My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including programs for several hip and low back conditions (gluteal tendinopathy, hip arthritis, low back pain, sciatica, SI joint pain, disc herniations, and many more). Click the link below to learn more. a.co/d/1q3BjgP
@@RehabScience I wished you had it where we can copy these exercises just for references. Where it's printable and then I can copy it . Thank you , I am going to give my family and friends your website address, so they can watch your videos.
@@debbiec6216 My book has programs for the 50 most common orthopedic issues and each program has pictures of me doing the exercises and guides you through three phases of rehab. Each body region has its own chapter. My book would probably be just the thing you are wishing for. Here is an Amazon link, if you want to check it out. a.co/d/20o5vdS
Dear sir, I've been suffering from my right hip for months. I went to see a fysioterapist, an osteopath, an orthopedic, etc... I did exercises which I found in books and on RU-vid, Instagram... Yesterday I came across your video and I did all five exercises. I still can't believe it but the pain is gone. Completely and entirely gone ! I slept on my right side last night without feeling any pain. I am so very grateful for your help and insight in the human body. I can't thank you enough for making this video !
of course ! They want you to come back ! So they can make more money, never heal a patient too fast you are loosing money ! I’m really happy you got pain relief
I agree with you. You find better exercises on the RU-vid then PT. I was in PT for 4 months. Never fixed my rotor cuffs. Both torn... Went to a trainer in July and now my rotor cuffs and my pastor are way better. We're now working on the atrophy arsh Stick with it everyday my friend if you can 2 3 times to get your bottom strengthened
Brother, keep it up! Nowadays, many people suffer of pain on their shoulders, knees, hips, etc because of muscle imbalances. When the right muscles are not working in harmony then other body structures that are not supposed to do that work have to assist. Stuff like this if untreated and if the person keeps on abusing their body will just worsen things till it it so bad that you'll need surgery. If you have pain on your hips or shoulders look into increasing your mobility and strengthen the new ranges of motion, don't just stretch!!
I have a low back, knee injury, with arthritis in my right hip. This excercise wasn't easy, but felt great. I feel like my right hip opened up considerably. What a nice feeling. Thank you.
I am a soccer player with a slightly slipped disk....L5 S1. I also had knee pain . The last 2 exercises were game changers for me. All I needed to do was to strengthen lower back and glutes along with quads and hamstrings and I basically have no more pain even after a hard soccer game. Thanks
Oh man, I did the last exercise shown for 3 sets of 10 with a short pause at the top and my lower back pain was instantly relieved. Suffered with this pain for several months now , thanks for this video,I’ll be doing these every day now
I have vestibular issues which affect my balance. Have been doing these daily for 2 weeks and already feel the difference during my hikes. Will do these for the rest of my life. Thank you!!!
Great job! You are a great instructor. I’m on my 5th PT plan so I am now an expert on being a PT patient. What makes PT successful is having the patient know which muscles they should be engaging😊. You did a great job explaining this.
Thank you so much for this great video, sir! Hip and glute training are so underrated imo. Its easy to understand how to do the exersices, love that you are taking your time to explain why they are so important too, just superb work! I have been doing clamshell to target gluteus medius, but Im definitely going to add some of the exersices to my kit 🫡 Thanks again, man!
Sir, m from India after my acl surgery I can run,sprints ....... Every thing but d thing no due some weakness I thing in my operate leg to pelvic I have little pronation dat can i see........ How I will fix that please 🙏 have some knowledge
No 2 and 5! OMW they both felt so good! Painful but good!! I thought it was piriformis, but from your exercises, I can feel it's the gluteus minimus. Thanks so much for your help with my constant hip pain.
Great video! I've been suffering for over a year with hip pain, been to ortho, PT, and had PRP done but still no relief. Just came across your video and going to try it 3x a week. Love that you have research to back it up! It gives me hope. Thanks!
I have a broken femur with a femoral nail and I can stand on the injured leg and have a trendelenburgh gait. I can move my leg up and down in a straight line. The last exercise you mentioned I can do on my good leg but not my bad leg. Your explanation is clear.
Thanks for this video. I found the pelvic hitch (#4) to be particularly helpful. I have some long-term issues deep in my left hip, and this one seems to hit the spot. Plus, I can do this stretch almost anywhere. And, while I have been doing bridges for a few years, I have recently increased the variations and reps. The hip abduction with internal rotation also really hits the spot. I've been doing them quite a while without the internal rotation, and that single change makes it exponentially more challenging. I'm gradually erasing my FAI diagnosis with targeted glute med and min work.
As a fellow FAI sufferer for years I have to share that banded hip mobility exercises saved me. Strengthening atrophied muscles is important but the range of motion and relief you get from the band is truly life changing. Let me know if you want links to some videos and keep up the good work 👍
Finally you have shown me exercises to help the pain I've had for the last year in my gluteus medius. I have been to PT and a chiropractor that have not been very helpful. Many thanks! ml
These are great exercises, thanks. I had severe lateral glute soreness while backpacking up a 10,000 foot mountain. Was really slowing me down. Definitely going to try these to build my strength.
Saulza, is your lateral gluteal soreness only on one side? If so, there is a very good chance your pelvis is off on that side. Think about it … if both legs are supporting your body weight while doing the backpacking, why is there severe lateral gluteal soreness only on one side?
Damnnnn!!!! This is Sooo helping.... Thanku soooo much sirrrr.... I was suffering from 6 months..my right hip tightness and pain through my thighs and hams... But after i saw this video... And started all 5 exercise... My pain and tightness is gone... In just 2 days.... And im feeling better than way before... I can sleep now on right side... So thankuuu very.. Helpfull video... Keep making.. Such videos... Lots of love❤
I just subscribed to your channel. I was looking exactly this information because I was diagnosed with DDD. I have seen other videos, and today I find yours, and I definitely pick this one as the best video for my problems. Thank you so much for your help😊.
I donno if you eat any "junk food" but it causes inflammation. I had to clean up my diet, and two weeks later sciatica and any aches and pains were gone. And my ankles were noticeably slim. Just something to consider if you have anything that might have been caused/triggered by inflammation. Yes, in the past piriformis and other exercises helped, but this helped more - unexpectedly.
@@debbiec4407 I can't imagine having both legs broken! I have a vivid memory of not being able to hold myself in the sitting position, that was scary! You've given me some hope, 7 months in and I'm walking ,still using my stick so I don't "learn" the limp but there's been some improvement this month. I do this mateys exercises nearly every day, I'm convinced they work, especially the pelvic hitch!
I have been trying to heal this kind of nerve? pain in my left glute? hip? and have been trying exercises that target the sciatic nerve or piriformis muscle and I have not had much progress at all. I started a full on exercise regime a year ago so it can really act up ( I am a 50 year old woman ). I just finished doing all 5 exercises, 3 sets of 10 on each side. Afterwards, I felt right away that nice feeling when a specific area gets a good targeted workout and I could feel a sudden sensation of blood and chi? "warming" that whole area on my left glute. Very happy to start including these exercises into my program. Thank you sooo incredibly much.
So glad to hear you had a good experience with these exercises. Often times, pain in the hip and low back improves when we activate and strengthen gluteus medius and minimus.
I do Spartan Races and I've been dealing with pain in this area on my right hip for a long time. It's starting to cause lower back pain on the right side as well. I will be doing these exercises daily. Glad I found your channel. Prayerfully this will eliminate the pain and I can continue to train without pain. Thanks in advance Sir! 🤝🏽👍🏽💪🏽🙏🏽
Looking forward to help from these. Really appreciate how clear and concise your teaching is. Appreciate the info about the studies done on muscle recruitment also. Thank you!!!
That last exercise. Holy shit. Used muscles I've never used before. Man. I tried everything to hit that chain. This was the end of a very long quest. Thank you, thank you, thank you.
Thank you so much for this video, honestly I can already feel the difference as if it just needed to be activated. Knee pain, lower back tightness, gone! Thank you thank you thank you 🫡
Thank you. It has been a year since I had surgery to reattach my gluteus medius muscle and even after extensive PT, I still limp as badly if not more so than before surgery. It exhausts me just to walk a short distance because of the pronounced limp. I’m hoping these exercises will help.
Read your response. I had a medius tear and tensor fasciae latae that they suggested some might operate on but they felt P. therapy would be best to try. This video really worked in helping me do the right exercises in the right way. It does need to be coupled with normal walking to re-establish your correct walking gait and posture.
not even to resolving problems but for preventing them... this is incredibly useful in a world where this muscle gets destroyed from prolonged sitting and inactivity - I hope more people find use of this
You are so correct I was driving a semitruck for a living 12+ hr per day on the seat no good for anybody I have lowered back pain my R knee is in pain and my R Big toe inflammation I m going to do this for awhile and hope for my improvement I have enough with this pain
Fantastic review to help with muscle imbalance in the glute/hip region. Thanks for going over each exercise thoroughly. I often refer to your channel whenever I need to strengthen areas of concern. Thank you!
@@Called2Serve26 Thank you for considering getting my book! I spent two years writing it during Covid and I really think you would find it to be a valuable lifelong resource. It has comprehensive programs for the most common conditions broken down by body region chapters. Here is a link, if you want to learn more about the book. a.co/d/d6snKFL
@@RehabScience you're expertise and passion is reflected in your presentations! The book looks like an exceptional resource. I just ordered it to compliment my quest to learn about healing my body and potentially prevent overuse injuries. Thank you again.
Question: Multiple sources seem to indicate that 90° hip flexion + abduction involves the Deep 6 external rotators. Does this mean that the normal hip abductors (glute med/min/TFL) no longer play any role in abduction once the hip becomes flexed, or rather that they simply start sharing the load with external rotators?
Thank U for the exercises taught. I had been suffering burning pain on my outer thigh and searching for relief. Will be doing these top 5 hoping it could ease and normalise my leg back.
thanks for being up to date. My PT for hip arthroscopy hasn't had a CEU in years and I ended up with hip flexor tendonitis and an impingement . I have a 10 week wait to get into a different PT.
I have a severe case of Guillain Barre Syndrome. I wasn't able to move much of my upper body and couldn't move my lower body at all. I was diagnosed with GBS about 12 years ago. I was standing and had a set back, because my husband passed away. I am now able to walk with a walker or touching the counters. I can stand without touching anything. I am trying to be able to walk around normally. I discovered that my hip muscles are weak. If you wouldn't mind, could you tell me exercises to do to help me strengthen my hips and anything else. Please. Either way, thank you so very much for sharing. You are helping more than you know. ❤
Just had a review of the MRI on my pelvic region, which came as a result of pain in the glute/Piriformis area. MRI revealed ".......there is tendinosis of the left gluteus medius and minimus; a small interstitial tear of the left gluteus minimus at the insertion, and mild tendinosis of the hamstring origins bilaterally." Doctor is emphasizing strengthening of the glute medius/minimus. I'm not asking for a diagnosis, but based on the MRI report, would you recommend doing all 5 of these exercises, or some more than others. Thanks for a great video!
Yes, I would recommend performing any of these that can be done with no more than mild (3/10) pain. The exercise in this video or some of the best ones for addressing glute tendinosis and/or tears.
For some reason number #4 works better for me than the usual #5. Just make sure you keep distance between your legs and always hold your pelvis parallel to the floor without any tilt, when you bridge and do it slowly concentrate on the muscle in your head. Number #5 is much trickier to target the full muscle.
This is a great video and thanks for the explanation.. i have a problem with my left hip and with knee doing hyperextension.. these exercises will help me greatly.. looking forward to your next video. Thank you so much
Thanks so much. Surgeon wants me to do hip replacement in the next few months so I’m in PT to prepare. I’m kind of annoyed that my PT didn’t explain some of these better. Thirds fine points of hip rotation are already making me feel better.
I have had pain in my right quad and lower right back and right butt when I walk or go up stairs. I have a decided limp when putting weight on the right leg. This has gone on for way too long. Orthopedic docs and PT couldn't really find the problem. Through my own research and a wonderful pilates trainer, I think narrowed it down to a weak gluteus medius on the right side. These exercises are wonderful and I'm hoping I'll be able to walk without a limp by the summer.
Your symptoms sound very much like they could be associated with a weak gluteus medius. I wouldn’t be surprised if these exercises end up helping you. Best wishes with your recovery!
Thanks for these great exercises. I have referred pain from my gluteus minimus for well over a month now and got great relief doing these besides my stretches
Exercises discussed are 5. Lateral cinder block step up 4. Lateral touch down and pelvic dip on cinder block 3. Leaning standing hip abduction Highest recruitment - 2. Single leg bridge 1. Lying side leg raise with cues of abduction and internal rotation
Thanks for these! I get lower back pain when I do long runs and my Physio said it’s due to weak glutes and hamstring who would have known! Is this the most common cause of lower back pain?
Glad the video was helpful! While glute exercises help many people with back pain, the idea that the back pain is caused by weak glutes has been debunked. Many individuals with low back pain score normally when objectively strength testing the gluteal muscles. The exercises likely help back pain through another mechanism rather than increasing strength.
Hi, I'm 70 years old and Covid really did a job on me, or I did it to myself. I stayed in bed or sitting in the house with depression for two years, and now I feel as if I can barely straighten up. My left hip and both knees hurt. I can only walk slightly bent over with a lot of hip and knee pain. I've sort of diagnosed myself as having "Dead Butt Syndrome." My doctor didn't disagree and has given me the go ahead to exercise. Would these exercises help? Thanks!
So sorry to hear that Covid was so hard on you. I know I was depressed at times during the last two years as well. Yes, these exercises would be very helpful in terms of strengthening your glutes and many other lower body muscles and helping you stand up with a more erect posture.
Isolating glute med in these exercises is fine to build weak meds, however, wheat is really required are exercises that rehabilitate the faulty gait postures etc, whose imbalances cause these low back, hip, medius etc. problems in the first place. E,G. A walking gait in which the pelvis tilts on fore foot impact will with repitition over miles of walking, lead to serious muscle imbalances and weaknesses, If patient can have this walking gait re-educated then this is ideal
After your video, both my legs started tingling and I felt like it was the thing I'd missing all these years. Thank you so much. Great work! @@RehabScience
I have waddling gait and only soreness is in the quads, not any joints of the body. This is because I tense my quads when lifting legs to walk. I have tried various exercises but nothing has shifted. I tried the last of your exercies and for the first time could really feel the gluteus muscles. Will do these for 3 weeks and see if the Trendelenberg gait goes and the quads become less sore when I walk
Thanks you so much, I have back and hip injuries from years ago, and two meniscus tears. I need to strengthen the gluts. I can do these at home, can you please tell me how often I need to do these exercises ? I’m 76, and avoiding any operations.
I only had physical therapy for not even a year after breaking my femur and I have had a considerably weaker left leg since then and I also have issues with my joints (in my wrists, knees and ankles) and I am hoping these help considering I'm only 17 with these issues.
Thank you! Yes, typically these exercises can be done every day. If you notice a flare up in pain or soreness, then you could switch to every other day.
Last exercise really target gluteus minimus. Biggest contribution of minimus is when you do medial rotation with your hip. So try to have internal medial rotation by moving your toe down when you’re doing any sort of abduction.
