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Why Your Hip Exercises Are Not Working

How can you choose the right exercises for your nagging hip?

Random YouTube hip exercises may improve your symptoms. 

However, having pain as your guide doesn’t always get to the root of the problem.  Pain medication will take care of the pain, but not the root.  

We have a secret to share with you.   Pain is like a fire alarm.  It ALARMS you to notify that something is happening.  However, it doesn’t help you understand why and how the fire started.  If you turn off the fire alarm, it doesn’t mean we solved the problem.  Taking pain medication is analogous to that.  The alarm (pain) turned off by taking pain medications, but the problem still exists.  

We are here to solve bigger issues, such as…

–  You can’t sign up for a race with friends because you are worried running more than a mile hurts the hip.   

–  You worry about swinging the golf club because your hip blocks your follow through.  

–  You can’t enjoy going to yoga with your friends because the hip hurts during warrior pose.  

–  You can’t enjoy time with your kids because you can’t sit down comfortably.  

To solve the problems above, we need to get to the root problem.  Now, you may ask, how to get to the root issue? 

It is not a simple answer.  For example, in our practice, it involves the patient’s medical history, daily activity patterns, behavioral patterns, walking mechanics, movement ASSESSMENTS and many others.  I understand, it feels like a lot.  

Just remember that ASSESSMENT is vital.  

Therefore, we will go over Hip Self-Assessment Tests to help find the right hip exercises for you. 

Here are Two Hip Self Assessments that we use in the clinic.   Use these self-assessment tests, note your findings and read the directions after the videos. 

Active Straight Leg Raise Test 

Seated Hip IR 

If you have tried the self-assessment tests above, CONGRATULATIONS!  We know you are serious.

Now that you know your findings, we can move forward with an exercise that has a higher probability to help the hip.  

  1. If you found restrictions in BOTH Legs: 

If you had restrictions in BOTH legs during the self-testing, the videos below are great exercises to start with.   When both legs lack in Hip Internal Rotation OR Straight Leg Raise, it usually shows it involves the core.  


90/90 Deadbug Exercises 

90/90 Hip Lift Exercise


If you are an individual who has more range than the normal angles noted in the videos, but you have pain, performing the 90/90 Hip Lift Exercise and the video drills below can be helpful.  

If you are curious on the WHY, please contact us at

  1.  If you found restrictions in ONE Leg 

If you are an individual who had restrictions on one side, perform these drills.  From this context, weight bearing on the restricted side is recommended.  For example, if your right leg is restricted, perform the drill where you are using the right leg more.  



So, there you have it. 


An effective exercise is not a fancy exercise.  When it is targeted, specific and individualized, the exercise effect doubles. 

However, through a blog post, we know that nothing can be 100% accurate and helpful to everyone.   

Therefore, we will host a Chronic Hip Pain webinar in July.   If you are serious about improving your hip, email us to reserve a seat at no cost.  

Health Advice Disclaimer
We make every effort to ensure that we accurately represent the injury advice and prognosis displayed throughout this Guide.
However, examples of injuries and their prognosis are based on typical representations of those injuries that we commonly see in our physical therapy clinics. The information given is not intended as representations of every individual’s potential injury. As with any injury, each person’s symptoms can vary widely and each person’s recovery from injury can also vary depending upon background, genetics, previous medical history, application of exercises, posture, motivation to follow physio advice and various other physical factors.
It is impossible to give a 100% complete accurate diagnosis and prognosis without a thorough physical examination and likewise the advice given for management of an injury cannot be deemed fully accurate in the absence of this examination from a qualified healthcare practitioner
We are able to offer you this service at a standard charge. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied in this report.

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