Say No to Painful Hips with This Hip Workout (18 min)

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Painful hips are no fun. This workout from the Healthy Hips program will improve your hip strength and flexibility. You'll improve your hip mobility and relieve pain with this follow along workout. Grab some ankle weights, and let's go!
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
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ABOUT THIS VIDEO
You don't have to suffer with stiff, painful hips. Instead of getting hip injections or taking pain meds, ATM (always think muscles). This workout of hip pain exercises will help you build strength in your hips. You'll get more flexible and get stronger hips, and you'll finally find natural hip pain relief!
#HipPainRelief #HipWorkout #PainfulHips #UprightHealth

Опубликовано:

2 окт 2024

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Комментарии : 123

@Uprighthealth 2 года назад

What did you notice or learn doing this workout? Drop me a comment!👇

@johnfernandez4371 2 года назад

Ooh vry gud

@thegrand4965 2 года назад

I am concerned about doing the first exercise due to a prior neck injury from auto accident....?

@rojman4872 2 года назад

Matt, I really like and appreciate the follow along format. Personally it's what works for me.

@paulsmith5611 2 года назад

I learned that the 10 lb dumbells I regularly use are considered "light" 😀. My gf calls them "physical therapy weights". Dang... Oh well. As a long distance runner any light exercises that help with mobility and overall health are of value to me. This is a great channel.

@patricia753 2 года назад

I also really appreciate your reminders and proper form! Great video, Thank you.

@foxfieldfarmer5570 Год назад

I can't believe how much better my hip feels after doing this workout I have hope now that I will feel better in the long term THANK YOU !

@profe3330 Год назад

I'm a teacher and, I must say, the way you present information is FANTASTIC. The relaxed but engaging pace, the detailed, multi-faced explanations of the movements, and - especially! - the recap at the end are all just great. Thank you SO much.

@ucukaoma4551 10 месяцев назад

He is truly great! I watch and share his videos.

@thomsonlaurie Месяц назад

Very safe and effective exercises - I added your set to the ones prescribed by my physio and think I may get more relief from yours and, although to be fair, maybe it is the combination however if I skips yours, I don't feel as good! Thank you so much!

@stacystorm7887 9 месяцев назад

We have enjoyed your RU-vid videos on fixing hip pain. We purchased your Hip Workouts 1 & 2 from your website. We felt improvement within the first few days. Going into week three we are delighted with the results. Well worth the time and $$

@helenwray2678 2 месяца назад

Thanks!

@Uprighthealth 2 месяца назад

Much appreciated!

@valerierolph1077 Год назад

I absolutely love everything I've been learning from Upright Health and all you are doing. Once I was a very strong, healthy and active person, but injuries and life events coupled with no regular exercise (even stretching) have caused me in the last 5 years become weak and in chronic pain. I have been really struggling this year, as even doing things like small maintenance projects around the house like re-staining our deck are too much and I end up down for weeks after -- this is exactly what I need to start getting myself back. Thank you for all you do!

@chowchowtales Год назад

Your exercises, instruction, and tone of voice is effective for being able to stay focused on each individual exercise. I’m rehabbing from hip pain and this workout was just right. I will check out your other hip sequence

@josht1167 2 года назад

Man a lot of this is what kneesovertoes guy champions for. Love both you guys!!

@dibsimmons 2 года назад

Master of the game !! I will check in with you on these exercises. 😊

@patriciaboehme128 Год назад

Appreciate all the time and information you pass along. Best of all, my body gives you a big thank you.

@pawshands9706 2 года назад

I have a total hip replacement (left) and I need to tone my hips evenly. Trying this today.

@johnfernandez4371 2 года назад

Thanks bro 😁

@iwtlmdu Месяц назад

Hi, I have been following you for a few weeks with some improvement. I have a Labrador tear in my right hip. I have lower right back pain for years. Degenerated disks and slight stenosis. I have done yoga for 25 years and it used to help my back. Not anymore. I am interested in a program for the hip and back pain. What is your best suggestion? I don’t sleep well because of pain, of course. I don’t do tons of sitting. Thanks for your help.

@christhomas9461 8 месяцев назад

I'm really enjoying you helpful videos I live in the uk , I am having a problem with my hip in that when I bear weight on my right side, the hip feels as though its going to give way with an almost electric shock sensation very uncomfortable, would you be able to suggest exercises and stretch to help Kind regards, keep up the good work I'm 71 but always like to fix myself if possible . Chris

@briannab5296 2 года назад

I absolutely LOVE how simple yet effective these exercises are!! There are several physical therapists on YT that have us wrangle around in such convoluted positions that if i was able to pretzel my body into their positions i wouldn't NEED the exercises!! 😉

@santuhelavar5347 2 года назад

Nice work out

@luzarsacdetoro903 Месяц назад

Top!

@terryriley7490 Год назад

The stretch felt good 👍

@susanarios9341 Год назад

Thanks!

@stephstephatron2887 Год назад

Thanks for this workout. I notice dull clicking sounds in my right inner hip when I do the can cans as I lift my knee up, any recommendations for this? thanks.

@leslieabbott6119 5 месяцев назад

Can I do these while I have hip pain? I do have a labral tear. I'm 70. Thank you!

@OrasSelection Год назад

Me 70 yr old woman can not get enough of YOU 🙂 Left Hip/Leg pain set in due to a lot driving with left leg tucked up under right leg (gas peddle leg) I am determined to strengthen my muscles to support my skinny frame. I don't want to fall and yell out "Help I have fallen and I can't get up." Straight up is the best. Thank you for all your work you do to help/save people like me. Im still waiting for my primary to call wanting to put me on a script because the MRI and Dexa scan came back with I have a severe case of Osteoporosis. Didn't buy into that result. So here i am. Ankle weights on the way. I'm going to get around to subscribing to support you. We support you, You support us. THANK YOU

@cyndylee147 Год назад

I appreciate this follow along workout. In the last two years I’ve had 2 foot surgeries and the scooter and boot caused many imbalances and hips, back, legs, have experienced debilitating pain. Your program is helping me reclaim mobility!

@Ghostinthebox2010 Год назад

Same I'm right there with you. Thanks Justin for not just getting my body mobile again but educating me along the way.

@debbiesue4287 2 года назад

I noticed I need to do these more often!! They really help. Thank you!!

@joshuawhinery208 Год назад

I avoided getting surgery like 10 years ago, and instead meandered my way towards recovery by increasing strength, flexibility and ROM which has me feeling better physically at 36 than I was in my early 20's; I get the appeal of the prospect of a quick fix, and the seeming hopelessness of a chronic pain ridden life, but going the slow, steady and at times tedious route not only corrects your body in the same but opposite way it got painful, (namely, slowly), it also forces one to learn one's own body and understand what messed it up in the first place, making it a sustainable correction of biomechanics that I am certain surgery wouldn't have given me, IF it actually made me pain free quickly, and I think that's a solid "IF". If I had found upright health sooner I suspect it would have cut my recovery timeline WAY down, and I did arrive at a lot of the stuff covered on this channel on my own, but I'm still glad I found it when I did because it's giving me a direction to continue on in and still continue to gain range of motion, flexibility, and capability that I haven't had since I was a teenager, so this channel is an invaluable resource

@sukired8387 2 года назад

On the first exercise while on the ground, is it normal for the knee, hip and back to pop uncomfortably? Am I maybe doing it wrong, or just have very very weak knees, back and hips? 😂 I suffer from bad pains and sciatica in one leg, and gradually getting pain in the other leg too 😫

@suemiller9745 2 года назад

What weight ankle weight do you suggest?

@Uprighthealth Год назад

Start with 1 lb. and move up from there.

@geoffpalmer1066 Год назад

Thanks! Long story but basically after following your videos for 1.5 years feeling much better. Geoff Palmer

@Uprighthealth Год назад

Wow! That's very kind of you. Glad the videos have been helpful!

@khelifatiredha6364 2 года назад

Please make more new videos for hip therapy. Thank you

@johnfernandez4371 2 года назад

Bro any video knee n joint pain only left leg 🦵

@davidf1211 2 года назад

FAI surgery didn't help me. Big regret. It might help some people but I should have followed thru with FAI fix before I tried surgery.

@lucasvarley9764 2 года назад

Great video! The timing is spot on. These exercises are awesome and helpful. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.

@lauraresnickrealestateagen2309 Год назад

I have bursitis on left side? should I be doing this? or is there one that I should eliminate?

@jennyalleway1981 Год назад

It is necessary to do both sides? Even only one side has pain?

@denisethomson9415 Год назад

I bought Healthy Hips in March and had to stop after a couple of weeks as I was in too much pain. I've started it again and doing it daily, should I do my Healthy Hips program and this back to back? Thanks

@jimmymacias8920 Год назад

Wow this content is amazing! I just did all 7 of the mobility exercises for 30 minutes and it with my right knee pain. Now I need a list of mobility exercises for my shoulder pain🤣

@pippip23 Год назад

I just did a quick sidelying fire hydrant stretch for the first time after seeing one of your videos and the pain in my hip has reduced 80% already, I’m in shock! I thought I had bursitis or osteoarthritis or something, I have had this pain for months, turns out I just need to stretch and exercise my body go figure hehe Thank you!! 👏

@averageaimer8533 2 года назад

I realised that the hamstrings play a massively under appreciated and overlooked role in hip stability, positioning and flexibility and knee stability as well. Everyone talks about hip flexors and the glutes but modern life is completely detrimental to the hamstrings. I think they are the weakest link in my whole posterior chain but they make up almost 1/4 of it! They’re also fairly difficult to train without equipment.

@Uprighthealth Год назад

They’re huge muscles on the back of the pelvis and NEED attention!

@AlexProudfoot1 2 года назад

Do remember to allow the breathing to continue while stretching. So many of us do a glottal stop while exerting but this may not be helpful for us.

@VireIIa111 2 года назад

What would you suggest I should do for left leg only VMO pain?

@Uprighthealth Год назад

Keep strengthening that leg. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZMUF3coCP4Y.html

@lanettephillips1550 5 месяцев назад

The first ex was hard for me could not kerp my lower back down. The foot raises were ok just felt i did not get my toes high enough with my weight on my heels because i have bad knees. Any suggestions? All the other exercises wete good. Thank you so much.

@patricia753 2 года назад

Great video Matt, Thank you!!!

@Uprighthealth Год назад

My pleasure!

@MsAdreaL 3 месяца назад

Hi! Are there any particular stretches that should be done before or after this without? Thanks!

@Michael-dw4sl 2 года назад

Man I’m suffering from a gnarly tear, and this made my hips feel so much better ! Definitely not keen to get surgery as I’m a competitor in bjj and tkd 😂

@Jraymiami 2 года назад

Btw how much do the ankle weights weigh?

@briannab5296 2 года назад

I wish there was a way to put a shortcut to this video on our cell phone home screen!

@jwr3289 2 года назад

Same idea as the foot weight but I use a resistance band, stood on with one foot and the other over the opposite knee, also I like to try and stretch my feet and try and lift something light as I do this with my toes! Feels good 👍

@longdec2 21 день назад

Your exercises, including the stretches and core workout in your hip program, are too difficult for a Senior with a bad and painful hip like me. I tried and tried to do your program. I know it is a good, solid program that works for most people, I just wished it worked for me. Almost all the exercises are on the floor, and I cannot even get down onto the floor. My hip will not allow me to get into the positions I need to be in to execute the exercises or stretches. Someone needs to come out with a hip recovery program for people who have severely limited mobility. Your program is good, though, for most, and I wish you only prosperity.

@betsymckiniry7361 7 месяцев назад

Not sure I can get on the floor. Can I do the floor stuff on a massage table?

@luisboia8193 Год назад

OLÁ DOC..Luis from Portugal ..70 years old.been diagnosed with right hip arthritis..no running no jumping ..what set of excercises would you suggest..when standing all good.. when lying down flat pain ..thanking you in advance for your comments...Regards LUIS..

@wazmink2459 4 месяца назад

Lumbar spondylosis exercise

@jenniebigley3521 2 года назад

Safe, clear instruction, just the right place to start my program. I can see myself improving Thru practice, then to repeat the circuit next time:) thank you so much!

@Uprighthealth 2 года назад

So glad I can help!

@JonCFox333 Год назад

Could you please post a video of techniques or exercises to specifically address gluteal tendinopathy (GTPS)? Since so many of the exercises you suggest for knee and hip problems focus on increasing glute strength, this seems to only exacerbate my GTPS and increase my hip pain. But I know I must exercise so that my glutes don't atrophy! Thank you Matt for all your excellent, tireless work in helping me with my knee and hip rehabilitation.

@barbarapostman3448 2 года назад

Thank you for this free content and such a useful set of exercises. I have hip pain but have not been diagnosed so I don't know if I have FAI. I am considering your Healthy Hips 1 program and also thinking about the FAI Fix. Which one should I try? What are the main differences between the two programs? I did not see anywhere else to ask this question. Thanks in advance.

@Uprighthealth 2 года назад

Don't worry about the diagnosis name. ATM. www.uprighthealth.com/blog/chronic-joint-pain-atm-theory Healthy Hips 1 is more follow along style and easy to jump into. FAI Fix has more of a test/decide format. In general, I think most people find the follow along style easier and more convenient, but it's kind of a matter of taste and experience. If you're looking for the easiest entry into retraining hip health, I'd go with Healthy Hips.

@barbarapostman3448 2 года назад

@@Uprighthealth thanks so much!

@carolemartin6892 Год назад

Hello Matt. I have a tall horse & ride English. What would you suggest for a 73yr old who now has hip-leg pain while mounting my horse from the ground and swinging my other leg over the cantle of the saddle? In 2021 I could do this no problem. Now I need a mounting block. I love the way you teach. Thank you Matt.

@araksyaaleksanyan7868 9 месяцев назад

Thanks a lot I love to give you big hug ❤💋🙏Gad Bless You ...I have a hip pain and after x-ray Dog. told I need to have a surgery but I believe you from experience videos and I'm following your fitness tests,Thanks again I have a good result.

@triciaf5348 Год назад

Hi, I love the exercises, the first exercise lying on the floor, my left leg clunks when moving my leg out, and back into place. No pain, but can you explain why this happens with such a simple movement? Mt right doesn't do this. Thank you.

@selvinfuentes8275 Год назад

Hi I was about to have a surgery 😮 I fell playing soccer and I broke my hip. My doctor put 3 screws in my hip start dying I saw your bideos and I started doing your exercises and I don’t feel pain what that mean if my pain went away

@KenSaunders13 Год назад

Hello Matt. I'll begin by thanking you for the service you give to so many. I am looking for a video you have previously referred to but am unable to remember the title. It pertains to all the hip stretches for every muscle that may limit the ROM of my hip. I am fit at 56 after 30 months of yoga. I have made it back so far but still have cramping down the outside of my right leg whenever I turn my right foot inward and upward. I can feel the muscle that clamps down and won't release. I suspect TFL muscle. I have it loose at bedtime and am in the same place the following morning with the cramps. May I have your opinion on what the problem is, as well as instruction regarding the proper way to sleep, stand,sit and walk? You have helped me get this far and I thank you sir. Your ATM and RPP philosophy is spot on for me. 🙏 Any advice you offer is appreciated. Peace to you and yours. XIEXIE!

@marx992 Год назад

Hi there! Thankyou for your videos. I have (as told) bone on bone hip arthritis. Can i do this video? I have started limping and postponing surgery. I saw my Mother get hip replacement and two knees replaced. She was a mess and could never walk well afterward. I am still young enough to enjoy life and i feel so hopeless and scared. I work on my feet and by the end of my shift my back and hips are so tight and sore i can hardle walk. What you say makes sense. I have to try.

@larryadamson366 8 месяцев назад

Thanks Matt for the this informative and excellent video. I plan on continuing these exercises until I can do them as well as you do. That will take time. I agree with you that fast is foolish and slow is safe. You are clever guy and I really enjoy your videos. Thank you.

@fevenxegat4997 5 месяцев назад

Hi I need to join ur lecture how can I do that

@saraapolo6287 8 месяцев назад

Thanks for the video, will this workout work for FAI and a broken labrum too?

@Bruno10189 Год назад

i can't bend my right knee more than 90 degrees, i have pain from the back of my knee to the side of my hip, so the last exercise is impossible to perform, i do need more guidance.

@susannekalejaiye4351 9 месяцев назад

really useful post routine notes. For me the note about the neck (can do separately) was the most useful. Thank you

@Esthermyrrh 10 месяцев назад

Holding the head up is excellent for youthful neck & jawline too

@beckyyu3726 5 месяцев назад

Thank you . I have weak hips due to mitochondrial disease.

@cynthiathomas5754 Год назад

My knees stop crackling and many things have improved since watching this channel. It seems like the channel is being suppressed..

@EdwardShea-q6t 7 месяцев назад

Just came across this and really glad I did .Thank you for sharing this going to di it every morning.

@maureenpolak2184 Год назад

I also have the FAI program but find less likely to use as not easy to access like this follow along.

@wr9418 Год назад

Thank you!!! Exactly what I needed all in one video. I have your FAI fix program but I love the follow alongs. Not having to click into each exercise. Good job!

@andreamusatti Год назад

Love From Brazil!! thank You 🤸‍♂🤸‍♂

@bhartipatel3132 Год назад

I really enjoy working with upright Health. It is very helpful.🙏

@ReXo31BbeaT Год назад

Great video , thank you so much. I have really tight glutes that make my hips tight & doesn’t allow comfortable independent movement & so hoping this will really help me. 👍

@jerryeubanks491 Год назад

I have looked at a couple three of your hip videos and I don't see one that I've got and which is in the area of the hip on the posterior side neaar the top and bottom of the pelvis do you have a video for this

@AlexProudfoot1 Год назад

I notice it is wise to continue breathing the full length of the movement to not strain or block movement.

@enkig2624 Год назад

Might left hip clicks on the first exercise should I continue with this or skip it

@seaslife60 2 года назад

Thanks!

@Uprighthealth 2 года назад

THANK YOU so much! Really appreciate the support!

@LornaGerretsen Год назад

Thank you for sharing. I have oesteoporosis so am a,ways looking for ways to strengthen muscles and support my bones.

@chongsukbae5547 9 месяцев назад

You are very good and helpful

@ramyamendis8180 8 месяцев назад

Thank you for the great tips

@gillianbennett4518 Год назад

Hey, do you see an adaptation of this for chair yoga? I have clients who can't get down on the floor.

@Uprighthealth Год назад

Here's an adaptation: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Thz4tPRFs2Y.html

@Uprighthealth Год назад

You cannot strengthen your hips sitting in a chair the whole time.

@littlevoice_11 2 года назад

Is this suitable for arthritis in the hip (one side)?

@Uprighthealth Год назад

Yup. But first read this 📖Joint Pain and the ATM Theory: www.uprighthealth.com/blog/chronic-joint-pain-atm-theory

@daodo4905 Год назад

❤

@tamitng 2 года назад

👍👍👍

@lialevy3832 6 месяцев назад

Thanks!

@Uprighthealth 6 месяцев назад

That's so kind of you!

@jillsmithson5051 Год назад

Thanks!

@Uprighthealth Год назад

Your support is much appreciated!

@raynarzary 2 года назад

Sir please can you make a video on how to overcome restless legs after long drives or work. I feel like my legs are on fire before sleeping and creepy, tingly insects crawling inside my thighs n calves

@brokensoulministries4534 2 года назад

Yes, my feet n toes cramp something awful. I drink almost a gallon a day.

@dafe3795 2 года назад

Try rubbing magnesiym oil on your legs. You can make your own with magnesium chloride ana water in equal parts. You may also replace part of the water by alcohol as it seems the magnesium is then absorbed better.it may itch a bit, in that case your can rub a bit odd body milk/cream on top. The magnesium oil should be left for about 20min...it your can leave it on, no problems, it is just a bit sticky.

@raynarzary 2 года назад

@@dafe3795 Thank you so much for your kindness.

@kterlesky Год назад

Thank you 😊

@lanettephillips1550 5 месяцев назад

Both my hips were paining before now i dont ferl the pain as much so will keep working at these thank you.

@katehoneyman8593 Год назад

Another good one! This and the leg strengthening I feel the next day, but it is a good "I worked out ". I think I will stick with those two and the shoulder one for now. Up to 20 seconds standing on one leg! If I put my hands high up I can do 30".

@teodormacovei4648 Год назад

What if you have spurs on your femural head and avascular necrosis of femural head? I think there is no exercise to help .Just surgery.What do you think?