Stop stretching the sore hip. Start strengthening around it.
Tell Vinys what makes your hip worse and how it feels today, and in about two minutes you're following a gentle 20-minute video session that builds strength around the hip instead of pressing on the sore spot. First session free.
Built with physiotherapists and with Lee Albert, NMT
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.
“This is the first practice that seems to understand what my hips will and won't forgive.”
Marcus H. · Hip pain · Vinys member
The stretch that felt good this morning is why it aches tonight.
You can't lie on that side, and the other side isn't much better without a pillow between your knees.
You take them one at a time and hope nobody is waiting behind you.
You do, it feels like relief for a minute, and by the evening the ache is back louder.
Pain on the outside of the hip is usually a tendon that has stopped coping with its load, not a tight muscle. Pulling the knee across your body presses that tendon against the bone, which is why the stretch feels good for a minute and sore for an evening. What settles it is the opposite: strength around the hip, built up in stages, with the pressing positions left out. Vinys starts by finding out which positions those are for you.
The YouTube hip stretch you just tried
Same routine for every one of its million viewers
- Pulls the knee across the body, whatever your hip says
- You decide what to skip, mid-pain
- Someone else's pace
- If it flares you, back to YouTube, search again
Your Vinys session
Starts from what makes your hip worse
- Asks what makes your hip worse and leaves out the movements that press on it
- Put in the right order and amount for how you feel today
- Guided every movement, on video, at home
- A gentler version of every movement, one tap away
- A bad night gets a different session from a good one
The difference is not more stretching. It's less pressing.
Tell us what today feels like. Then press play.
Tell Vinys what sets it off
What makes your hip worse, and how it feels right now. A few taps, no typing.
Vinys builds your session
Movements that don't fit your answers are left out. What's left is put in the right order and amount for today.
Follow the video at home
Around 20 minutes. No equipment. Chair or mat. A gentler version of every movement is one tap away.
Not a preview. A complete session for today.
Real movements from the Vinys library, chosen from your answers. Four of the movements a hip session can draw on:
From people who'd stopped hoping.
“This is the first practice that seems to understand what my hips will and won't forgive.”
“I'd been told to stay active with my knee arthritis, but everything felt risky. Vinys started smaller than I thought possible and built up from there.”
“Twenty years of a bad back taught me to fear exercise. This is the first practice that seems to understand what my back will and won't forgive.”
“Everything else asked for more than I had. Vinys is the only practice that asks what I have first, and builds from that.”
“After my back surgery I was terrified of moving again. Vinys filtered out what I couldn't do and slowly rebuilt my confidence.”
Built with physiotherapists and with Lee Albert, NMT, neuromuscular therapist, creator of Integrated Positional Therapy, host of the PBS series Three Steps to Pain Free Living, and author of the best-selling Live Pain Free. Where yoga meets physiotherapy: the library is clinically authored and every session is graded, so it behaves like rehab, not like a class you have to keep up with. The research behind this
The four things people ask first.
What if stretching has made my hip worse before?
That's common with this kind of hip pain, because the usual stretch presses the sore tendon against the bone. Vinys asks what makes your hip worse before choosing anything. You're not handed a list. You get movements that build strength around the hip, each with a gentler version, and you're never asked to push through pain.
I can't get down to the floor.
Tell us. Every movement has a chair or wall version, and your session is built only from positions you mark as fine.
Do I need yoga experience?
No. It's guided movement, not a class to keep up with. One guide, one movement at a time, at a calm pace.
What does it cost, and what happens after?
Your first session is free. Card only if you start a trial. Afterwards you see the price and decide. Nothing is charged unless you choose to continue.
Your hip needs strength around it, not another stretch into it.
Tell Vinys what makes your hip worse and how it feels today. Your first guided session is built from those answers, and you press play in about two minutes.
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.