Top 4 Exercises & Stretches That Actually Give You Hip Pain Relief

[@harrietalleyne5745]

I had this hip problem for about three years now, been going to chiropractor, physiotherapist, osteopathic and no relief instead it got progressively worst. Now I know that I have being doing a series of wrong stretches/excercises. I have started to do your exercises about a week now and I can feel a change. I am very hopeful that my mobility will recover. Thanks a million Dr. D. God Bless you for check for those if us who are suffering with these ailments. ❤

[@Hmcet]

So very helpful! Especially like the prompts on the stretches to ensure the correct muscles are firing, the tip of moving feet outwards during bridge for targeting the glutes, and the small degree of the bridge- not exaggerated. I’ll incorporate these into my everyday routine. Thank you!

[@epmanualphysicaltherapy]

You're welcome Laurie!!! The details matter A LOT!!! Otherwise you'll miss using the right muscles and potentially make your problem worse.

[@emigdiosaucedo1574]

Indeed, I was diagnosed with mild hip arthritis about 3 months ago and after doing these exercises, I felt a lot better! Thank you so much for your knowledge doctor! I am just hoping that can reverse this problem in my hip!

[@paulajones918]

I just found your channel today and it has given me so much hope already!

[@Floramiga]

Love your videos! I just got diagnosed bone to bone hip arthritis. I’m not in a place to have the surgery! I am still young! Need to relieve pain in my groin that makes me limp. Thank you for your help!

[@cassiestockamp1304]

This is brilliant. I have being doing a series of theses exercises for just a few days for my hip osteoarthritis and I already feel better. Gratitude….

[@MarlaThibodeau]

I just wanted to thank you for your videos. I think I have watched every video you have put out on hip pain. My GP and chiropractor never connected my hip pain to hip bursitis, and the exercises I was given made the pain in my hip, quad, and groin worse. You explained my symptoms and why the exercises were not working, and I have been following you ever since. Thank you again for your channel and for helping so many who have been given misinformation from their healthcare provider.

[@lynnecrystal7845]

Your videos are superb. A person can feel safe using the exercises because you explain and demonstrate so thoroughly. Thank you.

[@e.e.7114]

Thank you!! I hurt my hip 10 months ago moving heavy furniture. I tried many other remedies but they didn’t work for very long or only made my hip hurt more. These exercises and tips are the only thing that got me on the road to recovery. I was beginning to think it was a permanent condition. Can’t thank you enough. Dr. 💕

[@estherthomas3297]

So so good advice. Tq. Esther from Malaysia

[@dibsimmons]

Been following you for a while. "It makes sense ". Thank you for all the knowledge.

[@Daroleen]

Aloha Dr. David from Honolu, Hawaii. I've been watching your videos the past week. My doctor said I need a hip replacement, but decided to do it naturally. Thank you Dr. David. I'm able to walk. God bless you for sharing.

[@appl314]

Thank you

[@epmanualphysicaltherapy]

Hi Appl314, It's our pleasure! Just in case you are interested we have a playlist for hip pain help. You can access it here: “Hip Pain Help” kzbin.info/aero/PLJVIPiFvv1mZF48A6w0CrTONLq2ZaVw3G Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not. We hope you found this information helpful to you. We'd love to hear how you are doing as you progress.🙌 Please take care!

[@janrosiar8594]

Výborne cvičenie super.

[@dorrispitta7500]

You really are a God send for my arthritis

[@epmanualphysicaltherapy]

Thank you Dorris!

[@fmpphoto]

Thanks for a very useful video

[@epmanualphysicaltherapy]

You're welcome Stormcat!!!

[@PatZimmermann-k3k]

This seemed very helpful; anxious to start trying them. Thank you. Pat

[@williamcartwrightartworks]

Thank you for these tips. They have really helped me. In doing the bridge exercise I like to alternate taking one foot off the floor, then the other. This increases the resistance and give me a better glute workout.

[@jazzispirit1850]

So helpful and encouraging as always!

[@epmanualphysicaltherapy]

Thank you jazzispirit!!! We're glad that this is helpful for you!

[@chowes41]

Brilliant thanks. Im gonna do these every day.

[@TheChaparro714]

Hello from California, I have been following for months now. I first started doing stretches you have about sciatic nerd but that was not the problem until I went to two different chiropractors. Drs., after MRIs and X-rays seem to not be able to figure out the cause of my chronic leg pain. The chiropractors,one told me he thought it was the labrum and the second one my hip. I looked up exercises for the hip pain and your exercises have been the best for pain relief and have helped me to walk and move around with less pain.

[@mswix98]

Thanks!

[@epmanualphysicaltherapy]

Hey Mswix! Thank you so much for your support. We appreciate you being part of our community!

[@peteradamus9648]

Great exercises! Thank you Dr. David.

[@TheLilyTseng]

Thank you so much. I’ve been having this problem for almost six months now. And I feel much better after these exercises and I’ve started using my whole body vibration. ❤

[@rosannabelardo6964]

Thank you Dr. those exercises helps me a lot!❤❤❤❤❤❤❤

[@karenlucci2154]

Best exercises ever!! Thank you!

[@epmanualphysicaltherapy]

Thank you Karen!!!

[@rhondawalker1939]

Thank you- I do feel some relief- I will keep on

[@Ilona-o3f]

Will do it tomorrow morning Thank you so much 😊

[@epmanualphysicaltherapy]

Hey Ilona, Hope this was helpful!! Please keep us updated on your progress!

[@virginiaharris4457]

I love that you are doing this. Wellness is the key to making the world a better place.

[@franknilson180]

Thanks for sharing your knowledge. I have been doing some of your suggested exercises for arthritis in my right hip for a couple of weeks now and I must confirm, it works. Thanks.

[@epmanualphysicaltherapy]

WOOOOHOOOOO!!!!!! This is fantastic to hear Frank!!!! Thank you for updating us on your success!!!!

[@franknilson180]

@@epmanualphysicaltherapy You're welcome.

[@carolynbornhoft23]

that's very good to hear! I have arthritis in my right hip....started doing this tonight. how many times in a week should you do these?

[@franknilson180]

@@carolynbornhoft23 Hi Carolyn. This is a daily exercise, preferably just before going to bed and when you get up in the morning. The secret is also that you must not do more than your body can handle as that will cause a lot of pain in your body. Start with a small amount i.e. five of each exercise if you can manage it, and do it for at least two weeks. You can increase it with no more than five if you can manage that. It is important to do exactly the same amount for all exercises so that all the muscles get the same amount of training. You do not have to exceed ten of each exercise as that is enough to strengthen your muscles for your daily movements. If there is one or more exercises that causes a lot of pain while doing it, decrease the amount overall until you can handle it. Good luck.

[@vgrein7256]

This works👍

[@valclements6812]

Morning 😊Thank you so much for your videos. I am finding them really helpful. I have arthritis in my right hip. Have a good day. Val

[@warrenandrews2972]

Thanks

[@epmanualphysicaltherapy]

You are very welcome Warren! We appreciate your support!

[@elizabethdelgado5251]

Thank you very much for these wonderful exercises ❤

[@doey2099]

This man is excellent

[@epmanualphysicaltherapy]

Thanks for your kind words! 🙌

[@doey2099]

Hi Dr David, I have bulges on my lower discs. Its getting difficult to walk at times. Can anything be done?

[@mamalovesthebeach437]

Thank you so much!

[@drenamir1647]

Thanks for passing on the knowledge you have. I came across your videos 4 days ago and now I'm doing exercises to strengthen my glutes. The pain in my hip is already somewhat less, which makes me very happy. Please can you tell us anything about a suitable diet for people who have arthritis of the hip - as my doctor found out and said that I will have to have hip surgery in the future.

[@meepmorp5109]

Thank you. I came here from another video of yours, where you recommended the playlist to me. It definitely has a bonus effect on top of the excercises I’m doing right at the moment. Thank you for this incredible resource

[@vonniehutchingson7175]

Thank you your exercises are great - my challenge will be to do regularly

[@epmanualphysicaltherapy]

Hey Vonnie, this is definitely the hardest part of recovery! Remembering to do these exercises can be tough! We would love to hear an update in the future!

[@katherinestickroth9572]

This is great!

[@erind8053]

I have been searching for something like this for almost 4 years! In 2018, I had an injury to my "glute". and .for SIX MONTHS..i couldn't walk, sit, stand, or laydown. This was thee most painful thing I have been through in my LIFE. NO position was comfortable..it was PAIN 24/7. After a six months I finally got in for an MRI and it was determined i had bursitis and was told either injections or physio. I opted for physio. After a few months of physio (mainly working on pelvic therapy...because my muscles in my whole pelvic, glute, hip area were totally messed up by this point) I began to feel relief. I got the bright idea to try a stationary bike, as I still could barely walk....well, lemme tell ya...that was 100x worse than what I was feeling before. For 3 days I couldn't move...the pain was horrible. Anyways, long story short...I've been doing good on and off for a few years now, but the mild ache and discomfort NEVER goes away. I'm TERRIFIED to do anything as I NEVER EVER EVER want to feel that way again. I've started mild walking, but have to be EXTREMELY careful. Like you explained in your videos, you don't feel it during your exercise...it's after. I've learned...BABY STEPS for me. My mind feels like running a marathon....but my body...NOPE. Unfortunately, were I live, we are limited to the medical help we can get...so, youtube has become my help. I now have chronic back and neck pain, I'm blaming on my hip issues as it has never been correctly dealt with. I wish we had someone as informative as you nearby. Thank you for your EXPLANATIONS....I've never had it explained. It was just 'you have bursitis, go to physio". No one has ever given me hip exercises or stretches. No one ever explained the types of hip issues, the way the muscles connect....SOOO informative! Thank you from the bottom of my heart for taking the time to share this information :) :) :) I've only watched a couple of your videos, and tried several of the stretches/exercises and wow...I can already feel relief in my hip. Only issue is, now I have pain in my back...compensation I'm guessing. I will for sure be scrolling through your channel to find more info on that!!!!

[@octav88]

Have found your channel and been working on my hip. I have stage 2 osteoarthritis in the hip after a hip fracture happened during surgery to remove femoral rod. After 4 month I have noticed pain in the hip started to increase with more walking or standing. Had one exercise at PT that really really hurt . Standing on my injured leg balancing on a half ball. I found the pain that night excruciating. Been following your gluts exercises for a few days now.

[@dottieshuman5714]

Thank you for all your advice and especially what exercises to avoid that strengthen your back....but to concentrate on core muscles

[@Jaihind971]

Yeah, I do feel better after the bridge & glute tightening. Thanks Dr.

[@epmanualphysicaltherapy]

YAYYYYYYY!!!!!! This is fantastic to hear Raji!!!! Thank you for updating us on your success!!!!

[@carolinejohn4537]

New subscriber here and must tell you I love your channel and your approach. SO informative and inclusive of all fitness/mobility/ flexibility ranges. No nonsense, straightforward instructions. Thank you so much, much appreciated 👍

[@epmanualphysicaltherapy]

Hey Caroline! Welcome to our channel! We're glad that you enjoy our approach! Most importantly we hope that you can become healthier as a result of implementing it! Cheers to great health!!! 🙌

[@Korbin57]

I've suffered from limited hip range of motion and corresponding pain for years. I've save many of you videos and in three days I'm walking mor normally with much less discomfort.

[@RevelationArtist]

Thanks so much Doc! This makes so much sense, because my right hip pain seemed to start as my old derrière started to sag in the past few years!😄 As soon as I watched this video the other day I started doing these. Next day I felt really sore, just like after a good gym workout! So I know with time and repetition they will help. I’m near Pittsburgh PA, but if I lived near your area, I would sure be a patient of yours! Love your videos.❤

[@RVRSABLE]

So good to hear other physicians believe in the power of natural healing.

[@MaureenWatson-q9t]

Hi David your exercises r very helpful. So if u have a spur on the hip ,I guess it is the same exercises.

[@lesliehill4102]

This is really helping my hip pain. Thank you so much!!! Its kind of unbelievable. Cause i was in a LOT of pain. My doctor said i had a moderate amount of arthritis in my hip after xray. He said i may or may not need surgery down the line. I want to NOT have surgery please 😊!! This is really kind of amazing 🎉

[@rubydawn1]

I have been having pain in my left hip groin area went to the hosptial they did an xray told me i had no fracture and just to something for pain it was not helping me much I found your videos and it is helping me but honestly do not know what i have.

[@snehanumerologist3065]

Love from INDIA

[@epmanualphysicaltherapy]

Hey Sneha! Thank you so much! Greetings from Texas! 🧡🇮🇳

[@christinehooper7449]

Hi Dr. David, I was recently diagnosed with a right hip labrum tear from a dye contrast MRI. I’m in a lot of pain and it gets worse at night. My PT doesn’t start for a month. After starting to try your exercises, I found that I definitely have weak glutes! My right glute seems to be weaker. How do you get the weaker side to catch up? Just keep working both sides? Looking forward to healing and finding relief using your exercises!

[@lorealyonns567]

Thank you so much for these exercises. I'm 79. My glutes have been in bad shape since I hurt my back in 2005. Had left hip replacement in 2020 so now in 2023 my right hip became painful due to weak glutes. Will folliw you and do your exercises until my glutes get toned, then my quads and hamstrings.

[@epmanualphysicaltherapy]

Hi Lorea, You are very welcome!🧡 We are so sorry to hear about the injury that you incurred in your back in 2005 and that you have been suffering from a painful right hip more recently. It may be that the left hip replacement along with bad back and weak glutes contributed to the pain you are having now. It is awesome to see your initiative to get better! You got this!🎉 In case you are interested we do have additional information and exercises in a playlist we have compiled for hip pain help. You can check it out here: “Hip Pain Help” kzbin.info/aero/PLJVIPiFvv1mZF48A6w0CrTONLq2ZaVw3G We also have additional exercises to target the glutes: “Top 5 Glute Muscle Exercises For Knee Pain” kzbin.info/www/bejne/hInHdJ2KZ7angKM “Top 6 Standing Glute Exercises To Help Knee Pain” kzbin.info/www/bejne/oHWaeoV4m69go68 We'd love to hear how you are doing as you progress.🙌 Please take care!

[@lorealyonns567]

I've copied some of your hip exercises to my text. I'm trying to do a few every day. I am retired but write is it hard to do then every hour. The pain has subsided and I can sleep at night with the pillow. I'm trying to do the walk but it's hard. Kinda weird feeling. LOL. I'll keep going. 😊

[@lorealyonns567]

I've also passed on your videos to a friend who has knee problems. I'm so glad I found you. ☺️

[@lorealyonns567]

Aside from my glutes needing strengthening, when can I tone my inner thighs, quads and hamstrings? Those muscles all need toning. Do I have to wait until my glutes are tight first,

[@rodnell1]

I have only been watching since yesterday, and see a difference in my hip joint immensely.!! Not sure if it is piriformis syndrome,or what, starts at top of buttock, then it can travel down buttock, but no further.I am a very keen hill walker, and believe without a doubt I have weak glutes. Going to do these exercises, and rolling pin 3 times a day till much improved I'm 60. Thanks Helen.😃🙏🙏🙏

[@Aysun-2087]

Thank you doctor. How long should we do these exercises? Lets say after a while we feel better, can we then make other exercises that firing other muscles top?

[@epmanualphysicaltherapy]

Hey Aysun, that is a great question! The real answe is: as long as it takes for this exercise to start yielding long lasting results. It's fine to progress your exercises, as long as your glutes are the ones actually doing the heavy lifting and you're not compensating with your quads or hip flexors. Hope that helps!

[@Aysun-2087]

Thank you doctor for your answer and giving your time.

[@nuttynora182]

So helpful and easy. Trying to fire just gluten is awareness of each muscles effectiveness. Thank you.

[@ElizabethLewisLoveandLaughter]

Can you post the link with best exercises for torn hip labrum? I've had 2 PRP injections (about 9 months apart) and it's been 5 months and it's starting to bother me again. Also are squats and lunges good or bad if I have a torn labrum?

[@vtrep737]

Can you recommend safe core exercises to do with hip osteoarthritis? Is side plank with knee down and on elbow ok?

[@grammiefox7]

How long would I do these exercises before I expect improvement?

[@petaljuice]

What's your take on heel lifts for a single bone-on-bone osteoarthritic hip joint? The affected leg is about 9 mm shorter than the other normal functioning leg. Over the last 12 months I have settled for a 6 mm heel lift. I first noted your videos on muscle imbalance about 2 months ago. Symptoms affecting movement began about 6 years ago although the course of cartilage thinning would have started 30 years of more ago. Being forced to cease all running about 6 months ago I am still resisting hip joint replacement.

[@ibonnie1047]

I had really tight hips few weeks ago due to being on crutches and i took the advice from a yoga friend to dangle one leg off the bed to stretch the hip. After 2 days i got shooting pain in the hips. Stopped it now i dont have the issue anymore. I think glute squeezes facing up on flat surfaces does the trick for me

[@karenlouise3686]

For hip labrum tear, how many times per day or week should I do the exercise?

[@ronaldenglish242]

Hello Dr. I have been holding my glut muscles for 30 sec vs 10 sec Is that beneficial for me?

[@mulengachibamba2001]

Are squats ok for hip oa?

[@epmanualphysicaltherapy]

Great question Mulenga! Squats can be beneficial for hip OA as long as they are performed correctly. We have a great playlist of videos that can help with this. Here is a link if you are interested in learning more: “Squat Advice & Tips” kzbin.info/aero/PLJVIPiFvv1mZaJafOJxuZ2CrWTiL0qsbF

[@jankessell6266]

Thankyou so much for these exercises. I have tendonitis and bursitis in my right hip which is not improving so having tried them today I will definitely continue as they feel like they are the right exercises for me. Thankyou for showing these.

[@epmanualphysicaltherapy]

YAYYYYYYY!!!!!! WOOOHOOOO This is fantastic to hear Jan!!!! Thank you for updating us on your success!!!! ❤️🇦🇺

[@terriliggett544]

My hip is in a lot of pain. Should I ice and rest? When I did the bent knee fall out my pain increased. Should I reduce the reps and the range?

[@carolinewoods6957]

Hi I’m doing all your glute exercises. What I noticed is that my apps tighten up very strongly to do the exercises they work much stronger than the butt muscles almost feels like over ruling them. Do I do anything wrong?

[@ceapassmore1202]

Found exercise 3 impossible to fire glutes. The other exercises do help.

[@epmanualphysicaltherapy]

Hey there ! Thank you for the comment. If the others work, stick with those for now ! That will be a good entry point!

[@ceapassmore1202]

@epmanualphysicaltherapy You are absolutelyright about the muscle imbalances not being discussed. Here in the UK the thinking is you eventually end with a hip replacement.

[@Ella5959]

can kinzo tape, help hip pain

[@epmanualphysicaltherapy]

Hi Ella, Thank you for the tip! It might be able to help someone and we appreciate you for mentioning it.

[@Ella5959]

thanks doc.

[@Ella5959]

by the way, this is the name of my granddaughter, i am itzhak gilboa, who turns 75 next month, anyway thanks for the answer&have a great weekend

[@honey6969100]

I felt pain in front of left hip. Now sore

[@HeartFullMee]

I can only do few of them, not the sitting dawn pressing against- this fires hip pain

[@epmanualphysicaltherapy]

Hi B P , no worries if you can't do them all! Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not. Once you start to feel better you can incorporate the others. You got this! Keep up the great work, we hope you start to feel better 🧡

[@debcatz8445]

Doing the bridge, 10 reps 10 times, is that just once a day or how many times a day, I don't remember

[@PatWeisshaar]

I have pain in the back of my thigh. Is this from the hip?

[@dc9291]

yes it helps, however I can't llift my butt very high or my upper front leg fires.

[@brazilgriller6073]

Left hip, as soon as i try to do bridge, left hamstring cramps ????

[@Dimitra-Kl]

My mother has a big problem. It is not only the pain but her mobility. Her legs can't open enough to walk properly. When she tries to stand up from the chair is so difficult for her for some minutes to make a step. She feels that the legs don't want to move. We went to many doctors and they all said that she has to make a surgery. She has been doing some exercises like in your video and walking as much as she can but no improvement. At the first exercise you are showing she can open her legs just a little. There is no elasticity in her hips. She walks like she is holding something between her legs. I hope you understand what I'm saying. I have just found you and saw your video. Is there something she can do to improve her walking problem?

[@RhondaWalker-d8f]

Do you answer people- or how can we reach you to get an answer

[@lisalea7532]

I have a tear doesn’t seem to work with a tear

[@love4hula735]

First day of doing your exercises I was able to sleep with no pain after many sleepless nights.

[@williameubank5523]

like what yo are ADVOCATING AS i AM 90 and want to avoid hip surgery

[@epmanualphysicaltherapy]

Hey William! Thank you for your kind words and taking our advice. We most definitely want to help in avoiding you having to get surgery. Below will be some additional links for you with our Hip Pain playlist: Hip Arthritis Help “Hip Arthritis Help” kzbin.info/aero/PLJVIPiFvv1mbICbP6qlXUZwMyAJlKD1dt Hip Pain Help “Hip Pain Help” kzbin.info/aero/PLJVIPiFvv1mZF48A6w0CrTONLq2ZaVw3G Please let us know how you are doing as you progress! We hope you found this information helpful! 🙌

[@mohansinghkundlas3482]

Good video. Youngman you should devote more time to demonstration than lecturing. Thank you.

[@annaayzenshtat9736]

Thanks!

[@epmanualphysicaltherapy]

Hi Anna, You are welcome! We appreciate your support and we are so happy you found this information helpful. Just in case you are interested we have a playlist for hip pain help you might find helpful. You can access it here: “Hip Pain Help” kzbin.info/aero/PLJVIPiFvv1mZF48A6w0CrTONLq2ZaVw3G Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not. We hope you found this information helpful to you. Thank you so much for being part of our community and we'd love to hear how you are doing as you progress.🙌 Please take care!

[@NanaNana-lf4jl]

Thank You!

[@epmanualphysicaltherapy]

Hi NanaNana, you're welcome! 🧡