Thirty جلسةs.
Twelve minutes each.
Hips that drive you.
Five phases, 180 different movements, no repeats — from isometric glute holds to sprint mechanics and the Nordic curl. Written to separate five problems that get treated as one: lateral hip tendon pain, hip-related groin pain and hip osteoarthritis, proximal hamstring tendinopathy, hamstring strain, and adductor-related groin pain.
Before you start
See a doctor first — do not start — if you cannot bear weight after a fall or the hip looks deformed; with a hot, swollen hip or fever; a sudden pop with bruising and no ability to walk; numbness in the groin or saddle area or new bladder or bowel changes; progressive leg weakness; unexplained night pain with weight loss; or in a child or teenager, a limp or knee pain with no injury.
The pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
Pain on the point of the hip (gluteal tendinopathy): the fastest win is removing compression — stop crossing the legs, stop standing on one hip, sleep with a pillow between the knees, and do not stretch it. The classic figure-four and ITB stretches squash the tendon against the bone.
Deep buttock pain when sitting (proximal hamstring tendinopathy): load it, do not lengthen it. Keep the hip angle shallow in المرحلة 3 and deepen it week by week; avoid long sits on hard seats.
After a hamstring strain: the muscle feels normal long before it is strong at length. المرحلة 3 and المرحلة 5 are the part that stops the second tear.
Progression: every movement has an easier and a harder version. Two clean جلسةs on a level earn the next.
Kit: a chair, a wall, a step, a towel, a ball or pillow and a loaded backpack or two water jugs.