4 Exercises to Fix Internal Snapping Hip Syndrome (Psoas Strengthening)
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Published 2022-11-18
Coach E and Dr. B discuss the root causes behind snapping hips or iliopsoas tendonitis before diving into 4 exercises that will address the root cause. (Hint: it’s not surgery!)
Today they’re focusing on the internal category of hip snapping, where the iliopsoas skips over the bone in your pelvis, causing you to feel that clunk.
Coach E also demonstrates the Thomas Test. this will show you if you have work to do lengthening your psoas. Shortened or tight iliopsoas muscles tend to be common in people who sit much of the day and women after childbirth.
Next, they’ll show you four easy, at-home exercises to improve control over your psoas and increase the length to get rid of snapping hip syndrome for good.
And don’t forget to stop stretching your hip flexors in the interim.
If you find this helpful, like, subscribe, and tap notify because we’re releasing a new video or two every week. Even if you don’t have the movement concern we’re covering, you’ll still learn something about your body and what you can do to ensure you can keep doing what you love.
IN THIS VIDEO
00:00 - Intro
01:00 - What causes snapping hip syndrome?
02:35 - Thomas Test
05:30 - What causes a shortened psoas muscle?
EXERCISES
06:50 - ASMR: Iliopsoas
08:45 - Hip Extension ERE
10:56 - Slumpy Psoas Activator
13:25 - Supine Leg Slide
RESOURCES AND LINKS MENTIONED
Study: Yen, Y. M., Lewis, C. L., & Kim, Y. J. (2015). Understanding and Treating the Snapping Hip. Sports medicine and arthroscopy review, 23(4), 194–199. www.ncbi.nlm.nih.gov/pmc/articles/PMC4961351/
Video, Dynamic Ultrasound for Snapping Hip Syndrome: www.ajronline.org/doi/full/10.2214/AJR.20.22865 - American Journal of Roentgenology. 2021;216: 446-446. 10.2214/AJR.20.22865
Hip Pain Solution: www.precisionmovement.coach/hip-pain-solution-yt/ - a comprehensive program designed to take you from acute pain to pain-free function, so you can go back to doing the things you love
ROM Coach app (free!): 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.
All Comments (21)
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I thought I was the only one with the hip snapping! I’m glad majority of everybody in the comment got it as well lol
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Had no idea this had a name. Have tried all sorts of things to stop the clicking when I workout. Thank you.
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I am a sports therapist and have had a clunking left hip whenever I perform leg raises and toe taps etc during Pilates, I have always keep my back pressed into the floor. I did these exercises today whilst watching you both and absolutely no clunking and snapping at all? Normally I have to really over engage my core to prevent excessive snapping. This is amazing, thankyou so much.
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I started working out consistently a few months ago and noticed when I do certain leg movements there's a popping in my hip, but only on the left side. I had never noticed it before, it doesn't happen when I walk. This video just happened to pop up on my YouTube feed, and I'm so happy it did! That popping hasn't started to lessen since working out, but now I know how to get rid of it for good! Thanks guys!
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I experience hypermobility and have been managing snapping hip for a long time. I have tried protocols from doctors, chiropractors, PTs, youtube etc. Stretches and other exercise might work for people who are less mobile than me but I haven't had success yet. What you are offering here is unique, refreshing, and the science/ theory is available by the way you're talking about it. Thank you, I'm looking forward to trying these out.
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Well … this is kind of amazing. I just figured I was stuck with the mysterious hip clunk when I walked. Didn’t know it was a “syndrome” and there was a way to fix it. I’m just starting your exercises now for a variety of issues including this one. Looking forward to the session about External Snapping Hip. Thanks
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Thank you coach sir, so glad to come across ur Chanel, life has changed... getting pain free of years day by day 🙏
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This is awesome! I will be telling my patients with this issue. Thank you!
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Thank you coach E. Your techniques have improved every joint in my body. Having found this channel has been a blessing.
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Dang. A DATA driven and well explained and reasoned presentation. By actual professionals. Thank you.
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You both are such a blessing! I'm a new RMT and your instruction has been incredibly helpful. Thank you!
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Thank you, so many useful exercises, well explained.
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I have had this syndrome since I was a kid. I have recently started reformer pilates and noticed it coming back in full force. Watching this video made me feel super validated and informed. I have not tried the exercises yet but I will tomorrow morning. Thank you so much for providing this content. Can’t wait to see how I go.
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WONDERFUL information THANK you I can’t wait to try these…have had snapping hip/short psoas for decades!
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The click that vibrated through my bed when I lowered my right leg omw. No idea. This is so helpful, thank you! 😄
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WOW! You truly deserve alot more subscribers my dear friend.. job well done👏👏
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I have this and will try this out. Loved how You walked through this all and I will do my best to post back here once I have practiced this. Thank You so much ❤
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I have watched and tried all kinds of exercise videos for my hip pain and your video makes the most sense.
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This is valuable information. I enjoy the thoroughness I will keep doing the exercises. Thanks
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This may be the greatest YouTube video I've ever found! For the life of me I haven't been able to find a video that addresses the pain I feel in the front of my hip!
