How To Fix Tight Hips Without Stretching: The Posterior Capsule Method | Go.GroundUpPhysio.com

Discover the ultimate solution to hip tightness and lower back pain with our revolutionary posterior capsule stretch technique. Unlike traditional hip flexor stretching, this method targets the back of the hips, offering deep relief and improved mobility.

Follow our step-by-step guide to effectively open your hips, reduce tension, and enhance your overall well-being. Perfect for those constantly battling hip clenching, our exercise ensures a comprehensive stretch, promoting a happier, pain-free life.

This video is about How To Fix Tight Hips Without Stretching: The Posterior Capsule Method. But It also covers the following topics:

Hip Flexibility Exercises
Hip Pain Relief
Posterior Capsule Stretch


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In 2013, I suffered an ankle sprain that led to chronic foot, hip & lower back pain for six years. This injury forced me to become obsessed with movement to heal myself.

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[coreymcintosh]

Found this video by accident last night. Jumped off the couch. Tried this stretch for 30 sec each side. I immediately felt relief in my hip and today I have a void of pain that I’ve not experienced in over five years. Thank you for posting this.

[multitablez]

This is what youtube used to be 5 years + ago. there was no 10 min intro repeating things. Straight to the point. I've subbed to this

[jonatanolsen]

I love a video without a 10 minute introduction❤

[kendrybautistam.]

I found this video on Christmas day 2023. After reading a few comments, I decided "what the heck! Let's give it a try!"

Almost two months later, I'm happy to report that I haven't felt lower back pain since that day. Not only that, i finally created the habit of streching everyday.

This is LIFE CHANGING! 😊

[fritzwilhelm]

Tried this out immediately. It stretched my hips in ways I never came close to before. Very ingenious stretch. Many thanks.

[Toolwise]

Unbelievable. Years of mobility work, PT, chiros, etc. Chronic discomfort in the hip and low back. Worked on hip flexors, glutes, low back, IT band, TFL, piriformis, and even the SI joint (just not this exercise). Did this once...90% improvement. 😂

[DaveHebert]

I can't begin to describe how grateful I am for this video/stretch. I've been trying to work that area with a pigeon stretch for months now. This hit EXACTLY the area I have the most tension. The relief I'm feeling after just doing this one once on each side for 30 seconds is incredible. THANK YOU!

[azlizzie]

It never ceases to amaze me how finding the right stretch can release so much pain. This is going into the rotation. <3 Thanks for your knowledge. Changing lives out here.

[shirinmonteiro]

Excellent video. I’m a personal trainer and so many people make the mistake of stretching the wrong muscles when they have tight glutes.

[carolinew]

This is the stretch I've been searching for and I echo everything from the other commenters. This is the one that gets to the problem. Years of ineffectual stretches and this was all that was needed. It has even freed my lower back. I can't believe it!! Thank you so very, very much! 😅❤

[BlueValentin]

This is the very excercise I've been looking for in all those years where neither yoga nor Qi Gong helped with my tight hip. When I saw it, I could already feel that it would work, and it did :) My deepest appreciation!

[cindyleoppky]

This is a great video! I like that you showed multiple angles of the stretch.
The stretch feels so good! Thank you for sharing your knowledge.

[sturusk]

I tried this yesterday for about 30s each side. I hardly felt a thing but 24 hours later my hips feel so much better, I walk much easier and my lower back feels less tight. Amazing, thank you very much for this advice.

[LeaveMyKidAlone]

I have hypertonic pelvic floor dysfunction and I have tried everything for the pain you’re explaining here. Nothing has worked until I found this video. Thank you so much!!!

[kbnvtgm]

Thanks so much for sharing this! This has been a game changer for my hip and glute restrictions. I’ve been doing this everyday for a few days and I never stretched my glutes this way until coming across your video. It’s made some significant difference in my glute tightness in comparison to doing pigeon pose.and it feeling good but never resulting in any release.

[marikudo]

My hips been bothering me since I have been running a lot over the holiday season, came across your video and did 3 sets of 30 secs both sides, holy cow it worked! what a relief after almost a week of pinching pain and tightness on hips and glutes 👍, thanks very much for sharing this 👏

[eyekneedsleep]

Omfg why did it take so long to find this!! This relieved so much tightness in my glute and hip. Thank you thank you thank you!

[elusive]

This is the stretch I’ve been looking for my entire life.

[HelloFellowAI]

You should make these spots on explanations straight to the point for learning if and then do 10-15 min follow along session. Thank you much appreciated

[daniellethewatertrainer]

LIFE CHANGING! I am so grateful for this video. I held this stretch for about 2 minutes on each side and felt such a beautiful deep release of tension and pain. I have not been pain-free in my hips in over 5 years! My whole body feels better now; I am even breathing easier. I will forever incorporate this stretch into my daily routine. THANK YOU from the bottom of my heart!