Name: Release Your Hip Pain Muscle for INSTANT Relief
Uploaded: 2025-03-08T21:29:03.000Z
Duration: 4 min 48 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Have you ever had an aching pain in your hip, try to stretch it out and had zero success?

Hip pain can plague you for years if you don't fix the underlying cause.

So today I'm going to show you how to release the muscle that causes hip pain for instant relief, and then another simple exercise that'll stop it from ever coming back.

Painful muscle knots tend to form in the outer gluteal muscles here, and these knots can refer pain to the hip.

Releasing these knots floods the muscle with blood, bringing a huge relief.

To do this, lie on your back on a hard surface with legs bent.

Place a tennis ball on that point, and then roll your hips and shoulders to that side and put some of your body weight onto the ball.

If you're on the right spot, you'll feel a very intense aching pain in the muscle to begin with.

Knots cause an intense aching pain, when compressed.

It hurts a lot, but hurts good, if you know what I mean.

If you don't feel anything, just move the ball around a bit in this area, searching for a tender point that indicates that there's a knot there.

Once you find a sore knot, lean your body weight against the ball without moving for a minute or so.

Don't roll over the knot, just relax over that point.

You'll find that the intense aching pain of pressing the knot starts to slowly reduce.

If it hurts too much to begin with to put your body weight on the ball, either roll some of your weight off the ball or lift some of your weight off the ball with your opposite leg.

When the knot eases and relaxes, you can look for another point.

You'll likely find a few points close to each other.

To release knots in this area, you should end up lying halfway between face up and on your side.

But if you find knots a bit more to the side of your pelvis, you should be lying almost completely on your side to press the ball into the knots.

Just make sure that you support your head and neck when you're lying on your side, and don't press the tennis ball against the bony part of your hip bone.

You can do this technique daily, and when you get up, you should feel significantly better straight away.

But at this stage, the job's really only half done.

The knots will just reform if you don't fix the underlying cause of the knots, which is weakness of the outer gluteal muscles.

Well, the best way is using a special type of strengthening exercise called a closed chain exercise that mimics the natural action of those muscles.

Standing on the leg of your sore hip, squeeze the gluteal muscles on the outside of your pelvis to slowly tilt your pelvis up on the other side.

Pause for a few seconds at the top and then slowly lower down again.

It helps to keep your body and opposite leg in a straight line and move very slowly.

You're not lifting with the other leg or using your back muscles to move.

Instead, focus on using your outer hip muscles to slowly lift and lower the side of your pelvis.

After several reps, you should start to feel a burn in those muscles.

The weaker they are, the earlier you'll feel it.

The key here is to stop when you start to feel that burn.

This could be anywhere between two or 10 slow reps.

If you do too many, you strain and tighten the muscle.

But if you stop as soon as you feel a slight burn and then repeat that daily, you really strengthen the outer gluteal muscles.

Some people notice the lasting benefit of this second exercise within a week.

But regardless of how quickly you respond, when you stop getting hip pain, don't stop and allow the problem to return.

Keep going, change to two or three times a week, ultimately you should aim at doing at least 20 reps without feeling a burn in the muscles a few times a week.

Doing the tennis ball release just before doing this strengthening exercise, especially in the first week, will help get you the best results.

Now, a stiff restricted pelvic joint might be a big part of the reason that these outer gluteal muscles are struggling.

These muscles might not be strong enough to move such a stiff joint.

So to fix a restricted tight pelvic joint, make sure that you watch this video next.

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Release Your Hip Pain Muscle for INSTANT Relief

ultimately

intense

struggle

stretch