Get healthy hips with the Healthy Hips 1 program: www.uprighthealth.com/healthy-hips 💪 And if you've been told you have FAI, check out the FAI Fix at www.thefaifix.com

Okay this gave me immediate pain relief. I only did four sets of ten and then held the position twice for 20 seconds. Thank you 🙏

haha! You guys are funny. 6 LONG years ago, OY, (at age 52) one of the first symptoms I had of FAI was groin pain. After a speed walk, the next day I could barely walk, the sharp groin pain was intense. After two months of trying to fix it on my own, I went to one of "the best" sports med doctors in my area at the time. He told me it was a symptom of ¡ARTHRITIS! (x-rays showed only minor, of course) I find it SO annoying that I had to go along for some time thinking I had arthritis, and I was up for a potential hip replacement. I was not down for that AT ALL. The good news! --->I've had a steady uphill improvement since I've been working with you guys. These types of exercises has helped me tremendously. I'm not anyway near normal, but progress nonetheless. Thank you Upright Health for BEING! Such a breath of lung-filling fresh, clean, air. 😊👊🏻👍🏻

Zumba instructor here, so very aware of what works and what doesn’t for my body- and this finally worked after a week of discomfort! Thank you!

You two are entertaining, as far as sports stretches can go. I sent this to my client. Thank He’s a old golfer.

Just want to say thank you for all the information you give to us!!

Wow, stumbling upon Josh Hash before @Strength Side is surreal!

Wow, literally my exact scenario down to the trigger movement. Just tried the frog exercise and it offered so much relief. I'm astonished at the timing and likelihood of this video making it to me. Thanks a bunch for doing what you do, your philosophy on dysfunction and pain is refreshing, it's much appreciated.

@Uprighthealth

7 жыл бұрын

AWESOME! Thanks for sharing and glad it helped!

@holistically_nicki

6 жыл бұрын

Absolutely second what the WickerChimp has said. So glad I found you. I did this excercise and as soon as I went down into the frog I said "yeppppppp that's the one!" Thank you guys so much!!

@marktracey32

6 жыл бұрын

I've tried this before but only as a stretch, thus just making my adductors weaker. This video is a game changer

@susyqusy45

5 жыл бұрын

Cant wait to try.Been miserable for months

@MrJaycobsen

5 жыл бұрын

@@Uprighthealth How long do you recommend to hold each rep for these kinds of exercises?

Information you need is 4:00 in if you don’t want to hear the ramble…

Oh my goodness, this is exactly what I needed. Thank you SO MUCH. Your videos are always so helpful.

Thanks!!! This helped me after a short try. I haven’t been able to walk well for years and I already feel more relaxed! I also used a roller melt method by simply placing the roller between my legs while the top leg weight rests and does all the work.

Great info thanks makes a lot of sense had same issue for 4 yrs also

I had pain too similar to Anna's. I followed along as the video played and WOW. INCREDIBLE RELIEF. Thanks for the help Upright Health.

I also had some shaking going on during frog pose! Will try this routine.

Mate. Unreal. Ive had issues with this for years. The frog thing worked, its allowed the tendons to relax. Thank you... subscribed

Man I have been searching for an adductor exercise for weeks and the frog one is definitely going to help with my tendonitis. You have no idea how grateful I am for that advice. Please keep giving people advice like that. Trust me you will get rewarded !

@andreamolina9809

7 ай бұрын

Hi, i have too tendonitid in adductors, how are you feeling? Did you heal at all?

this helped me so much. Thank you.

After 2 years of struggling with this pain and even struggling to pinpoint where the pin was coming from even PT's were stumped. I realised this week by accident with my trigged point ball the really high up in the groin where the adductors connect was the trouble spot. Ive since been trying to relate them and searching for info know I know which muscle group to search for. THIS VIDEO may have just solved my two year ordeal, the drop in pain after trying this is so noticable and I cant thank you enough

Great relief. Thank you so much!

This gives me great relief, I have been feeling a lingering pain in my left groin since I was twelve, and I still haven't found the solution. I just recently got diagnosed with scoliosis, and a hip tilt which tilts forward on the opposite side of the groin pain. This forced the adductors on my left to get weak, and the weakness of my adductors to cause stress on my rectus femoris when I stretch/create movement with my hips. Although my rectus femoris was compensating for my inability to engage my adductors, the lingering pain hugely came from inactivity in the adductors, and strengthening my adductors gave me huge relief. Your exercises are too also helping.

@Uprighthealth

6 жыл бұрын

Thanks for sharing! Really happy to hear that you were able to figure out what was ailing your body! :-) You can also share your story in more detail at uprighthealth.com/share

@Dirtysoda_

3 жыл бұрын

I think this is my exact situation!

I've been having stiff groin pains for the past 3 days (after an intense leg/glute workout,) where it has affected my walking. I tried icing, massaging, resting & elevating. Nothing worked until I came across this video. I didn't think to do this position because of how much pain I was in, but it worked wonders instantly! Thank you

Works a charm. Been having slight adductor pain for close to a year now. It always felt tight no matter how I stretch it. Frog excercise helped within 5 minutes of applying.

I've had hip impingement for two months. Chiro, ART, and PT haven't helped. This provided some instant relief. That's crazy.

Im suffering with piriformis syndrome, i believe this will add to speedy recovery for me too! Thank you.

I value the in depth explaintions. Thanks

You guys are awesome! This actually helped a lot

Nice! I like the way you play around with things to figure out what’s going on. When your go to methods don’t work.

Big thanks for this video! I am diagnosed with a hip impingement and no yogateacher or physical therapist ever told me this, but it seems to help a lót to activate my adductors. Indeed immediately less pain. Instead of doing the frog, I use a yogablock, which I squeeze between my thighs when standing or doing bridgepose. The frog feels a bit uncomfortable still in my hip-joints.

Oh my gosh I’ve had this same problem for years. I slipped about two 1/2 years ago and it’s gotten tight and worse-pain. I use a vibrating massage gun on low, foam roller, stretches...and now I’m going to do this!!!

I just want to say thank you I finally found an exercise I can actually do. I am going to make this my new routine. Due to the fact, I was born with tight muscles in my legs. This type of exercise provided me the ability to strengthen the muscles. In order to regain the flexibility that I've lost for about almost 5 years. Over the years I have tried many different exercises and they did not work, I was still in pain every time I tried to spread my legs. Thank you so much!!

Thank yo so much. It helped within minutes!

I have the exact same problem. I did this and seems to help. Thank you.

I tried this and it helped so much, thank you!

Are these exercises also good for improving golf hip rotation? Thkx

Thanks guys. Just seen this and no better time to try it than now that we’re on lockdown! Mine have been tight for over 15 years and I’ve also tried so many things. I can’t even sit in the lotus position. I go to physio every week but not tried the frog apart from the odd messing around. I’ll let you know how it goes 😊

I have had a gracilis problem for quite some time. over a year, been to PT multiple times and can't make any improvement. Where are you guys located? I need help lol

I guess my inner adductors on the left leg just started hurting. I did 1 hour heavy bag training of roundhouse kicks and after the 30 mins the pain was so sharp i couldnt even stand on my left leg. Came back home and saw this video. Literally did the frog position once with the video and immediate relief holy shit. Highly recommend for people who just start experiencing this!!

Thank you so much for this! It works! I was inactive for years and I did some intense workout a few days ago, including like 75 squats in total. The next morning I almost couldnt wake up from the bed. My inner thigh is killing me. Standing and sitting and even going up/down stairs is incredibly painful. Spent the whole day walking like I shat my pants. Luckily I found your videos that night, did the frog, and I swear the pain was significantly reduced after that! Added the other leg stretches, and then after that my legs are normal again (with only tiny tiny soreness)

@nickfleming3719

Жыл бұрын

That's called muscle soreness and is completely normal and a good thing. Getting blood pumping into sore muscles will relieve pain temporarily but the body needs several days to repair, so don't start overtraining just to get pain relief or you will actually injure yourself

“Nice job Josh ... Have you been practicing” 😂😂😂

@antwandarellefenton

3 жыл бұрын

Lol 😆

@hickorysocks2628

2 жыл бұрын

You just KNOW they have fun with each other when the cameras aren’t on 😋

Feel like this was made for me! Thank you!!

I have exactly the same problem as Anna and have also been dealing with it on and off for years, so I'm going to try the frog stretch. Thank you!

@thisisbob1001

4 жыл бұрын

I'm doing that now 🐸🐸🐸🐸🐸🐸

@emmareadagoodbook9643

4 жыл бұрын

How did you go with the frog pose?

Glade I came across this video, thanks guys 👍🏽

Funny enough I am called Anna as well. Only I am living in Sweden and my inner thigh muscle has bothered me from 2010. Sometimes I can hardly walk. Sitting on a chair and then standing up is a crime. I have done this exercise 1 time now and a already feel the difference. Thank you so much. Anna

THANK YOU

Loved it!

Wowww after doing the frog exercise, my adductor pain and soreness is starting to go away! I can even finally sit on the floor with my legs crossed! Thank you!

I've had adductor pain since 2009. Going to do this. Thanks.

@pedrocerda6574

3 жыл бұрын

How’s your pain since implementing these stretches? I’m interested

@KamPOV01

3 жыл бұрын

@@pedrocerda6574 same

@molamolalaaa2968

Жыл бұрын

Does this exercise help?

im dying cause of that frog position, its one of the most painful position I can do... hurting so much in the crease, deep in hip/groin, upper inner thigh. I am very active.. yoga, cycling, martial arts.. Edit: I think its probably some bursitis/tendonitis and impingement... because I started getting very active again since a while. Combined with regular tightness in the area.

After going to the gym, asking for advice and nothing really working, I've finally found a combination of exercises that have healed things a bit. I believe cardio machines, stretching, and the abductor machine is making things better - less tenderness and more strength.

This was the exact thing I needed! Thank you 😊

@Uprighthealth

2 жыл бұрын

Glad it was helpful!

This is exactly my situation! I also wonder if tight external hip rotators can have something to do with it. I'll give this a try!

This is the answer to my problem for probably a decade.. thank you so much Makes sense that this is the reason for my tight piriformis. Now I can get greater hip external rotation woo how exciting and how satisfying its going to be to be able to sit cross-legged!

Thank you 😊

Thank you so much god bless y’all I went to the doctors and this helped a lot

Could I have torn one if these? I have pain near my ischial tuberosity, and it moves further in and nearer my perenium. It's ALWAYS sore, and it hurts even more if I accidentally rotate my leg/hip in/out. It's like it hurts if I twist. Also my knees crackle if I squat.

How do i know if mine is tight vs weak? Thanks in advance

Interesting. Thanks

Thnx! What if it hurts afterwards or in your groins?

Wow! Thanks!!!!!

This is great, very helpful. I would tag it with False Sciatica, piriformis and psoas, so people can find this video.

Thank you so much for this video

@Uprighthealth

4 жыл бұрын

You are so welcome!

Very good video!! One question: I want also to go to the gym but after some days the pain is getting stronger.. so shall I do only these exercises until my abductor gets stronger and then I start going to the gym again?

MY PROBLEM EXACTLY!

Excellent!

You guys are too silly, and i love it. Keep it up guys! :)

These guys are funny haha. But it makes the videos more interesting to watch!!

@Timetravel1111

5 жыл бұрын

Nic Graham my exact reaction.

@Designbynine9

5 жыл бұрын

"aren't" I concur

Yes

This is my story too. Going to try this! Who is also going to try it?

Strength side!! Hope this helps, mine has been tight and snapping for years due to ballet

Hi does this work if you have adductor tendonopathy? I got prescribed anti inflammatory meds which I am against taking.

I tried and bringed me more stability and strengh to the left leg were I have pain, I think its a good start

Hey guys, Any idea if the problem is not the groin but the gracilis? Very much appreciated!

Well , have a feeling like need to comment . I been having my problem for about 5-6 years . I had 4 MRI scans and they didt see anything, so they couldt help me .On one of my legs i had steroid injection which stop the pain (but still cant run etc.).Since then i had couple more problems (low back , it band, gluts ). So I decided to find the help on the internet and started watching all videos( and ofcourse do all this exercise ) .Now Im in better condition but still have pain in my adductors when im doing exercise .Im planing to focus on them (adductors ) as soon as possible .Lets hope this video will help me .THX

@gussi123

5 жыл бұрын

Adam Zahu update??

@tanvirrayin053

4 жыл бұрын

Did pain gone?

Why does these last few months my left over thigh abductor is super tight but it feels more like it's in a crook and need to be popped. Was is that? I noticed it actually when I was on my back with legs open. And my left leg inner thigh was super tight. Please help.

How can this be modified so that the inner thighs don't hurt when you are trying to lift your leg to your chest? I have the same pain in that area, but torquing my hip doesn't hurt as much as lifting my leg, or bending over the inner thigh that really hurts.

I have been doing some (really low amount of) Horse stance/deep wide squats one day, perhaps without proper warmup. It has happened to me before that i felt some vibrating muscles below my testickles. anyway, it happened again, but this time my right side adductors ( Which is my less flixble side ), were a little bit sore. It brought me to some back pain that by the time that i heal have passed away, sort of. anyway, the ADDUCTORS do not stop from being pain in the ass. it can occour everyday, even after several days without pain, ( I run, i train, and i even sqaut). but i am not getting rid of it no matter what i do (2 times a week yoga as well - with no pain at all). So what the hell?

if my inner thigh tweaks when doing ab exercises do you think the inner thigh is weak or strong and thats why its taking over? I do have weak glutes as well. If i tense my inner thigh it feels a bit tweaky (not enough to put me out for a long time) but i cant go straight back into the exercise.

I have terrible pinching in my left hip right where the hip joint is when I spread too much in the frog stretch, goalie stretch does the same to me, I can't really stretch my inner thighs and have pain. HELP! :-)

do you recommend doing the frog position after 2 weeks of rest after a grade 1 to a mild grade 2 strain?

i dont get the exercise. is it just a stretch that you repeat?

I discovered that position on my own recently after being diagnosed with OA of the hip. The physio exercises are so painful that I would do yoga poses afterward to relax and that segued into finding this frog position! for a stretching helps so much

do frog position and just try to push the floor? is it enough?

I've been doing Clam shell it helps But does not fix the problem I forgot about the frog thanks for showing how to do it

Thank you India for giving yoga

Worked instantly

Excellence! Ahhhh....relief!

I've noticed when warming up for side kicks, that when I swing my leg out to the side with a straight leg the height I achieve is a lot lower than when I swing my bent leg out to the side. I'll have to look around for more of your videos to see if you've shown some exercises to stretch out the adductors.

I will defo try this xb🇬🇧

So how about if the pain goes down from groin to ankle. It moves alot. I'm pretty flexible and I do workout do squats, lunges, I do tissue work and it's so sore right now just from tissue work. Not sure what else to do.

If its tendonitis do bent knee fall out and if its really bad bring it back up against gravity with your hand

Really appreciated your comments at the beginning. My wife has been suffering from constant elbow pain for at least two years. It’s pretty debilitating. She’s done PT, shots, etc. Her doctors seem like they’ve lost interest in figuring things out. Do you have any exercises that I could share with her? The pain is aggravated by any grasping motion, but she does have pain at rest especially at night while trying to sleep.

@joannaquanttumphysics

3 жыл бұрын

Try sleeping with hands slightly bent backwards, no phone for a while! Ultrasound therapy may help-not on the boney area!

@guillermococofrito9196

2 жыл бұрын

Try wrist extension exercises. They work in a lot of cases.

What do you mean by popping?

Can an adductor strain from the top inner thigh cause pain to the medial knee and down to the medial ankle? I also had the issue with pivoting…which has since greatly improved but I still have pain down my leg along with some clicking on the medial knee..I’m wondering if this is all caused by the adductor muscles..

📣IT'S CALLED ATHLETIC PUBALGIA I've had 12 yrs of this and a groin reconstruction

Super sir

I wasn’t really clear what the frog position entails because of the camera angle. But I like the tagline: pain sucks, life shouldn’t. Nice. 😎

So I get this sometimes during squatting and it’s hell. I found it’s been greatly reduced because I worked on my form me feet were like a duck when the should be straight and it would put too much pressure on my inner thigh sometimes it’s something as simple as watching your form in a mirror

+Upright Health How long do you recommend to hold each rep for these kinds of exercises?

@thisisbob1001

4 жыл бұрын

2 days each side

I keep feeling this in my tfl any tips?

what about correcting anterior pelvic hip tilt?