2 Simple Exercises to Stop Your Hips from Pinching

Updated: May 11

Do you ever feel that nagging "pinching" sensation when ever you flex your hip? Maybe at the bottom of a squat, sitting, or going up and down stairs?

This is something we call Hip Impingement, and the good news is that often times it can be corrected through proper movement mechanics and correcting muscle imbalances.

(You can read a little more about what hip impingement is here).


I am going to share with you the first exercise I give (almost) every patient who comes in the door with complaints of hip pinching. Impingement is all about learning to move with proper joint mechanics to reduce excessive stress and pain. This quick video below will teach you the foundational exercise to get the joint moving in the right ways to stop the pinching.



Once you have mastered this movement, it's time to move on. In the next video, I am going to talk about something called "butt tucking (or winking)." This is a really common movement pattern I see with patient's struggling with hip impingement and can actually further the symptoms you are feeling. Check out the video to learn a simple exercise to help correct it and put an end to your pain.



Hope this was helpful in getting your started on your journey to correcting your hip impingement. Remember, these corrections TAKE TIME. Rehab for hip impingement is not an overnight things, and by no means are these exercises meant to be a "quick fix." Consistency is key. Find yourself an experienced Physical Therapist and start putting in that work! I promise it will pay off in the long run.


Check out more of my hip impingement resources below:


The Ultimate Guide to Hip Impingement: Part 1

The Ultimate Guide to Hip Impingement: Part 2

Virtual Workshop: Hip Impingement 101



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