stiffness be the reason why I can't backbend, because when I bend back I feel a pinching pain

[@lisag18]

If you're prone to sciatica, doing the cross leg with the weight may cause a flare up no matter how careful you are or how good your form is.

[@TomMorrison]

Yes hip rotation first will be helpful in that case

[@seanfaherty]

If a muscle is sore it's because it's weak. Don't stretch it until AFTER you've worked it

[@TomMorrison]

Either way can be beneficial, depends on the circumstances! Always good to try these things for yourself to discover what works best for you 💪

[@bonniemechefske3838]

OMGosh. I just did THIS video. Nvm the complete circuit that is recommended. My left butt cheek feels like it worked out for and hour. I've got some work to do.🎉

[@MsMoomee]

Omg, I did this yesterday and both my cheeks are soooo bad today😮 lower back feels better though😅 will try again tomorrow !

[@Damin-Danger-Ledford]

Well well well. It seems I've hit the Rehab mobility guild mine on this run. So many things that I need to work on. Now, on to videos that teach me how to schedule

[@TomMorrison]

Pretty sure we have one called how to fit it all in! 😄

[@missdizziest]

I'm not entirely sure of the exact source of my lower back pain, which is new. I'm currently doing your 7 days of awesome, and hamstring/hip mobility work outs. I'm very new to these exercises, but is it normal to feel a bit more sore esp in the back when you first start... I don't mind being stiff, but I don't want to do more damage.

[@TomMorrison]

Would make sure to film yourself as you’re doing things to make sure you look similar to the demos 😄

[@josdennis6862]

Tom so what is the answer to Dawnifer’s question (as I want to know too?)

[@johnmccann7750]

Hello Tom, love your videos however I'm terrified to try some of them, especially the pigeon pose. I'm plagued with lower back pain and sciatica but I've had a hip replacement which I've dislocated twice and it popped out very easily both times (trying my laces). I want to try some stretches but absolutely don't know what ones are safe for me. Keep up with the good work 👍

[@TomMorrison]

Start with the clockwork hips drill video! Safest one to begin with!

[@HeidiSue60]

Is it okay to do the others without the pigeon pose? I badly torqued my knee with pigeon and have had knee replacement on both sides. I don’t think I can do pigeon but the other sets look doable.

[@petern501]

Love this routine! What sort of reps do you suggest with the hip hikes?

[@TomMorrison]

10 each side 2-3 times just 😄

[@petern501]

@@TomMorrison thanks a million, that plank cue is awesome!

[@Jacob-hl3gt]

I strengthen all the time now, BC I used to stretch all the time.

[@Just.for.fun.376]

I'm 25 female, I'm obese. My pains just shifting since last year. First left sciatica then I started streching and did yoga and it finally was gone. After that I was really inconsistent with exercises and then my lower back and hip started to pain then I tripped and fell thrice on my left ankle which also gave me right hip pain. When I squat I don't really feel any pain but it's really difficult to bend midway standing. I have done X-ray's no fracture or anything was observed. Although I don't really struggle with intermediate level yoga poses and am really comfortable holding the positions for longer time, I'm really worried. I have started doing yoga again. My ankles are doing better but should I look into something else than the exercises. Your advice would be really helpful. BTW thanks for the video.

[@Idaho_Spud]

This seems like THE perfect video for my chronic SI joint pain on the right side since I'm super tight on that side and the hip hikes demonstrate how weak I am on the right side (get fatigued quicker and are more painful). My right leg externally rotates when I'm sitting with relaxed, dangling legs (e.g., on chair lift snow skiing, my right ski is rotated out ~ 45 degrees) so I think my internal rotator muscles are also weak. I've been doing these exercises faithfully for nearly a month but I'm not improving and it might be getting worse since I'm finding it more and more difficult to sit for long without gnarly pain around right SI joint. Sitting is the worst! At what point does one consider these problems might be coming from a low back/spine issue? Thank you!

[@TomMorrison]

If it’s been a month I would say this one isn’t for you, there’s many other factors like overall leg strength and balance to consider, our SMM program would help you figure out if it’s flexibility or stability you’re missing

[@Idaho_Spud]

@@TomMorrison I'm always impressed that you spend time down here taking care of people, so thanks for that. My adductors, the tops of hams, and hip flexors are all tight and weak on the right (painful) side so I'll take a look at your SMM program. fwiw, I had a thoracotomy on that same side as a kid to remove an inhaled tooth which seems to be plaguing my entire right side as I get older.

[@TomMorrison]

@@Idaho_Spud very interesting! Yes we see a lot of disconnect with certain things after surgeries and can take a lot of effort to stop weird things happening so definitely wouldn’t rule it out 😄 definitely you would benefit from just all over joint health rather than trying to figure out one muscle at a time

[@caseG80]

@@Idaho_Spudcheck out Socal chiropractors channel personally didn't have a jaw issue but he's helped many doing jaw and neck he doesn't have the normal approach many others in his field have.

[@waterfish6842]

@TomMorrison Tom my right hip ( well both but R more so) I'm in so much pain at night, laying on my side the pain in unbearable. Gp says my hips are fine so it must be referred pain (L4 L5 operated on many years ago) sciatica on going down my R leg, tail bone feels like it's being dragged down when rising from sitting.

[@colinfrank1157]

I can't do full splits so I just fall to one side trying to do these 😂

[@Bellstars8300]

Wow🎉I came across your posts by accident, well what a great accident! Got out of bed and started stretching! I have developed hip tightness, Lower back pain that is becoming increasingly painful/uncomfortable. Work at a desk, sitting not good for mobility 😢have a rising desk in office. Otherwise generally fit, workout 5-6 days a week & love it. Albeit the hip/back and buttocks discomfort needs to do one!! Going to seriously give these recommendations a try. Felt relief already after one session! Huge thanks 😊

[@TomMorrison]

Amazing!! Thanks so much for trying 💪💪

[@cybercymphony]

hey tom, what to do with the 4:00 exercise if the hip snap everytime i go down and snap i go up, what does it could be? thx a lot man!

[@TomMorrison]

Hard to tell without seeing your squat and overall hip movement really! Would check how you are with the 90/90 position each side and couch stretch and see if it changes that happening

[@kimalonzo3363]

I'll try to keep my comment brief.

[@imspyingonyou2243]

Knickers.

[@davidwalshe6232]

Glad i found this. Exactly what i need. I find my hip is popping from the forward stretch. Is this normal? Thanks Tom

[@TomMorrison]

Hopefully as you increase your hip stability overall it’ll stop happening 😄

[@davidwalshe6232]

@@TomMorrison thanks. I'll get onto that.

[@serenae6007]

I have seen these stretches on another channel and did them but it only made me feel it more after. I just thought it was because I didn’t give it enough time to rest, so I did and I didn’t feel it is acceptable the awareness of that is was there, faint. Saw this video more than a month later but now I just feel it again. It makes me wonder if the muscle is the same one you are mentioning in this video. It’s just about the right cheek small and closer to the spine. I pulled this when laying on my back and lifting my leg and getting more resistance from the blanket than expected. Any ideas on what it is or suggestions would be appreciated.

[@TomMorrison]

There’s so many factors when it comes to back pain really, this is just a targeted routine that’s usually helpful if the hips are moving ok outside of that, if you have tightness or weakness somewhere else it could be a referred pain

[@guychevreau1780]

Thanks Tom and Jenny for the great videos. I'm having worsening pain in my right butt. I tried the exercises on this video, and when I did the hip hikes, the pain intensified and shot down into the outside of my right calf, and gave residual tingles. (Same when I do glute bridges) Any suggestions as to target the source of the problem?

[@TomMorrison]

Definitely something to investigate, would ask your physio about it. Mainly you’ll want to be improving your overall hip strength and range of motion and building more muscle to support everything

[@rhealajoie2204]

Hello, I had a similar response to the hip hikes. I got a sciatic type pain in my right lower leg and a tingling in my foot. Interesting. I did get relief from the pigeon pose. I think I'll stick to the exercises that provide relief and only carefully add in the hip hike

[@isstuff]

I had a pinched nerve that set off the top of my glute, then I got a num foot too. Massage and Traction was prescribed. Maybe I can give this a go

[@TomMorrison]

Check out the 90:90 position and see how you are with that 😄

[@adriancavesinging163]

Hello. I cant get anywhere near the initial position shown here. My bum/hip is 3 or 4 inches off floor😅. Solidly-built bloke with tight hips n groin, lower left back locked up as a result.

[@gerrygizzygarcia2572]

My pain is lower back 3 heirnated discs but over time now it's the right hip and upper side glute

[@TomMorrison]

Good to check out our hips playlist, generally make everything work really well around the area and the symptoms reduce alot

[@gerrygizzygarcia2572]

@@TomMorrison ok thanks

[@user-ht1lc4mo4v]

I get a flare up in this area every now and then, I'm trying to free up the area but there's no way I can into that pigeon pose or do that 2nd exercise due to very tight hips and lower back issues, hip hikes and side planks are ok, is there anything else like the first 2 exercises I could do, similar but regressive?

[@TomMorrison]

Have you tried the 90/90 position yet?

[@alexnisbet2078]

Could not get the back leg near straight on opening stretch nor hold the side plank for more than ten seconds but felt good lol

[@TomMorrison]

Keep working at it!

[@alexnisbet2078]

Left inner thigh feels strained 🥴

[@alexnisbet2078]

Should I leave my back leg like a 90/90 variation?

[@urbanoramos5229]

Hi there Tom I have herniated disk that due to a recently surgery and being sit down a lot on Sunday I could barely walk with the strong pain and little or none movement on my left leg with a strong sharp pain on my lower back ,I need to rest for 6 weeks so no exercise for me ,my question is with a herniated disk when I get active again ,is it wise doing any of this exercises or to risky?

[@TomMorrison]

Temporarily you may have to avoid certain movement that are highly sensitive but long term you don’t want to be avoiding anything, I have 2 discs herniated and an impingement but no pain, just a lack of awareness with my left side, try things gradually just and work on balance and core strength, our beginners bundle is a good place to start

[@urbanoramos5229]

@@TomMorrison Thanks for replying mate ,unfortunately for now no activity for 6 weeks 😪😪

[@MLeighland]

I love Jenny!

[@davidboyd374]

No chance of doing this particular stretch with 2 x replacement knees ! cannot get down there to do this Is there another way to release this lower back localised ACHE ??? .By the way just found your channel and busy doing some of your other stretchers . Im old ..But wont give up .Thanks

[@TomMorrison]

This one is good!

[@peachycream]

I need to try this. My glutes are tight and keep messing with my pelvis. 🤦🏻‍♀️ Bit of burning and bruise pain in this area.

[@TomMorrison]

Hope it helps!

[@zrifepsych]

What's the name of the cross legged dumbbell hip stretch exercise? Do you hinge your hips or just reach away with your upper body>

[@TomMorrison]

It’s like a diagonal hinge almost, imagine you’re trying to get your rear as far away as you can from the weight. I know it as a QL side bend but I’m sure it probably has 3 different complicated names too 😂

[@waterfish6842]

Gosh I need to make time for these stretching in my life I'm just so frightened where to start as I'm in so much pain everywhere

[@waterfish6842]

Chronic pain since I was 17 I'm 54 in Nov, spinal surgery, shoulder surgeries in-between...small movements can put me out for weeks 😢

[@TomMorrison]

Definitely start with some of our beginner follow alongs 😄

[@waterfish6842]

@TomMorrison Tom its not funny