Welcome to Precision Movement on RU-vid! Subscribe to this channel to be notified of the latest exercises, techniques and workouts to help you move freely and without pain so you can get back to and keep doing the active things you love.
Eric Wong is the founder of Precision Movement. He earned his degree in kinesiology from the University of Waterloo where he studied under Dr. Stuart McGill. From 2006-2013 he specialized in training combat athletes, including multiple UFC fighters, national level amateur boxers and other fighters.
Dr. Erin Boynton, MD, FRCS, is an orthopaedic surgeon and serves as our Chief Medical Officer. She's currently the Chief Medical Director for the National Bank Open WTA Tournament, works with the WTA and Tennis Canada and has served as the doctor for the Toronto Maple Leafs, Blue Jays and other pro teams and athletes. She's also the current ITF Canadian Champion in tennis (for her age category - we won't say what that is).
Hi, I did the exercises. The problem is that, in my case, the psoas is constantly activated. When I do the exercises, especially the signpost on the right side, it is activated all the time, and that is the nagging issue. I can't avoid it.
So nice of you and we are so glad our content is helpful! Thanks for stopping by and commenting. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Suggest getting the fattest foam pool noodle, cut to desired length. Use this under knees at patella-tibial junction for cushioning. The othe part can be used for the hamstring glute work shown on this video. Noodles are great!!
Thanks, like it very much. I tried the exercise 4 , did okey from bad posture or very bad posture (not gross posture) sound little aggressive, anyways I feel pain on hamstring...why ? Let me know if you can help people like me. Thanks again.
Thanks for trying it out and keep us posted on your progress. It's hard to say why your hamstring hurts from our vantage point. Check this out next: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-yBRSQB0Xyb0.htmlsi=vYUK0dx0pwZ0wzhj We can help people like you so let us know if you need more advice or assistance :) - Coach Joshua, Team PM
Thank you, this is great advice! I immediately notice that my calves cramp when I move forwards - there is definitely a problem here. What I unfortunately can't see through the socks - should the toes remain straight (stretched out) when the forefoot is pressed down?
Hi and thanks for writing! Cramping is a part of the process. Try to tolerate it as much as you can and you will improve with time and practice. Try to keep your toes as straight as possible. Keep us posted on your progress :) - Coach Joshua, Team PM
Thanks. Why... is the more important word to know enything. Good explanation why my nec is getting stiff after 4 or 5 games serving in tennis. I guess I need to fixed my posture.....my stretching before my 3 tennis sets is not good enough. Thanks
Thanks for that! We appreciate you stopping by to comment. You can stop stretching all together. It's passive and won't improve your mobility or tennis game. The Tennis-specific content in the ROM Coach app will help you to achieve your short and long term goals. Check it out here: www.precisionmovement.coach/rom-yt Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
You are so welcome and thanks for stopping by. Stretching will not help your mobility or tennis game. The tennis-specific ROM Coach content will. Check it out here and let us know if you have any more questions :) www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
I wanna put this out there as a question because I’m not quite sure which one I’m dealing with. I’ve been experiencing hip problems because my right hip is higher than my left. When I walk, I have pain especially in my left hip. I need exercises to even out my hips. Now here’s the tricky part too. I also have Fibromyalgia which makes it hard in determining whether it’s joint pain or muscle pain. Will these stretches help with both issues? Hard to tell if it will or not. 🤔
Hi and thanks for the question. These exercises are okay but the Hip Pain Solution program can help you to address the root cause of your issue once and for all. Read more about it here and let us know if you have any more questions :) www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM
I get a cramp in my hip when i do the last one..shows it never works thanks my knee started hurting a month ago, and i don't know what to do.. starting your routine today
Keep it up! That is okay. Try to tolerate the cramping as much as you can and you will improve with time and practice. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Hi and thanks for trying it out! The cramping is part of the process. Try to tolerate it as best you can and you will imrprove with time and practice. Keep us posted on your progress :) - Coach Joshua, Team PM
Hey! These exercises are perfect for you. You likely do not need surgery. Keep us posted on your progress and let us know if you have any questions :) - Coach Joshua, Team PM
At age 51, lower back pain showed up and does not go away. The pain is at its top when I wake up and decreases a bit as I walk. I do aĺ the exercises shown on this video regularly but the pain keeps coming back. Will it ever go away? Should I stop jogging (I jog twice a week)?
First, thanks for trying it out. You need something more comprehensive and that's why we produced the Low Back Pain Solution. It will help you to address the root cause of your issue once and for all. Read more about it here and let us know if you have any questions :) www.precisionmovement.coach/low-back-pain-solution/ :) - Coach Joshua, Team PM
In December 2022, I did a squat and a twist to lift my father from the floor. I injured myself badly, and the studies showed that I have grade 1 spondylolisthesis. I got better, but I still have issues from sitting. I can't sit on buses because of the vibrations. Since December 2023, I have had nagging groin pain and piriformis syndrome, at least according to my traumatologist. I also have another issue in my right glute that feels like it's in the middle of the others. All these problems seem to stem from the same initial injury, but no one has addressed them conjunctively. What do you think?
We've got you covered! If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Hip Pain Solution program at www.precisionmovement.coach/hip-pain-solution/ Let us know if you have any more questions :) - Coach Joshua, Team PM
@@PrecisionMovementCoach I made a selection of a few videos of yours Im on a tight budget right now. Next month I could buy the program. What do you think?
Thank you so much for these exercises. I was very active and fit but developed hip pain. I'm also always sitting at work. I'm on and off with my exercises because I wasn't sure what to do and how much. But thanks to channels like this I feel more in control
You're so welcome! We appreciate your trust. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Big yikes. The Shoulder Pain Solution program was designed with people like you in mind. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
I have done all of the exercise mentioned in the video but unfortunately the pain is as it is same and even after doing exercises whenever i bend my elbow for about 2 minutes i unable to straighten my arm 😢 i am suffering from a bad pain and i am unable to do anything So, kindly sugest me something plzz
Thanks for trying it out and it's time for something more comprehensive. Consider grabbing the Elbow Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/elbow-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
Yay, new exercises to add to my elbow rehab! I've had tennis elbow in the right arm for 6 months, and the left for 2 months. And I get random "funny bone" pain in both my elbows if I lift weights at the gym. I am SO messed up right now. I just want to see the light at the end of the tunnel. I want my healthy arms back. Going to do these exercises 2-3x a week along with other exercises, and hoping I see some kind of improvement
I started having this problem in August 2023. I have an AP labrum tear but full ROM and besides overuse soreness from lifting I never had a huge issues. But in August I had more pain and even fourth/fifth digit numbness. Had a bunch of massage therapy sessions thinking it was a lat strain possible grade 2/3 so I went to my orthopedic doctor who offered me surgery on my labrum in 2018 (still no surgery) and he wasn’t impressed with new shoulder x-rays outside of some new arthritis seen. Still full ROM and musculature that doesn’t give me pain on physical exam. I used TENS machine on the shoulder and took about 2 months off with vast improvements. I had no more numbness in my fingers and even my lower lat and anterior shoulder soreness improved. But in the past two weeks I have recreated this soreness into the midaxillary and chest wall and after heavy loaded dumbbell bench I get soreness beneath the nipple. I believe now from all these videos it’s serratus muscle issue. Thank you for this video and I wish there was more like it. Fingers crossed I can strengthen this deficiency and be pain free (relatively) one day.
Wow! That's quite a journey. Thanks for letting us know about your struggles. We are here to help. This video is okay but the Shoulder Pain Solution is better: www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
2 weeks back i got rhomboid and neck pain due to bad posture sleeping. next day in gym i thought during warm up and a little workout it will be fine but while doing bench triceps i felt little pain and still i moved ahead.. from next day my rhomboid and neck pain gt worse , i started getting numbeness on my left hand and pain on tricep medial head and brachioradialis. still on medicines and after 10 days medicines , the pain is in little control and have pain in left starting chest and end of shoulder from inside while switching positions or driving. Feel muscle discomfort. tried your exercises now and hope this will help... please reply and add if you feel like to add something.. thanjs.. love from india
Hi! These exercises are a good start. If you want to make major progress then consider doing the Shoulder Pain Solution program: www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
Hey! Thanks for trying it out. You are doing it rights s long as you are: 1. Looking down, 2. Keeping your ribcage elevated, and 3. Tilting your pelvis backwards The beauty of it is it still works even if you don't feel it. Keep working on it and you will improve with time and practice. Keep us posted on your progress :) - Coach Joshua, Team PM
Omg thank you so much for this video! I have this in both hips. I had a bad car crash in 2007 and broke femurs very badly and completely shattered my left calcaneum which remains completely shattered! I have plates and screws in right femur which goes right from the tip of my hip joint (its so painful) all way down my femur in that leg. I csnt balance on left due to my smashed up heel bone. So much weakness everywhere! Id really appreciate Dr B's advise
You are so welcome and thanks for stopping by. We really appreciate you sharing those details and want to help you make the most progress possible. The Hip Pain Solution program is a very comprehensive plan that will help you to address multiple root causes of your issue: www.precisionmovement.coach/hip-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
These exercises worsen my symptoms. The pain started in the morning after a bad posture at sleeping. Should I wait some days for some healing, then start with these exercises?
Hi and thanks for trying them out. The worsened pain indicates that you need something more comprehensive. The Shoulder Pain Solution program was designed with people like you in mind. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
Please make a video of how to release shoulder tightness and pain so that it doesn’t go into your forearm and create tennis elbow. I’m a tennis player and would really appreciate a video like this. Like I feel like the pain in my elbow joint cones from shoulder tightness
Here you go: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-S1rE98O6oSU.htmlsi=ieuVDXIpSwbKSc4c and: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-FIwV-Fv047Q.htmlsi=abAMxAmb74CNoTNP Thanks for stopping by to ask and let us know if you have any more questions :) - Coach Joshua, Team PM
I have pain in both my lower forearms. I have to apply pressure using one hand to the other arm in order to do these stretches, but applying pressure aggravates the muscles in the hand I'm using to apply that pressure; will cause further damage?
I am the same as you! I've found that it's ok as long as you do both arms after the other. For example, I do the extensor on the other hand right after the first one, and so on
I had a partial meniscectomy 14 months ago, and I’m back to ~95% functionality. One thing that's been bugging me is that when I’m seated with legs straight out in front, the effected leg wants to flop to the side; whereas, with my unaffected leg, I can keep the foot/leg relatively upright/straight without any effort on my part. Is it the VMO that helps keep the foot straight when legs are out front?
To add to the exercise tips at the end, when benching and doing other heavy compound lifts I found that I was always gripping the bar almost as hard as I could. Really wasnt necessary, especially with bench. Letting the weight consciously fall more on your palms and gripping slightly less hard helps a ton with these types of lifts if you have forearm pain / tendonitis. Thanks for the video, implementing it into a rehab routine for problem areas starting today.
Hey! You will need to modify your technique so that you can do it pain-free. It's hard for us to comment further unless we actually see how you do it. These exercises are a good start so try them out and keep us posted on your progress :) - Coach Joshua, Team PM
Sir pls help...I ahve partial tear of supraspinatus muscle n have been ask for surgery after 6 months..bt i took steroid injection n now it's better n nt much , these exercises will it help??
We are here for you! The Shoulder Pain Solution program was designed with people like you in mind. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM