5 years of intense anger, pain, tension.. I knew it was my body fighting my mind, but deep down, it was my QL. I've literally done these same exercises for 2-3 hours straight, dying for that release, but never getting it. Almost doing this daily. Contemplating if my life will ever improve. I felt that pop w/ so much less effort. Turned me into a soft noodle. I couldn't bend over, and within 1 min I naturally bent over.. Used to not be able to fully flex my glute, now I'm squeezing it hard, making up for 5 years I missed out. Holy shit man. Bless you
Hi Nicholas, I'm so glad this has helped you. To continue improving, I'd recommend following the Daily Routine video and also the Side Bend. Here they are: Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html Let me know how it goes. Thanks for watching.🙏
Hi Nicholas, I saw your reply to this video yesterday. I have low back / right flank pain that no one has figured out for more than a year now (October of 2024). I wanted to ask you if you had a change in your pain level after trying these stretches shown in this video. I did my first session yesterday, and within a couple of hours, my pain level was increasing. By 8pm last night, I had to lay down because it was too painful to stay sitting or standing after dinner. So, I'm wondering if you had anything like this, or you just got better from the stretches?
@@marcd1981Be very gentle. I used to be aggressive and sometimes forceful. This was a defeat for me. Yoga uses force. Somatics is meant to be a gentle restoration of a newly relaxed and wonderful body experience. We do not go in to the pain to stop the pain. Move gently and rest. Do Colm's Daily Routine that he recommends above. Let me know how things go.
Glad it helped! Make sure you do both sides to ensure equal control left and right. Also follow the Daily Routine video to learn the fundamental movements and continue improving. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching
@sarahgordon2597 QL is involved in extension of the lower back and also hiking the hip. If one side is tight it will definitely make your walking feel unbalanced. Have a look at the following videos to release not just your QL but both sides of your trunk. ruclips.net/video/jl1RrZRMw0Y/видео.html ruclips.net/video/gSWmeBbO5WE/видео.html ruclips.net/video/j3LmYjKlhWE/видео.html Let me know how that goes
You're welcome! Be sure to follow the Daily Routine video to make your back feel even better now your QL has released. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Wow. I am a Pilates instructor, anatomy & kinesiology lover who has been suffering progressive pain in my right hip/back/lat area. Doctors can’t really tell on MRIs, except that my SI joint area looks inflamed, so I’ve had 8 shots in the last year into that area with limited to no relief toward the later shots. They always blame my weight when they run out of ideas for treatment that aren’t just numbing it. I’ve scoured the internet & tried all of the movements but not this. I just followed along with you and I am crying at the relief that I feel. I knew it was deep & muscular and I always suspected my ql was a culprit and the rest was referred pain. But WOW. Just. Thank you. Looking forward to continuing this practice & incorporating these movements into my daily work. Can’t wait to see the progress of healing with these movements in my tool kit. ❤
Nice work! Glad it helped you. Tight QLs can cause a lot of pain and problems. Be sure to follow the Daily Routine video too. It covers all the most fundamental movements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching. 🙏
I’ve always gotten minor relief from rolling my back with a lacrosse ball and doing some hip stretches but this one stretch changed it all. The pain I’ve felt for years from collegiate track was immediately relieved and felt SO different. Thank you so much. Just what I needed
You're most welcome Jesse, glad it helped. Deliberately contracting the muscles FIRST, then slowly releasing is the secret. You won't need to use a lacrosse ball anymore if you do these. Be sure to follow the Daily Routine video to learn all the fundamental movements and continue improving. Thanks for watching. Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Awesome! Glad you have resolved your sciatica. Keep up your practice. If you'd like updates on future events and content you can join my mailing list here: bit.ly/3VISYAj
Glad you found them helpful! Follow the Daily Routine video to release and relax your entire body and feel even better. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Glad it helped! Be sure to check out my Daily Routine video, it covers all the most fundamental Somatic movements. Give it a try for even greater improvements in comfort. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching.
You’re welcome. Be sure to follow the Daily Routine video for further improvement. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching.
You're welcome, glad it helped. I’d recommend following the Daily Routine video to continue improving, it covers all the fundamental movements. Thanks for watching.
Glad it helped! Follow the Daily Routine to address the entire body and consolidate your improvements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Glad it was helpful! Be sure to check out the Daily Routine video too. It covers the entire body. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching.
Holy cow! This was the king of all releases. I didn't even know how much i needed this. I kept trying to fix my low back pain from the back of my body instead of the side of my body.
Hi Terri, glad you found this helpful. Yep, tight QLs cna really make your back cranky. The front, sides and back all affect each other. Be sure to follow the Daily Routine video too to learn all the most fundamental movements and continue improving, here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching.
Thanks for your support Gail! Be sure to follow the Daily Routine to learn all the fundamental movements and continue improving. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thank for watching.
You’re welcome Wayne. Be sure to follow the Daily Routine video for further improvements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching. 🙏
6 stars here for this technique. It worked immediately after 5 reps of the combo of lower leg + elbow and head lift. I'll need a few more sessions with this exercise but it's one for heavy rotation in preventative work. Good job LS. You are awesome!
You’re welcome, glad it helped. Be sure to follow the daily routine video routine to learn the fundamental movements and continue improving. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching.
i hope this works for me. i’ve been in chronic pain for over 2.5 years , and seeing a somatic practitioner for around a year - but to no avail. i will try this exercis for a while on top of others of yours and report back! peace & love
Glad it helped you Zeke! I'd recommend practicing the Daily Routine and the Side Bend movements too, for even further improvements. Here they are: Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html Thanks for watching.🙏
Delighted to hear it helped you Philip! Be sure to check out my Daily Routine video. It covers all the most fundamental movements to keep you feeling loose and limber. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching🙏
Nice work! Glad you found this helpful. Follow my Daily Routine video. It covers all the most fundamental movements in brief. Longer breakdowns of each movement in the description. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html If you'd like to learn more you can sign up to my mailing list here: ➡️ bit.ly/3R4zOVH Thanks for watching.
You’re welcome! Be sure to practice the Daily Routine too. It will help you consolidate the changes and release your entire body: ruclips.net/video/pxqlAAVlRKU/видео.html
You're very welcome! If you found that helpful, be sure to follow the Daily Routine video to learn the basic movements and relax your entire body. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching.🙏
Broke my pelvis, sacral bone, ribs and fusion back surgery after a major paragliding accident last year. QL has been locked up the past few months as it attempts to stabilize my new L2-L3. These really target the QL. Absolutely brilliant. Far more effective than anything else I have tried... THANK YOU.
You're welcome Neil, glad it helped. I'd also recommend following the Daily Routine below. It covers all the most fundamental movements and should help you improve further. Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html Let me know how it goes.
Retired bodyworker..did long stunt of caretaking and psoas and QL were causing extreme discomfort/pain. Tried all these yoga poses and different release exercises to no avail. This routine did the trick! Thank you. Thank you!
You’re very welcome Laura! Glad it helped. If you want to feel even better check out my Daily Routine video and learn all the most fundamental Somatic movements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching. 🙏
You got it! Be sure to follow the Daily Routine video too, it covers all the most fundamental movements. It will release and relax your entire body, here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching.
Glad you found it helpful. Follow the Daily routine video too so you can learn all the fundamental movements and continue improving. Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching
Welcome! If you found that helpful check out the Daily Routine video. It covers all the basics for continued improvements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
You're welcome! Be sure to follow the Daily Routine video to learn the fundamental movements and continue improving. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Glad it helped and thanks for the sub. Check out my Daily Routine video, it makes a great warm up/cool down/recovery sequence for lifting. Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
It depends, what are you trying to achieve? Keep in mind the goal of these Somatic movements is to re-establish full control and to relax the muscles. As a general rule any exercise is fine if done with good technique and it doesn't cause you pain.
You should get a better result on the mat for sure, beds can be too soft. Also try the following movement to get your QL and lower back: ruclips.net/video/fRvHgOS9opc/видео.html Let me know how it goes and thanks for watching.
I occasionally get a cramp in this muscle and I am paralyzed from the waist down unless I'm on my side and all of the stretches I found need you to be sitting up or on your back. I had another cramp today at work and only had my phone and I was able to get off the ground and into a chair. Thank you.
Hello, glad this helped you out. I'd strongly recommend having a look at my Daily Routine video here: (ruclips.net/video/pxqlAAVlRKU/видео.html) it will show you how to relax your entire body, which will lead to more lasting results. And if you do this QL movement again be sure to both sides. Thanks for watching.
@@LearnSomatics do you have a full body stretch or do you only do spine and hip videos?? They've been wonderful but I have muscle issues everywhere. Edit-if it helps my muscle issues are caused by inactivity as an infant and strapped into a car seat for days on end.
The Daily Routine covers the entire body. If you want a single movement that gets a bit of everything use the washrag > ruclips.net/video/A1nS9H_J2WE/видео.html That is also in the daily routine but that video breaks it down in more detail. Let me know how it goes.
Thank you for the video. I will be trying this today, as it is my workout day. I am a very fit 61 year old male, doing resistance training as well as endurance (stair climbing and hikes) every week. Unfortunately, since July of 2023, my low right back and right flank have been locked in a permanent spasm while I am sitting or standing. I've done chiropractic, acupuncture, physical therapy, trigger point injections, cupping and I even tried a tens unit to get the muscles to contract and release as described in this video. Absolutely nothing has worked to change anything going on with my back and side. I have constant pain from when I get up in the morning until I go to bed at night, and depending on what I'm doing that day, it can be so severe that I have to lay down. In the video, you said to lay on your back after stretching to feel the difference between the left and right side. For my situation, laying on my back is the only relief I can get. When I have a more severe spasm during the day, nothing stops the pain except laying down. I'll see if there is any difference between my normal laying down, and after the stretching and then laying down.
Hi Marc, try the Daily Routine video too, it covers all the most fundamental movements everyone needs. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Let me know how it goes.
@@LearnSomatics Thanks for replying. This is Tuesday morning, and I did try the stretching movements lying on my side yesterday. Unfortunately, like several other things I've tried, it seemed to have made it worse. Within an hour of doing the stretches, my side was going into a cramping type of feeling, and then by about 7pm, I could not stay up, I had to lay down because of the cramping and pain.
@@marcd1981 Hi Marc. Don't stretch, that will just make you tighter, focus on the contraction/shortening of your muscles instead, then just slowly release. This is called pandiculation. It's the opposite of stretching. Have a look at the video below to get a feel for it. ruclips.net/video/05fs-gwHG3E/видео.html Give that a try and let me know how it goes.
@@marcd1981First you need to lay down on your belly and put the pillow underneath your chest. Second if the exercise didn't helped maybe you have tight quad on the other side and that side you need to stretch. Often it's the case that a muscle which is constantly hurting is doing the most work. Stop cycling because the quadratus is stretched all the time on the seat of the bike
i shared this video with someones channel that wanted us to use a special tool for the QL. i learned from susan and eric to extend the leg at the end , so i continued doing the propeller…
You know i i was reading my comment and forgot i said that and i feel i need to share what i did with, Colm, apparently i did! 🙃,but, i also forget this time about adding propeller.
Yes of course! Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html Hip Hikers Prone & Supine: ruclips.net/video/KM-ICmGp-50/видео.html Hip Hikers: ruclips.net/video/ALz4PTSp8NA/видео.html
Glad it helped. To improve further be sure to follow along to the Daily Routine video, that covers all the most fundamental movements: ruclips.net/video/pxqlAAVlRKU/видео.html
Hi Sarah. The goal of this movement is to feel your QL contracting and more importantly relaxing. Yes there will be some internal rotation of the hip but it’s not the main focus. Make sure you are bringing the side of your hip and your ribs together when doing this. And use less hip if need be. Thanks for watching.
@@LearnSomatics thank you . iwill focus on this movement today, i am assuming we are balancing this muscle, through active contraction and then release,?
Hi Sarah. Yes, our muscles tighten subconsciously in response to accidents, injuries, stress, anxiety, etc. Over time they can get so tight they start to cause restriction or pain. In order to release this subconscious tightening you have to tighten/contract them deliberately first, then slowly release. That's what we are doing in all Somatic movements. Let me know how it goes.
That definitely eased the QL thanks but I also felt tightness in my front ribs ( is that the obliques?) & diaphragm. What can help those please.? Many thanks
Hi Evelyn, for front ribs any of the curling movements will help such as the ones below: Free Tight Ribs: ruclips.net/video/eZ5MP8wJqYk/видео.html Belly Breathing: ruclips.net/video/UvYaO7fEr7Y/видео.html Then afterwards try this one to further open the ribs/belly Open Book: ruclips.net/video/9neOd9dm2UA/видео.html Let me know how that goes.
Amazing! I did the right side first which is always tight....when i lay on my back afterwards the difference was so obvious! Did the left side to balance up. Liked and subscribed. Can't wait to delve into all your lessons. Really excited that this is going to be so helpful. Thank you for all you do.
Nice work! Glad you found this helpful. Tight QLs can be very sore. Be sure to practice the Daily Routine. It covers all the basics and will help you continue to improve. Thanks for watching. 🙏
@LearnSomatics I've started doing the basics beginners routine and I watched the podcast on your website...fascinating information and it makes so much sense. Thanks again Colm.
excellent !! what a gem of an exercise for all martial art enthusiasts!! plus, to avoid sarcopenia for the the bedridden folks, a must do routine safely in bed !!! thank you.
You're welcome. The Daily Routine makes a great warm up/cool down for martial arts or any activity. You can try it here: ruclips.net/video/pxqlAAVlRKU/видео.html
This is amazing really thanks a lot it’s change a lot i can hear after the exercise my stomach & diaphragm muscle getting relaxed. Do you have maybe some recommandation for hips that do the ´pop’ sound to release that hip/waist muscle ?
If your left QL feels tight and hard sleep on your right side. That said if you follow this video and release it you should be able to sleep on either side no problem. Practice this movement on both sides and follow the Daily Routine and you’ll sleep like a baby. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html Thanks for watching. 🙏
Hi Judy, use the Side Bend and my Sciatica videos below. They should help. Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html Sciatica: ruclips.net/video/jl1RrZRMw0Y/видео.html
Painful lower back for few days, mainly QLs, after too much hard out training, especially swimming. Even neede painkillers. After resting, lying on my side for an hour and half on L then R... pain reduced considerably. Than found your video by chance, reckon this will b a winner to prevent my QLs tightening up in th future! Good for swimmers no doubt 😊
Glad it helped you feel better! Have a look at the following videos to further improve comfort of low back and waist for swimming and more generally. Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html Improving Balance: ruclips.net/video/VUZvsqjUU8w/видео.html Propellor: ruclips.net/video/lVXro2rVnJA/видео.html
@LearnSomatics Awesome, I'll have a look at those. My lower back still recovering, so taking it gently and resting. It's the right QL, Thankfully much less intense pain today. Looking fwd to creating a preventative exercise routine to maintain strength in that area for future.
Hey there! Looking forward to giving this a shot for my chronically tight and knotted right QL. What do you suggest for repetitions and/or time for inhale and exhale on each movement?
Hi Lauren, a handful of repetitions or so is usually enough, but really once the movement feels easy and smooth you'll know you're done. Re: breathing, normally it's inhale on the effort/contraction and exhale on the release. But on this one because the QLs attach to the lower ribs you can do the opposite. Take your time, go slow, pay attention to the feeling of your muscles contracting and then make the release as smooth as possible and you should be fine. Be sure to do both sides tho!
@@LearnSomatics Thank you for the quick reply! That all makes sense. I really appreciate the explanation. Do you typically feel any sensations with the actual release of the QL? Ex: in a massage I'll often feel a spasm once the muscle or knot releases.
@@laurenleanderRN This is very different to a massage because YOU are doing the movement and initiating the contraction and relaxation of the muscles. You need to be able to feel your QL contract first, if you can't feel it contract you won't be able to release it. Done correctly, the release should just feel like a pleasant letting go, softening of the muscles.
Twice a day is plenty. Do both sides tho. Also follow the daily routine to learn the most fundamental movements. Here it is. ruclips.net/video/pxqlAAVlRKU/видео.html Do this once or twice a day too. Let me know how that goes. Thanks for watching
thank you! These two are really helpful. Is there anything I can do standing up, on the fly? My QL muscle on my right side still keeps tightening up later on during the day pulling my tordo over and affecting my walking “normal “.
Glad they helped! For on the fly, have a look at the following movement by Martha Peterson, it says for shoulder but it will help with hips and qls too. ruclips.net/video/jalboHinoP0/видео.htmlsi=2a1uhM08fOhoIGq-
Hi Colm, i did the hip hikers ,it was stif and hard to do then i did this ql movement, then wen back to hip hiking and it was easier.The thing was i was holding my hips while doing the hip hikers,i could feel tension before in the hip like a ball in the hip the first time i did the hikers,then after ql went back to hikers and that ball of tension in my hip feels softer in my hand after.Hope that makes sense
Yeah that makes sense. As a general rule, when doing the movements pay very close attention to your trunk/torso. Ask yourself - what do I need to do with my trunk to make this move feel easier? For example in the hip hikers, let your ribs shift side to side a bit as well as allowing your hips to go up and down. And let your head go along for the ride too.
Hi Gerry, before you do this one, follow along to the Daily Routine video. It covers all the basic movements for back, front, hips etc. Then do the Side Bend, then you can come back to this one. Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html Let me know how it goes
Glad it helped. Have a look at the following videos for further improvement: ruclips.net/video/jl1RrZRMw0Y/видео.html ruclips.net/video/VUZvsqjUU8w/видео.html Let me know how it goes.
One side Would the propeller move be good to pair with this. I clearly understand that this would be helpful for whiplash, if you want to expand more great , also it might be a good explantion on your Q/A talk.
I have trouble with my shoulder putting my arm over my head the muscle in my upper back didn’t let me extended it all the way it helped some extending leg toward the back and straight out on the left side of my body. Do you know why that would happen ?
What do you think. Colm? Two questions. And also do you think hanging from a bar with the arms Is stretch? -------- James knight taught the lighthouse , I could not find it , so I have heard many say it has helped their shoulder, I try ii t but, I am not sure. All of the sudden itseemed as so much tension entered my body, I believed and heard from Thomas Hanna age is a myth, but, my body does not feel this way.e
@@cinmac3 hanging from a bar is a stretch for sure, some folks find it useful. Actually yes I know the light house movement by James Knight, it's basically the Seated Twist movement from the book Somatics. Consider focusing on a handful of the basic movements and learning them first.
Would this help someone who is in left aic right bc pattern where the right back is super tight than the left? Is this exercise good for releasing tension?
Hello Allwyn, Yes, all Somatic exercises are good for releasing tension. That is their primary function. If your back is tighter on the right I'd suggest the following videos. Do them all on both sides, tighter side first tho. ruclips.net/video/fRvHgOS9opc/видео.html ruclips.net/video/bkldmrcc7ps/видео.html ruclips.net/video/VUZvsqjUU8w/видео.html ruclips.net/video/gSWmeBbO5WE/видео.html The QL video can also be done. Pick your way through all those over a few days. Let me know how it goes.
Would I do the propeller be more complete, obliques, waist shoulder hips ??? i forget .that was what Susan Koenig called the broom stick,I like here with that , I found putting my arm straight over my head , again , it still hurt the back of the shoulder, most of the time.
i sensed i remembered this movement from a few years ago, what ifind is by extending the leg straigh down as the arm extends above tht head its even better.
Sorry i forgot. That is why i asked you to email me. Eric had may movements that can help address the QL and i fiund this and from one i remembered that he did for the groin, but, it helped my.lower back and as you say ways to further the movement to further our ease of other movements. I would love to see a completion towards a whole body healing.
Hi Cindy, do you understand pandiculation? How to make a deliberate, muscle contraction and then release slowly? It's important to be very clear on that so you can do the movements effectively. See this video: ruclips.net/video/05fs-gwHG3E/видео.html
I have videos for SI joint, and Sciatica, give them a try, see below: SI Joint: ruclips.net/video/gSWmeBbO5WE/видео.html Sciatica: ruclips.net/video/jl1RrZRMw0Y/видео.html
Hi Colm, My left ql feels long and loose and painful. R ql feels short tight with less pain. R hip is chronically hiked up. Should I do these symmetrically on both sides or change things up since im so lopsided? Thx
Hi Randy, do these on the short right side FIRST, then try on the second side. You would benefit form the Side Bend too. Here it is: ruclips.net/video/8mqZd_Ptt0s/видео.html Again do both sides. Let me know how that goes.
Hi I have had tight hip flexor and pelvic tilt I have been working on loosening hip flexor but haven't helped and sciatica at the same time do my QLS muscle need work to find relief
Try the following videos in order. Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html Psoas Release: ruclips.net/video/CZwtaa4Y8XA/видео.html Sciatica Relief: ruclips.net/video/CZwtaa4Y8XA/видео.html
@@dmac7473 There is always hope. Have you tried a lot of Somatic movements? If you'd like help I also offer online 1-1s. Here's the link: learnsomatics.ie/online-classes/
I find the sides of the hips tighten up with this movement and still have no idea if its my weak glutes that are causing the ql tightness....any suggestions
Have a look at the following movements to address the waist and the hips. For waist ruclips.net/video/NNNs_bEujV8/видео.html ruclips.net/video/8mqZd_Ptt0s/видео.html ruclips.net/video/VUZvsqjUU8w/видео.html For Hips ruclips.net/video/c4v8u79OfxQ/видео.html ruclips.net/video/sr1nvRZdsI0/видео.html ruclips.net/video/Nxrhv_4sEWg/видео.html ruclips.net/video/rw234HU9VCM/видео.html Pick your way through those and then you can retest the QL movement. If you'd like some real time help I also offer online 1-1s here: bit.ly/49Jamwh
@@LearnSomatics Thanks for the info! In your experience, is it important to diagnose the problem exactly and then tailor a program? Or can one just do a general program with the most important exercises and ususally things will resolve?
@@petermaier3725 It depends, often just learning the standard program is enough. Other times folks' movements need a little tweaking here and there. After which the standard program is enough to maintain and improve their movement.
@@LearnSomatics Thank you for the explanation! Do you actually think that Hanna Somatics can replace a "traditional" stretching routine (which I've been doing for many years)? Or do you think there's still some value to a normal streching program?
@@petermaier3725 Depends on your goals. Some sports/activities require a high level of flexibility which necessitates a dedicated stretching program. But if you just need standard range of motion (touch toes, squat, etc) Somatics is perfectly adequate. It's important to understand tho that when muscle are chronically contracted, stretching won't release them.
Hi Colm, really interested in this method of getting the old QL to relax and I must say it seems to be having a positive impact on the muscle. However, the lower back pain has increased. Is this common to find a shift in pain amd can I do anything to help this? PS left you a coffee!
Thank you for the coffee, much appreciated. It's not uncommon to get pain shifting around as you release one area. I'd recommend following the Daily Routine video as that covers the entire body. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html The following videos will also be useful for you ruclips.net/video/jl1RrZRMw0Y/видео.html ruclips.net/video/gSWmeBbO5WE/видео.html Try those and let me know how it goes. Thanks for watching.
Yes it can indeed contribute to a hiked hip, it can also contribute to low back pain, SI joint pain, and affect breathing as it attaches to the lumbar vertebrae, pelvis and the lowest ribs. So the benefits are more comfortable back, level hips and freer breathing. Did you try this movement? Do one side, then get up and walk around and the benefits will become clear. Then do the other side.
I’ve been having lots of ql issues and it how all the way up to under my shoulder around my ribs. It been terrible the last 6 months. I just found your video and did the ql stretches and I already have some relief! Any other suggestions for how far my tightness goes up my left side of my back to help release it? Thank u so much for sharing!
You're welcome. For further relief I'd recommend the following videos: ruclips.net/video/8mqZd_Ptt0s/видео.html ruclips.net/video/WlP8b2emum4/видео.html And the Daily Routine which addresses the entire body: ruclips.net/video/pxqlAAVlRKU/видео.html And if you'd like to take a full class with me check out my on-demand classes here: app.arketa.co/learnsomatics/on-demand
Can you elaborate? Where in the opposite hip do you feel it? In any event, I'd recommend following the Daily Routine video linked below, then coming back to this and retesting. ruclips.net/video/pxqlAAVlRKU/видео.html Let me know how that goes and thanks for watching.
On the outside, around my hip. I did the sequence you recommended. Felt good. My problem is my left leg is shorter than my left. It’s causing my back muscles to be all out of whack. My right QL muscle gets so tight it will pull my torso to the right at about 30 degrees making everything in my lower back even worse
Ah okay, for a leg length issue I'd recommend the following two videos. ruclips.net/video/Ya-28OC2EIQ/видео.html ruclips.net/video/VUZvsqjUU8w/видео.html There may be some overlap within them but worth exploring both. See how that goes.
Interesting. I will try this for QL. Ive used a myofascial release to stretch the QL. Hanging my leg off the side but stretched snd my opposite arm stretched ans also kinda hanging. And then i stay like that for several minutes. I never forgot that myofascial release is like melting butter. It takes time. Another one i do, as the chiro lumbar extension aggrivates me, is lay face down and put two wedges on either side of my hips and stay like that for several minutes. You can feel your low back slowly lengthen which lengthens the QL and fixes my functional leg length discrepancy. Now for me, my QL is tight because my hip flexors are overactive, tight, and painful. And the reason for that is i have SI joint dysfunction due to injury. Hypermobile. Its not the joint. For me, the primary culprit is my dorsal sacroiliac ligament. So of course my QL amongst other things will be tight on the same side as the injury. Stretching my QL doesnt fix the problem. however, if these gentle movements can help drive some bloodflow to the ligament, then it can be an incremental healing factor. QL is also tight because of anterior pelvic tilt, more so on the injured side, which goes back to tight hip flexors. And anterior pelvic tilt is the body's (and brain's) way of mimicing hip internal rotation when genuine hip rotation doesnt exist, as there's no proper space. You're actually soo internally rotated and that affects everything on that side of my body. For me and for many, the right side. So, to address QL, you need to address ALT. And to address ALT, you need to address having proper hip internal rotation and strengthen hip external rotation.
Could the tightened QL be inhibiting me from lying completely flat on the floor. Now when I lay down, either my head is upward or my low back arches to compensate. Plz advise. Thank you sir!!!
I massage and stretch, but never get much release. I've watched a million youtube videos. But this seemed to work best. Is this technically pandiculation? I may try this with other muscles that are tense and I can't release.
Hello, yes this is Pandiculation of the QL, obliques, lats, intercostals and internal rotators of the hip. Glad you found it helpful. Be sure to follow the Daily Routine video to learn all the fundamental movements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Get my Free 7 Day Email Course: ➡ bit.ly/3R4zOVH
5 years of intense anger, pain, tension.. I knew it was my body fighting my mind, but deep down, it was my QL.
I've literally done these same exercises for 2-3 hours straight, dying for that release, but never getting it. Almost doing this daily. Contemplating if my life will ever improve.
I felt that pop w/ so much less effort. Turned me into a soft noodle. I couldn't bend over, and within 1 min I naturally bent over..
Used to not be able to fully flex my glute, now I'm squeezing it hard, making up for 5 years I missed out. Holy shit man.
Bless you
Hi Nicholas, I'm so glad this has helped you. To continue improving, I'd recommend following the Daily Routine video and also the Side Bend. Here they are:
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html
Let me know how it goes. Thanks for watching.🙏
Hi Nicholas, I saw your reply to this video yesterday. I have low back / right flank pain that no one has figured out for more than a year now (October of 2024). I wanted to ask you if you had a change in your pain level after trying these stretches shown in this video. I did my first session yesterday, and within a couple of hours, my pain level was increasing. By 8pm last night, I had to lay down because it was too painful to stay sitting or standing after dinner. So, I'm wondering if you had anything like this, or you just got better from the stretches?
@@marcd1981Be very gentle. I used to be aggressive and sometimes forceful. This was a defeat for me. Yoga uses force. Somatics is meant to be a gentle restoration of a newly relaxed and wonderful body experience. We do not go in to the pain to stop the pain. Move gently and rest. Do Colm's Daily Routine that he recommends above. Let me know how things go.
THIS. THIS IS AMAZING. I’m a kinesiologist/ trainer of 20 years. I’ve never felt my QL like this!!! I’ve been in so much pain and this movement helped
Glad it helped! Make sure you do both sides to ensure equal control left and right. Also follow the Daily Routine video to learn the fundamental movements and continue improving. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching
Can you tell us what the function of the ql is in walking I feel like it's hard for me to lift my posture since ql hurt
@sarahgordon2597 QL is involved in extension of the lower back and also hiking the hip. If one side is tight it will definitely make your walking feel unbalanced. Have a look at the following videos to release not just your QL but both sides of your trunk.
ruclips.net/video/jl1RrZRMw0Y/видео.html
ruclips.net/video/gSWmeBbO5WE/видео.html
ruclips.net/video/j3LmYjKlhWE/видео.html
Let me know how that goes
@@LearnSomatics thank you!
How about the propeller ?
OMG Nothing was working to release my QL!!! This worked!!! I can't thank you enough.
You're welcome! Be sure to follow the Daily Routine video to make your back feel even better now your QL has released.
Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
It worked temporary or permanently?
Wow. I am a Pilates instructor, anatomy & kinesiology lover who has been suffering progressive pain in my right hip/back/lat area. Doctors can’t really tell on MRIs, except that my SI joint area looks inflamed, so I’ve had 8 shots in the last year into that area with limited to no relief toward the later shots. They always blame my weight when they run out of ideas for treatment that aren’t just numbing it. I’ve scoured the internet & tried all of the movements but not this. I just followed along with you and I am crying at the relief that I feel. I knew it was deep & muscular and I always suspected my ql was a culprit and the rest was referred pain. But WOW. Just. Thank you. Looking forward to continuing this practice & incorporating these movements into my daily work. Can’t wait to see the progress of healing with these movements in my tool kit. ❤
Nice work! Glad it helped you. Tight QLs can cause a lot of pain and problems. Be sure to follow the Daily Routine video too. It covers all the most fundamental movements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching. 🙏
This exercise has been a life saver! Your channel was the best discovery of 2023. :)
Thanks! Glad you are finding my channel helpful. If you'd like updates on future events and content you can join my mailing list here: bit.ly/3VISYAj
I’ve always gotten minor relief from rolling my back with a lacrosse ball and doing some hip stretches but this one stretch changed it all. The pain I’ve felt for years from collegiate track was immediately relieved and felt SO different. Thank you so much. Just what I needed
You're most welcome Jesse, glad it helped. Deliberately contracting the muscles FIRST, then slowly releasing is the secret. You won't need to use a lacrosse ball anymore if you do these. Be sure to follow the Daily Routine video to learn all the fundamental movements and continue improving. Thanks for watching.
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
I’ve been having back pain for years, the only thing I haven’t tried is targeting the QL. I hope this works!
@@zakphillips976 Did it help at all?
Did it Zac
M?
Damn doc I feel so light after one sets of these you are a lifesaver
Glad it helped! Add some 'Side Bend' and 'Washrag' for even better results.
Somatics has changed my life since I've been doing it regularly every week my sciatica has gone. Thank you
Awesome! Glad you have resolved your sciatica. Keep up your practice. If you'd like updates on future events and content you can join my mailing list here: bit.ly/3VISYAj
great to hear Michelle, i have a friend that feels she will never be able to heal it.
These exercises have really helped me. Thank you!
Glad you found them helpful! Follow the Daily Routine video to release and relax your entire body and feel even better. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Been watching numerous videos but this is the first one that helped me identify the QL instantly. Thanks a million.
Glad it helped! Be sure to check out my Daily Routine video, it covers all the most fundamental Somatic movements. Give it a try for even greater improvements in comfort. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching.
I appreciate your time n generosity
You’re welcome. Be sure to follow the Daily Routine video for further improvement. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching.
Thank you! This exercise activated my ql like nothing i had felt before, my lower back feels better already. Liked and subscribed 👍
You're welcome, glad it helped. I’d recommend following the Daily Routine video to continue improving, it covers all the fundamental movements. Thanks for watching.
This is exactly what I needed. Thank you, I feel so much better!
Glad it helped! Follow the Daily Routine to address the entire body and consolidate your improvements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
This was a game changer! Thanks for sharing such a useful movement!
Glad it was helpful! Be sure to check out the Daily Routine video too. It covers the entire body. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching.
Thanks!
Thank you Sir!
Holy cow! This was the king of all releases. I didn't even know how much i needed this. I kept trying to fix my low back pain from the back of my body instead of the side of my body.
Hi Terri, glad you found this helpful. Yep, tight QLs cna really make your back cranky. The front, sides and back all affect each other. Be sure to follow the Daily Routine video too to learn all the most fundamental movements and continue improving, here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching.
Thanks!
Thanks for your support Gail! Be sure to follow the Daily Routine to learn all the fundamental movements and continue improving. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thank for watching.
Thank you..thank you...1000x!!!!
You’re welcome Wayne. Be sure to follow the Daily Routine video for further improvements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching. 🙏
Thanks
You're very welcome and Thank YOU too! 🙏
Enjoy your comfy QL.
Thanks Colm, your output is amazing and this one and others are making a real difference.
6 stars here for this technique. It worked immediately after 5 reps of the combo of lower leg + elbow and head lift. I'll need a few more sessions with this exercise but it's one for heavy rotation in preventative work. Good job LS. You are awesome!
You’re welcome, glad it helped. Be sure to follow the daily routine video routine to learn the fundamental movements and continue improving. Here it is:
ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching.
Thank you. I recently had an AK amputation. These are the first exercises that have allowed my ql's and my amputation side to relax. So thank you.
You're most welcome. If this one helped, try the Side Bend and Human X too. They also address the sides.
i hope this works for me. i’ve been in chronic pain for over 2.5 years , and seeing a somatic practitioner for around a year - but to no avail. i will try this exercis for a while on top of others of yours and report back! peace & love
Try it and let me know how it goes. You should feel some sort of difference immediately if the movements are done correctly. Thanks for watching.
I was having lower back pain to my rib cage for months.. did this routine for a couple weeks and the pain is gone. Thank you so much.
Glad it helped you Zeke! I'd recommend practicing the Daily Routine and the Side Bend movements too, for even further improvements. Here they are:
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html
Thanks for watching.🙏
Thanks a million, my friend. I’ve had a horrible pain that ain’t no chiropractor been able to fix. I feel almost perfect after doing this!
Delighted to hear it helped you Philip! Be sure to check out my Daily Routine video. It covers all the most fundamental movements to keep you feeling loose and limber. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching🙏
Its amazing . Never felt so relaxed in last 6 months after having back muscle spasm.
I want to learn all these techniques now.😊
Nice work! Glad you found this helpful. Follow my Daily Routine video. It covers all the most fundamental movements in brief. Longer breakdowns of each movement in the description.
Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
If you'd like to learn more you can sign up to my mailing list here: ➡️ bit.ly/3R4zOVH
Thanks for watching.
So good! Really hit the spot! Thanks so much ❤
You’re welcome! Be sure to practice the Daily Routine too. It will help you consolidate the changes and release your entire body: ruclips.net/video/pxqlAAVlRKU/видео.html
This is exactly the thing that I needed. Thank you for this :D
You're very welcome! If you found that helpful, be sure to follow the Daily Routine video to learn the basic movements and relax your entire body. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching.🙏
Broke my pelvis, sacral bone, ribs and fusion back surgery after a major paragliding accident last year. QL has been locked up the past few months as it attempts to stabilize my new L2-L3. These really target the QL. Absolutely brilliant. Far more effective than anything else I have tried... THANK YOU.
You're welcome Neil, glad it helped. I'd also recommend following the Daily Routine below. It covers all the most fundamental movements and should help you improve further.
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Let me know how it goes.
Retired bodyworker..did long stunt of caretaking and psoas and QL were causing extreme discomfort/pain. Tried all these yoga poses and different release exercises to no avail. This routine did the trick! Thank you. Thank you!
You’re very welcome Laura! Glad it helped. If you want to feel even better check out my Daily Routine video and learn all the most fundamental Somatic movements. Here it is:
ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching. 🙏
Release technique is awesome, thank you !
You got it! Be sure to follow the Daily Routine video too, it covers all the most fundamental movements. It will release and relax your entire body, here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching.
Really helpful!
This felt great! I was doing something similar before but the turn with the leg really helped amplify it.
Glad you found it helpful. Follow the Daily routine video too so you can learn all the fundamental movements and continue improving.
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching
Great excerice.
Thank you for sharing.
Glad you found it helpful, thanks for watching.
Gracias gracias gracias
De nada! Gracias por ver Fidel.
Superb sir it excellently work thank you
You’re very welcome Sir. Be sure to follow the Daily Routine too for further improvements. Here it is
ruclips.net/video/pxqlAAVlRKU/видео.html
Excellent video and great instructions.This has really helped me a lot. Thank you.
You’re welcome Kieran. Glad it helped you out.
Worked great!
Glad it helped! Thanks for watching. 🙏
Thank you thank you 🙏 ❤
Welcome! If you found that helpful check out the Daily Routine video. It covers all the basics for continued improvements. Here it is:
ruclips.net/video/pxqlAAVlRKU/видео.html
Great. Thank you alot for showing me this.
You're welcome! Be sure to follow the Daily Routine video to learn the fundamental movements and continue improving. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
I shall try this. Thank you.
Let me know how it goes for you.
Super appreciate it!
You're welcome, thanks for watching!
Awesome, I need to try this out!
Let me know how it goes for you.
This was great help. My QL was tight from lifting heavy weights. Subscribed to your channel. Thanks 🙏
Glad it helped and thanks for the sub. Check out my Daily Routine video, it makes a great warm up/cool down/recovery sequence for lifting.
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Whoa! Super intense and dead on the QL. I’m going to try this everyday and see if it changes my muscle imbalance. Thank you
Are there any exercises ie bridges etc that shouldn’t be done? Thank you
Make sure to do both sides! Use my Daily Routine video to free up the entire body too: ruclips.net/video/pxqlAAVlRKU/видео.html
It depends, what are you trying to achieve? Keep in mind the goal of these Somatic movements is to re-establish full control and to relax the muscles. As a general rule any exercise is fine if done with good technique and it doesn't cause you pain.
Thanku so much , it's gives very relief
Most welcome 😊
this light to be on a pkaylist with your routine , i need stuck in the mudd with it, i think.
Looks good, Colm.
Cheers Eric! Hope all is well with you my man!
Really magical. Thank you so much!
Coming back after four hours to say this is the best my back has felt in weeks!
So glad to hear that! Why not try the Daily Routine video to keep that feeling.
Thank you sir so much 🙏
Thank you I tried this in bed and it was a bit tough. I will try it tomorrow morning on my mat.
You should get a better result on the mat for sure, beds can be too soft. Also try the following movement to get your QL and lower back: ruclips.net/video/fRvHgOS9opc/видео.html
Let me know how it goes and thanks for watching.
@@LearnSomatics Thank you, I will.
I occasionally get a cramp in this muscle and I am paralyzed from the waist down unless I'm on my side and all of the stretches I found need you to be sitting up or on your back. I had another cramp today at work and only had my phone and I was able to get off the ground and into a chair. Thank you.
Hello, glad this helped you out. I'd strongly recommend having a look at my Daily Routine video here: (ruclips.net/video/pxqlAAVlRKU/видео.html) it will show you how to relax your entire body, which will lead to more lasting results. And if you do this QL movement again be sure to both sides. Thanks for watching.
@@LearnSomatics do you have a full body stretch or do you only do spine and hip videos?? They've been wonderful but I have muscle issues everywhere. Edit-if it helps my muscle issues are caused by inactivity as an infant and strapped into a car seat for days on end.
The Daily Routine covers the entire body. If you want a single movement that gets a bit of everything use the washrag > ruclips.net/video/A1nS9H_J2WE/видео.html
That is also in the daily routine but that video breaks it down in more detail. Let me know how it goes.
@@LearnSomatics thank you kindly
Thanks and this one looks like pnf pelvic pattern ex.
You’re welcome. I’m not familiar with pnf pelvic pattern. I’ll have to check it out. Thanks for watching.
Is this movement addressed un your long knee video?!.if not what am i minding
interesting technique, thanks for sharing 😊
You’re welcome. Thanks for watching.
So glad I found your feed.. or ot found me, whatevee😂❤
Somatics is the worlds best kept secret! Glad you're finding it helpful Mary.
Thank you for the video. I will be trying this today, as it is my workout day. I am a very fit 61 year old male, doing resistance training as well as endurance (stair climbing and hikes) every week. Unfortunately, since July of 2023, my low right back and right flank have been locked in a permanent spasm while I am sitting or standing.
I've done chiropractic, acupuncture, physical therapy, trigger point injections, cupping and I even tried a tens unit to get the muscles to contract and release as described in this video. Absolutely nothing has worked to change anything going on with my back and side. I have constant pain from when I get up in the morning until I go to bed at night, and depending on what I'm doing that day, it can be so severe that I have to lay down.
In the video, you said to lay on your back after stretching to feel the difference between the left and right side. For my situation, laying on my back is the only relief I can get. When I have a more severe spasm during the day, nothing stops the pain except laying down. I'll see if there is any difference between my normal laying down, and after the stretching and then laying down.
Hi Marc, try the Daily Routine video too, it covers all the most fundamental movements everyone needs. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Let me know how it goes.
@@LearnSomatics Thanks for replying. This is Tuesday morning, and I did try the stretching movements lying on my side yesterday. Unfortunately, like several other things I've tried, it seemed to have made it worse. Within an hour of doing the stretches, my side was going into a cramping type of feeling, and then by about 7pm, I could not stay up, I had to lay down because of the cramping and pain.
@@marcd1981 Hi Marc. Don't stretch, that will just make you tighter, focus on the contraction/shortening of your muscles instead, then just slowly release. This is called pandiculation. It's the opposite of stretching. Have a look at the video below to get a feel for it. ruclips.net/video/05fs-gwHG3E/видео.html
Give that a try and let me know how it goes.
@@marcd1981First you need to lay down on your belly and put the pillow underneath your chest.
Second if the exercise didn't helped maybe you have tight quad on the other side and that side you need to stretch.
Often it's the case that a muscle which is constantly hurting is doing the most work.
Stop cycling because the quadratus is stretched all the time on the seat of the bike
Ty
i shared this video with someones channel that wanted us to use a special tool for the QL.
i learned from susan and eric to extend the leg at the end , so i continued doing the propeller…
You know i i was reading my comment and forgot i said that and i feel i need to share what i did with, Colm, apparently i did! 🙃,but, i also forget this time about adding propeller.
Thanks for this! Can you point me toward the other movements mentioned? I'm having a senior moment
Yes of course!
Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html
Hip Hikers Prone & Supine: ruclips.net/video/KM-ICmGp-50/видео.html
Hip Hikers: ruclips.net/video/ALz4PTSp8NA/видео.html
@@LearnSomaticsthank you from a sore Dub in Boston!
No worries fella! Been to Boston a few times, good town. Let me know how you get on with them.
Super.
Glad it helped. To improve further be sure to follow along to the Daily Routine video, that covers all the most fundamental movements: ruclips.net/video/pxqlAAVlRKU/видео.html
This stuff works internal rotation
I also do the pretzel move from bar method
Hi Sarah. The goal of this movement is to feel your QL contracting and more importantly relaxing. Yes there will be some internal rotation of the hip but it’s not the main focus. Make sure you are bringing the side of your hip and your ribs together when doing this. And use less hip if need be. Thanks for watching.
@@LearnSomatics thank you . iwill focus on this movement today, i am assuming we are balancing this muscle, through active contraction and then release,?
Hi Sarah. Yes, our muscles tighten subconsciously in response to accidents, injuries, stress, anxiety, etc. Over time they can get so tight they start to cause restriction or pain. In order to release this subconscious tightening you have to tighten/contract them deliberately first, then slowly release. That's what we are doing in all Somatic movements. Let me know how it goes.
That definitely eased the QL thanks but I also felt tightness in my front ribs ( is that the obliques?) & diaphragm. What can help those please.? Many thanks
Hi Evelyn, for front ribs any of the curling movements will help such as the ones below:
Free Tight Ribs: ruclips.net/video/eZ5MP8wJqYk/видео.html
Belly Breathing: ruclips.net/video/UvYaO7fEr7Y/видео.html
Then afterwards try this one to further open the ribs/belly
Open Book: ruclips.net/video/9neOd9dm2UA/видео.html
Let me know how that goes.
Very many thanks. Your help is much appreciated
Amazing! I did the right side first which is always tight....when i lay on my back afterwards the difference was so obvious! Did the left side to balance up. Liked and subscribed. Can't wait to delve into all your lessons. Really excited that this is going to be so helpful. Thank you for all you do.
Nice work! Glad you found this helpful. Tight QLs can be very sore. Be sure to practice the Daily Routine. It covers all the basics and will help you continue to improve. Thanks for watching. 🙏
@LearnSomatics I've started doing the basics beginners routine and I watched the podcast on your website...fascinating information and it makes so much sense. Thanks again Colm.
@@tillymint1958 You're welcome!
excellent !! what a gem of an exercise for all martial art enthusiasts!! plus, to avoid sarcopenia for the the bedridden folks, a must do routine safely in bed !!! thank you.
You're welcome. The Daily Routine makes a great warm up/cool down for martial arts or any activity. You can try it here: ruclips.net/video/pxqlAAVlRKU/видео.html
This is amazing really thanks a lot it’s change a lot i can hear after the exercise my stomach & diaphragm muscle getting relaxed. Do you have maybe some recommandation for hips that do the ´pop’ sound to release that hip/waist muscle ?
Glad it helped. Try the following video.
ruclips.net/video/rgVXTiU-ULc/видео.html
Thanks for watching
Thanks for this informational and lifesaving content ❤ . Can you suggest which side sleeping is best if you have pain in left QL ?
If your left QL feels tight and hard sleep on your right side. That said if you follow this video and release it you should be able to sleep on either side no problem. Practice this movement on both sides and follow the Daily Routine and you’ll sleep like a baby. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching. 🙏
Perfect. İmmediate release. ❤
Please help with sciatic nerve pain, especially on the side of the leg
Hi Judy, use the Side Bend and my Sciatica videos below.
They should help.
Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html
Sciatica: ruclips.net/video/jl1RrZRMw0Y/видео.html
Painful lower back for few days, mainly QLs, after too much hard out training, especially swimming. Even neede painkillers. After resting, lying on my side for an hour and half on L then R... pain reduced considerably. Than found your video by chance, reckon this will b a winner to prevent my QLs tightening up in th future! Good for swimmers no doubt 😊
Glad it helped you feel better! Have a look at the following videos to further improve comfort of low back and waist for swimming and more generally.
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Improving Balance: ruclips.net/video/VUZvsqjUU8w/видео.html
Propellor: ruclips.net/video/lVXro2rVnJA/видео.html
@LearnSomatics Awesome, I'll have a look at those. My lower back still recovering, so taking it gently and resting. It's the right QL, Thankfully much less intense pain today. Looking fwd to creating a preventative exercise routine to maintain strength in that area for future.
Hey there! Looking forward to giving this a shot for my chronically tight and knotted right QL. What do you suggest for repetitions and/or time for inhale and exhale on each movement?
Hi Lauren, a handful of repetitions or so is usually enough, but really once the movement feels easy and smooth you'll know you're done. Re: breathing, normally it's inhale on the effort/contraction and exhale on the release. But on this one because the QLs attach to the lower ribs you can do the opposite. Take your time, go slow, pay attention to the feeling of your muscles contracting and then make the release as smooth as possible and you should be fine. Be sure to do both sides tho!
@@LearnSomatics Thank you for the quick reply! That all makes sense. I really appreciate the explanation. Do you typically feel any sensations with the actual release of the QL? Ex: in a massage I'll often feel a spasm once the muscle or knot releases.
@@laurenleanderRN This is very different to a massage because YOU are doing the movement and initiating the contraction and relaxation of the muscles. You need to be able to feel your QL contract first, if you can't feel it contract you won't be able to release it. Done correctly, the release should just feel like a pleasant letting go, softening of the muscles.
@@LearnSomatics Love this. Thanks again.
How often should you do this daily and weekly
Twice a day is plenty. Do both sides tho. Also follow the daily routine to learn the most fundamental movements. Here it is.
ruclips.net/video/pxqlAAVlRKU/видео.html
Do this once or twice a day too.
Let me know how that goes. Thanks for watching
Did you receive my 2 questions?
Below
I have another question, do you know how else i can relieve my shoulder extending up .
If your shoulder cant extend up reach it down first, like this: ruclips.net/video/1UEG4b-PtQc/видео.html
thank you! These two are really helpful. Is there anything I can do standing up, on the fly? My QL muscle on my right side still keeps tightening up later on during the day pulling my tordo over and affecting my walking “normal “.
Glad they helped! For on the fly, have a look at the following movement by Martha Peterson, it says for shoulder but it will help with hips and qls too.
ruclips.net/video/jalboHinoP0/видео.htmlsi=2a1uhM08fOhoIGq-
Hi Colm, i did the hip hikers ,it was stif and hard to do then i did this ql movement, then wen back to hip hiking and it was easier.The thing was i was holding my hips while doing the hip hikers,i could feel tension before in the hip like a ball in the hip the first time i did the hikers,then after ql went back to hikers and that ball of tension in my hip feels softer in my hand after.Hope that makes sense
Yeah that makes sense. As a general rule, when doing the movements pay very close attention to your trunk/torso. Ask yourself - what do I need to do with my trunk to make this move feel easier? For example in the hip hikers, let your ribs shift side to side a bit as well as allowing your hips to go up and down. And let your head go along for the ride too.
I have serious pain both sides but mostly the right side and also right hip pain and right glute hope8 this helps
Hi Gerry, before you do this one, follow along to the Daily Routine video. It covers all the basic movements for back, front, hips etc. Then do the Side Bend, then you can come back to this one.
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Side Bend: ruclips.net/video/8mqZd_Ptt0s/видео.html
Let me know how it goes
@@LearnSomatics ok thank u appreciate it
WOW
My right side is tight and left side hurts. This actually relieved some pain. Count me as surprised
Glad it helped. Have a look at the following videos for further improvement:
ruclips.net/video/jl1RrZRMw0Y/видео.html
ruclips.net/video/VUZvsqjUU8w/видео.html
Let me know how it goes.
"Can make bending and twisting uncomfortable"
Understatement of the century
Did you try following along to the video?
Can you do this in a seated position
Sure you can do that. It may not be quite as effective in a chair but it’s possible.
One side
Would the propeller move be good to pair with this.
I clearly understand that this would be helpful for whiplash, if you want to expand more great , also it might be a good explantion on your Q/A talk.
Yes Propellor would go great with this, as would a Side Bend!
@@cinmac3 Try it and see!
That might be what I should do when you only have one side.
I have trouble with my shoulder putting my arm over my head the muscle in my upper back didn’t let me extended it all the way it helped some extending leg toward the back and straight out on the left side of my body.
Do you know why that would happen ?
What do you think. Colm?
Two questions.
And also do you think hanging from a bar with the arms Is stretch?
--------
James knight taught the lighthouse , I could not find it , so
I have heard many say it has helped their shoulder, I try ii t but, I am not sure.
All of the sudden itseemed as so much tension entered my body, I believed and heard from Thomas Hanna age is a myth, but, my body does not feel this way.e
It's hard to say without seeing you Cindy. Have you been to see a Somatic Educator in person before?
@@cinmac3 hanging from a bar is a stretch for sure, some folks find it useful.
Actually yes I know the light house movement by James Knight, it's basically the Seated Twist movement from the book Somatics.
Consider focusing on a handful of the basic movements and learning them first.
Would this help someone who is in left aic right bc pattern where the right back is super tight than the left? Is this exercise good for releasing tension?
Hello Allwyn, Yes, all Somatic exercises are good for releasing tension. That is their primary function. If your back is tighter on the right I'd suggest the following videos. Do them all on both sides, tighter side first tho.
ruclips.net/video/fRvHgOS9opc/видео.html
ruclips.net/video/bkldmrcc7ps/видео.html
ruclips.net/video/VUZvsqjUU8w/видео.html
ruclips.net/video/gSWmeBbO5WE/видео.html
The QL video can also be done.
Pick your way through all those over a few days. Let me know how it goes.
Would I do the propeller be more complete, obliques, waist shoulder hips ???
i forget .that was what Susan Koenig called the broom stick,I like here with that , I found
putting my arm straight over my head , again , it still hurt the back of the shoulder, most of the time.
If it still hurts the back of your shoulder just leave that bit out and focus on the turning of the sternum instead.
@@cinmac3 Try Susan's Seated shoulder movements, they would cover that.
i sensed i remembered this movement from a few years ago, what ifind is by extending the leg straigh down as the arm extends above tht head its even better.
Sorry i forgot.
That is why i asked you to email me.
Eric had may movements that can help address the QL and i fiund this and from one i remembered that he did for the groin, but, it helped my.lower back and as you say ways to further the movement to further our ease of other movements.
I would love to see a completion towards a whole body healing.
Hi Cindy, do you understand pandiculation? How to make a deliberate, muscle contraction and then release slowly? It's important to be very clear on that so you can do the movements effectively. See this video: ruclips.net/video/05fs-gwHG3E/видео.html
Yes but I am not always aware of how I might be able to do it.
As in my lower belly, that needs attention , that I question.
I think my problem is i have not been able to fix my anger / negative/ sadness that in me,this might be what i need to master !
My left side is my problem side with SI joint pain and sciatica and I feel it mostly in my glute medius.
I have videos for SI joint, and Sciatica, give them a try, see below:
SI Joint: ruclips.net/video/gSWmeBbO5WE/видео.html
Sciatica: ruclips.net/video/jl1RrZRMw0Y/видео.html
@@LearnSomatics Thank you
Hi Colm,
My left ql feels long and loose and painful. R ql feels short tight with less pain. R hip is chronically hiked up. Should I do these symmetrically on both sides or change things up since im so lopsided?
Thx
Hi Randy, do these on the short right side FIRST, then try on the second side. You would benefit form the Side Bend too. Here it is: ruclips.net/video/8mqZd_Ptt0s/видео.html
Again do both sides. Let me know how that goes.
@@LearnSomatics thanks Colm!!
Hi I have had tight hip flexor and pelvic tilt I have been working on loosening hip flexor but haven't helped and sciatica at the same time do my QLS muscle need work to find relief
Try the following videos in order.
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Psoas Release: ruclips.net/video/CZwtaa4Y8XA/видео.html
Sciatica Relief: ruclips.net/video/CZwtaa4Y8XA/видео.html
@@LearnSomatics Thanks will do is there any hope have tried so many exercises getting mad in all this
@@dmac7473 There is always hope. Have you tried a lot of Somatic movements?
If you'd like help I also offer online 1-1s. Here's the link: learnsomatics.ie/online-classes/
Hi. Could a tight qi contribute also to a tight psoas? Many thanks in advance.
Yes, absolutely! Pair this movement with any of the Psoas Movements and see if they don't influence each other postiviely.
I find the sides of the hips tighten up with this movement and still have no idea if its my weak glutes that are causing the ql tightness....any suggestions
Have a look at the following movements to address the waist and the hips.
For waist
ruclips.net/video/NNNs_bEujV8/видео.html
ruclips.net/video/8mqZd_Ptt0s/видео.html
ruclips.net/video/VUZvsqjUU8w/видео.html
For Hips
ruclips.net/video/c4v8u79OfxQ/видео.html
ruclips.net/video/sr1nvRZdsI0/видео.html
ruclips.net/video/Nxrhv_4sEWg/видео.html
ruclips.net/video/rw234HU9VCM/видео.html
Pick your way through those and then you can retest the QL movement.
If you'd like some real time help I also offer online 1-1s here: bit.ly/49Jamwh
Very well explained, thank you!
Is your practice purely Somatics as Thomas Hanna taught it? Or have you developed it further?
Hi Peter, glad you found the video helpful. It’s Somatics as Hanna taught it. Or at least that’s my intention.
@@LearnSomatics Thanks for the info!
In your experience, is it important to diagnose the problem exactly and then tailor a program? Or can one just do a general program with the most important exercises and ususally things will resolve?
@@petermaier3725 It depends, often just learning the standard program is enough. Other times folks' movements need a little tweaking here and there. After which the standard program is enough to maintain and improve their movement.
@@LearnSomatics Thank you for the explanation!
Do you actually think that Hanna Somatics can replace a "traditional" stretching routine (which I've been doing for many years)?
Or do you think there's still some value to a normal streching program?
@@petermaier3725 Depends on your goals. Some sports/activities require a high level of flexibility which necessitates a dedicated stretching program. But if you just need standard range of motion (touch toes, squat, etc) Somatics is perfectly adequate. It's important to understand tho that when muscle are chronically contracted, stretching won't release them.
Hi Colm, really interested in this method of getting the old QL to relax and I must say it seems to be having a positive impact on the muscle. However, the lower back pain has increased. Is this common to find a shift in pain amd can I do anything to help this? PS left you a coffee!
Thank you for the coffee, much appreciated. It's not uncommon to get pain shifting around as you release one area. I'd recommend following the Daily Routine video as that covers the entire body. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
The following videos will also be useful for you
ruclips.net/video/jl1RrZRMw0Y/видео.html
ruclips.net/video/gSWmeBbO5WE/видео.html
Try those and let me know how it goes. Thanks for watching.
@@LearnSomatics thanks so much for getting back to me. Will give those ideas a whirl. Cheers
So basically, you find the right angle/position of the legs, then internally rotate the femur, and then hip hike on the same side?
Pretty much. The hike of the hip is more important than the rotation of femur tho. And the upper body part is also important.
Hi Colm, does a tight ql contribute to a hiked hip.What benefits do you get by relaxing this muscle?
Yes it can indeed contribute to a hiked hip, it can also contribute to low back pain, SI joint pain, and affect breathing as it attaches to the lumbar vertebrae, pelvis and the lowest ribs. So the benefits are more comfortable back, level hips and freer breathing. Did you try this movement? Do one side, then get up and walk around and the benefits will become clear. Then do the other side.
I’ve been having lots of ql issues and it how all the way up to under my shoulder around my ribs. It been terrible the last 6 months. I just found your video and did the ql stretches and I already have some relief! Any other suggestions for how far my tightness goes up my left side of my back to help release it? Thank u so much for sharing!
You're welcome. For further relief I'd recommend the following videos:
ruclips.net/video/8mqZd_Ptt0s/видео.html
ruclips.net/video/WlP8b2emum4/видео.html
And the Daily Routine which addresses the entire body:
ruclips.net/video/pxqlAAVlRKU/видео.html
And if you'd like to take a full class with me check out my on-demand classes here: app.arketa.co/learnsomatics/on-demand
When I’m doing the leg portion I also feel it on my opposite hip. Is this normal?
Can you elaborate? Where in the opposite hip do you feel it? In any event, I'd recommend following the Daily Routine video linked below, then coming back to this and retesting. ruclips.net/video/pxqlAAVlRKU/видео.html
Let me know how that goes and thanks for watching.
On the outside, around my hip. I did the sequence you recommended. Felt good. My problem is my left leg is shorter than my left. It’s causing my back muscles to be all out of whack. My right QL muscle gets so tight it will pull my torso to the right at about 30 degrees making everything in my lower back even worse
Ah okay, for a leg length issue I'd recommend the following two videos.
ruclips.net/video/Ya-28OC2EIQ/видео.html
ruclips.net/video/VUZvsqjUU8w/видео.html
There may be some overlap within them but worth exploring both. See how that goes.
Interesting. I will try this for QL.
Ive used a myofascial release to stretch the QL. Hanging my leg off the side but stretched snd my opposite arm stretched ans also kinda hanging. And then i stay like that for several minutes. I never forgot that myofascial release is like melting butter. It takes time.
Another one i do, as the chiro lumbar extension aggrivates me, is lay face down and put two wedges on either side of my hips and stay like that for several minutes. You can feel your low back slowly lengthen which lengthens the QL and fixes my functional leg length discrepancy.
Now for me, my QL is tight because my hip flexors are overactive, tight, and painful. And the reason for that is i have SI joint dysfunction due to injury. Hypermobile. Its not the joint. For me, the primary culprit is my dorsal sacroiliac ligament. So of course my QL amongst other things will be tight on the same side as the injury. Stretching my QL doesnt fix the problem. however, if these gentle movements can help drive some bloodflow to the ligament, then it can be an incremental healing factor.
QL is also tight because of anterior pelvic tilt, more so on the injured side, which goes back to tight hip flexors. And anterior pelvic tilt is the body's (and brain's) way of mimicing hip internal rotation when genuine hip rotation doesnt exist, as there's no proper space. You're actually soo internally rotated and that affects everything on that side of my body. For me and for many, the right side. So, to address QL, you need to address ALT. And to address ALT, you need to address having proper hip internal rotation and strengthen hip external rotation.
Thanks for watching. Let me know how it goes!
Could the tightened QL be inhibiting me from lying completely flat on the floor. Now when I lay down, either my head is upward or my low back arches to compensate. Plz advise. Thank you sir!!!
Folllow this. Covers all the basic movements for entire body. Then retest laying flat.
ruclips.net/video/pxqlAAVlRKU/видео.html
I massage and stretch, but never get much release. I've watched a million youtube videos. But this seemed to work best. Is this technically pandiculation? I may try this with other muscles that are tense and I can't release.
Hello, yes this is Pandiculation of the QL, obliques, lats, intercostals and internal rotators of the hip. Glad you found it helpful. Be sure to follow the Daily Routine video to learn all the fundamental movements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html