Relax Tight Hips FAST (Piriformis, Glutes & Hamstrings)
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- Опубликовано: 12 сен 2024
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Got tight hips? Learn how to release your piriformis, glutes and hamstrings for more comfortable hips and legs. Pair this movement with the 'Hip, Lift & Reach' and the 'Steeple Twist' for an even greater effect.
Tight hip muscles can cause a lot of pain in the hips, low back, and down the legs. Relaxing these muscles can quickly reduce that pain and allow for freer movement of the legs and better walking.
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I've had a chronic pain in my hip for 48 years since the doctor gave me an epidural when I gave birth. Later, I had two other injuries to my left leg and hip hurt again. And last month I went contra dancing and the pain started again. It also goes down to the knee. BUT after doing hip and back exercises for two weeks, the acute pain I felt for the past month has significantly decreased. I'm hoping for further improvement.
Thanks for the support I appreciate it! Glad to hear that the videos have helped you reduce your pain. Be sure to follow the Daily Routine video too as that covers all the fundamental movements. Here it is: ruclips.net/video/pxqlAAVlRKU/видео.html
After that explore any of the movements for the hips and legs, they all should help to some degree. Let me know how it goes. Thanks for watching.
Thank you Colin. It seems every time you release a video it's what I need at the moment.
Effectives and relaxing
Here’s another sequence for hips you might enjoy.
ruclips.net/video/rw234HU9VCM/видео.html
Thanks for watching.
Thank you, this is a great addition to your collection!
Ty very much
Great lesson.
Thank you Colm🙂
So helpful.! I like the way you take your time and really describe what to do step by step.
Great little exercise. I just recently came across somatic exercises and after suffering back pain pretty much every night and morning for a very long time, I'm pretty much pain free now.
Love your videos. Did the SI joint one the other day after it played up from 4 hours gardening... Solved the problem 😍.
But one question, when I lie on my front, my hips aren't touching the floor evenly. Right I get fingertips under, left I can push whole hand. Which exercise will help with that? Thank you 🙏
Hi Ellen B, nice work! Glad you are finding my videos helpful. Somatics is the world's best kept secret.
To address you pelvis, follow along to the Daily Routine to get the fundamental movements, then work your way through any/all of the videos that address twisting/rotation and retest your pelvis when laying on front.
Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Improve Trunk Rotation: ruclips.net/video/Vy-1XMy-JLY/видео.html
Steeple Twist: ruclips.net/video/iPc3r3AhC0A/видео.html
Thanks for watching.
@@LearnSomatics Thank you so much, will do. Yes, when I stand right hip is forward atm. Normally I'd go to the chiro, but now I prefer to "fix it" myself.
Thanks Colm ! Lifting right lower leg ( hamstring) was challenging for me , kept the movement very small
Hi Naveen, try the Hip Lift movement first and then come back to this one. ruclips.net/video/H7MFYdTGQVs/видео.html
That should help.
@@LearnSomatics Thanks Colm ! This video helped a lot !
Thank you. I really felt this doing me good 😅
You’re welcome !
Hi Colm, a friend hurt his lower back (trying to lift something insanely heavy) and i recommended somatics. Turns out he has a bulged disc.... Is it safe/recommended to do the exercises? Thanks.
BTW, fixed my twisted pelvis with your specific video - incredible. THANK YOU 😃
The movements are all anatomically safe. It just depends how much pain he is in right now. Can he get down on the ground etc. Best option would be to see someone in person. That said, If he can get on the ground any Arch & Flatten variation would be a good start. Like this one: ruclips.net/video/uipUdY5-o3U/видео.html
@@LearnSomatics Thank you, that's exactly what i thought... Learned a lot, love this "stuff"
Nice sequence
Glad you liked it, thanks for watching.
Thank you!!♥️
Thanks Colin! I'd love to know which exercises you'd suggest to improve pike flexibility (touch your toes and beyond). The only thing that I can think of is to pandiculate a hurdle sit by pressing the straight leg into the ground...
Hi, thanks for the sub, for improving pike you want to relax the entire posterior chain so, Back Lift, Arch & Flatten, Arch & Curl. Also some of my Arch & Flatten Variation videos particularly #2 and #5. Do them and restest your pike. When you've done that try the Elephant Walk, it's a specific mobility exercise for pike, it's not a Somatic movement but useful for pike: ruclips.net/video/MsUTFi24Iq4/видео.html
Another amazing treatment! Thank you so much! Short and so very helpful!
You're welcome!
Hi Colm,
Which is the hip lift and reach that you refer to at the very end of the video? Thanks mate.
It's this movement Dan: ruclips.net/video/c4v8u79OfxQ/видео.html
Enjoy!
@@LearnSomatics thank you Colm!
Thank you
Why my shoulder won’t allow me to put my hands on my hip, on t the back & side
Could it be a position of my elbow
I thought this could help the shoulder/ hip connection ?
moving my arm ?
I can’t figure out
Most likely tension in your chest muscles Cindy. Try releasing that first. Chest Release and Pulling Rope and Startle Reflex.
Chest relief and belly ?
@@cinmac3 this one: ruclips.net/video/k2T42Qh-sbs/видео.html
My ribs/, breathing, I think that might be culprits.
When you mention other videos in the comments, can you link to them? It can be hard to search - for example, you have 2 "Hip Lift and Reach" videos.
I usually do link to any movements I refer to in the comments. Which one are you looking for?
This is fab. Thank you Colm
I notice my left SI joint area niggling though? Any suggestions?
Hi Kate, the Walking Ex #1 & #2 are helpful for SI joint discomfort. Give them a try. I’ll address this in another video soon.
Hi would you always suggest to do this routine on both sides? Even if only my right side hurts? Every morning I feel my hips somehow blocked on the right side. After the routines in the morning I try to deblock this wirh twisting leg bending etc. would you advise this? It seems to help only short term 😢
Hello, you probably need to address your the sides of your trunk more specifically. Have a look at the following videos.
ruclips.net/video/8mqZd_Ptt0s/видео.html
ruclips.net/video/VUZvsqjUU8w/видео.html
You can do some hip movements AFTER those too if you wish.
Let me know how that goes. Thanks for watching.
Thanks for your quick reply. And would you do this only on one side?
I’d normally recommend both sides. But do your tight/sore side only and see how it feels.
Thank you for this instruction....however in. my case I find my lower back aches...could yo tell me why that is and what i might be doing incorrectly please? Thank you.
Hi Trish, hard to say without seeing you do the movement. Follow along to my scatica video, it covers this movement, but in it I guide you through some other movements first to release the low back, waist and buttocks, doing that will likely make this movement easier. Give it a try and let me know how you get on.
Sciatica Pain Relief
ruclips.net/video/jl1RrZRMw0Y/видео.html
@@LearnSomatics Great thank you so much for the suggestion! all the best
How often to do this ? Can’t do seared pfirformis stretch. Pinching in hip
Once or twice a day should be plenty. Here's another video that will help with hips/glutes: ruclips.net/video/rw234HU9VCM/видео.html
Give that a try and let me know how it goes!
Thanks for watching.
I have a different question,
when I am laying on my front
my belly stops my hips from touching the floor,
Would it be appropriate to put a small cushion or towel under my hips ?
Thankyou for reading
Also would closing my eyes to concentrate when doing exercises be helpful?
Hi Catherine. Yes, absolutely you can do that. What ever you need to do to make yourself comfortable.
Definitely! Closing your eyes is recommended for most movements. Helps to improve your interception and sense yourself more clearly without the burden of having to process visual information too. Try it and let me know how it goes.
Dealing with right hip flexor pain and pinched hip
Have a look at the following videos for hip flexors.
ruclips.net/video/CZwtaa4Y8XA/видео.html
ruclips.net/video/DXEK22bVMxM/видео.html
Add 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
Is this good even if you have significant trigger points in deep glute muscles ?
Yes, trigger points are merely small, contracted areas of the muscles. Doing Somatic movements will ease the trigger points. That said, I would do the following sequence first to relax your glute muscles.
ruclips.net/video/rw234HU9VCM/видео.html
Do that and see how your glutes feel after
An awesome presentation. I love the way you teach. Kindly direct me to your video link Elephant Walk. I am unable to find it. Thanks you for creating these videos to learn from..
You’re most welcome. Glad you find them helpful. What is the ‘Elephant Walk’ video you are referring to? I don’t have one with that title.
It's my mistake. You referred to Elephant Walk below and I thought it was one of your teachings. I was confused. Here's your reply: When you've done that try the Elephant Walk, it's a specific mobility exercise for pike, it's not a Somatic movement but useful for pike: ruclips.net/video/MsUTFi24Iq4/видео.html yo @@LearnSomatics . Sorry for the mistake. Thanks for all your helpful teachings.
@@joycelawrence1396 Oh yeah, that's a good movement too. Maybe I could turn it into a somatic movement!
That's a great idea. I will be waiting for that. @@LearnSomatics
@@LearnSomatics Did you do that, yet.
i can see that we can.
How often can this be done daily if its providing sciatica pain relief?
Hi Lenin, you can do it as often as you want. Add some side bending moments before, and some rotation movements after it tho at least once a day.
Do you have a somatic routine for emotional release
Hi Samantha, emotional release can occur with any of the movements. It depends on the person. That said in my experience emotional releases occur most commonly when addressing the startle reflex. The following video below addresses it in detail: ruclips.net/video/DFqHh2NSJdM/видео.html
Let me know how that goes.
Colm means Dove¡😊
THE
wicked cramp got me, that is a question I never got answered what so I do when I am having a very difficult time relieving that cramp in my ribs when that happens.
Straighten your leg, and dorsi flex your ankle to relieve a hamstring cramp, then back off on the effort when you're doing the movements. They should feel easy to do, low effort.
I always seem to confuse the two. I am trying to remember planter flex is plant my foot forward or dorsi as in close the door.
Still hard for me, but...
@@LearnSomatics how do I do that for the cramp my ribs/ behind maybe stomach area ?
Thanks AGAIN !
I can feel tightness in my lower back whilst going this . Am i doing something wrong? Im being careful to follow the instructions.
You probably need to address your lower back first in that case, and then come back to this. Follow along to the Daily Routine it will address your entire body and then afterwards retest the tight hips video. Here is the Daily Routine: ruclips.net/video/pxqlAAVlRKU/видео.html
Thanks for watching🙏
@@LearnSomatics Thank you 😊
Hello. What exercise can help me? I have a lateral pelvic tilt and a gait. And also I work in the office and sitting for almost 9hours. What exercise should I need to do? Please help. Thank you
Hi Rogelyn, the following sequences will help.
#1. First learn the basic movements for daily practice:
ruclips.net/video/pxqlAAVlRKU/видео.html
#2. The address the lateral pelvic tilt
ruclips.net/video/VUZvsqjUU8w/видео.html
#3. And then clean up your gait with this
ruclips.net/video/j3LmYjKlhWE/видео.html
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Should I do that 3 exercises everyday?
After those 3 exercises. Is it okay to add this a glute activation and after I will do a booty and hip exercise? Is it okay to do that? If it’s okay, where should I enter the glute activation? After the daily practice or after the address lateral pelvic tilt?
I hope you will help me with this problem 🙏 And also my right leg is I think it rotates inward.
you tricked me, the wa you spoke i thought you would do both sides.