1 POWERFUL Exercise for Hip and Knee Pain (Functional Integration)
Learn one easy exercise combining seven elements to ease your hip pain. It's a functional integration technique, so committing it to muscle memory will keep your hips healthy every time you move. Whether you have SI joint pain, anterior hip pain, short hamstrings, poor glute activation, or even knee pain, this is a great place to start building healthy movement patterns.
You won't need any equipment, but it does start with the foundation of the short and skinny foot exercise (link below). The order of the muscle activations is important. Start slowly or follow along with the video. Remember, if you struggle with activating your VMO (vastus medialis oblique), you can tap on the muscle with your finger to make the body-brain connection.
You can check your posture using a stick if you want to go above and beyond. It could be a hockey stick, broom, small piece of lumber, or whatever object you have on hand. It doesn't need to be fancy.
The second half of the video dives into what each activation does for your body and movement patterns. The exercise is one of the most complex activations we teach. Take it slow, and it's helpful in the long term to understand the whys behind this exercise.
If you found this exercise helped you feel better, tap the like, subscribe, and notify buttons. You'll be the first to know what else we have each week to help you move freely and without pain.
IN THIS VIDEO
00:00 - Intro
01:12 - Hinged Knee Fl-Ex
05:20 - Certification
07:00 - Technique elements recap
10:34 - Next steps
RESOURCES AND LINKS MENTIONED
How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening): https://youtu.be/hdMolpygXGg?si=NAKQ_2MoJl1vPTzR
Weak Gluteus Medius? 4 Exercises to Strengthen It & Decrease TFL Pain: https://youtu.be/FDquH4R6aLY?si=2qP3ZbFpOgnGBMKz
1 Quick Exercise for SI Joint Pain Relief (and Piriformis Syndrome)
https://youtu.be/3V9DsFSXdrg?si=v2PgMm-k3Shak0VV
Precision Movement Certification Waitlist: https://www.precisionmovement.coach/certified/coach1/waitlist/
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
Learn one easy exercise combining seven elements to ease your hip pain. It’s a functional integration technique, so committing it to muscle memory will keep your hips healthy every time you move. Whether you have SI joint pain, anterior hip pain, short hamstrings, poor glute activation, or even knee pain, this is a great place to start building healthy movement patterns.
You won’t need any equipment, but it does start with the foundation of the short and skinny foot exercise (link below). The order of the muscle activations is important. Start slowly or follow along with the video. Remember, if you struggle with activating your VMO (vastus medialis oblique), you can tap on the muscle with your finger to make the body-brain connection.
You can check your posture using a stick if you want to go above and beyond. It could be a hockey stick, broom, small piece of lumber, or whatever object you have on hand. It doesn’t need to be fancy.
The second half of the video dives into what each activation does for your body and movement patterns. The exercise is one of the most complex activations we teach. Take it slow, and it’s helpful in the long term to understand the whys behind this exercise.
If you found this exercise helped you feel better, tap the like, subscribe, and notify buttons. You’ll be the first to know what else we have each week to help you move freely and without pain.
IN THIS VIDEO
00:00 – Intro
01:12 – Hinged Knee Fl-Ex
05:20 – Certification
07:00 – Technique elements recap
10:34 – Next steps
RESOURCES AND LINKS MENTIONED
How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening): https://youtu.be/hdMolpygXGg?si=NAKQ_2MoJl1vPTzR
Weak Gluteus Medius? 4 Exercises to Strengthen It & Decrease TFL Pain: https://youtu.be/FDquH4R6aLY?si=2qP3ZbFpOgnGBMKz
1 Quick Exercise for SI Joint Pain Relief (and Piriformis Syndrome)
https://youtu.be/3V9DsFSXdrg?si=v2PgMm-k3Shak0VV
Precision Movement Certification Waitlist: https://www.precisionmovement.coach/certified/coach1/waitlist/
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
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I’ve been using PM tools for myself and clients since 2011. I cannot stress the impact they have had on our lives💪🏻
I highly recommend the certification program for anyone who wants to take their physical health to the next level or to any movement pros who want to use the absolute best content with their clients😄
Thanks for everything, Eric❗️
Thank you for sharing your knowledge! I’m a yoga instructor (2024 makes it 20 years 😮) watching the movements, listening to your explanation of why we do it, practicing, then incorporating them into my yoga sequences has been a game changer. The feedback I’m getting from my participants has been positive. They say they have increased mobility & have never felt better. Just walking is easier. I work with all levels & seniors. I’m on the waiting list & can’t wait to learn more. Thank you for what you do.
Very true. Your information is clear and with efficient treatments and exercises that make sense.
Thanks I think I will try to perform this exercise. Not simple but very interesting
HI Coach E. This looks somewhat like the Hip Hinge. I appreciate the idea of using a stick to maintain a straight back as you lower. I cannot tell how much I appreciate the uniqueness of what you do!
Hi. I'm into Race Walk 7km. While I'm training, I find my hip movement is not quite correct like other walkers. How do I know if its due to my hips, or knees or my feet?