Hey everyone. Welcome to Yoga With Adrian. I am Adrian. And today we have a sequence for the lower back. This is something that you requested and I think it’s awesome and really dear to me because I very much believe in the healing power of yoga practice, keyword, practice. So I encourage you invite you to try this tutorial more than once. And embrace the repetition. You might favor the tutorial or click the ad to tab below so you can find it more easily. But this is something that I think if you practice regularly, will.
Really provide you some yummy benefits, and hopefully get you living pain free, in the back. So let’s check it out. Shall we Hop on the map and let’s learn yoga for lower back pain. Alright my friends, we’re going to start flat on our backs today. Using the support of the Earth to tend to the lower back. I just love all poses on the back because it reminds me that we are supported. So, if you want to go there with me. If you want to go oh.
Nevermind, can’t sing that explicit lyrics. If you want to go there with me you can just kind of take a deep breath in and already just feel relief from the idea that we are supported by the mat, by the Earth, by this moment. Feel like a little bit of consciousness goes a long way. So, take a deep breath in. Long exhale out. Then slowly we’re going to wrap the arms around the shins. Might interlace the fingertips here. And nice and slow, let the knees come.
In towards the heart. So if the lower back is already starting to talk to you, you have a couple options. Palms can come to the knees. This is great. Or again, we can interlace. Now rather than hardcore squeezing, just breathe here, relax the shoulders down. Let the weight of the elbows drop. And we have two options. We’re gonna rock a little side to side, just kind of massaging the lower back. Not squeezing like I do normally in Hatha yoga, but just kind of letting the space be. So I have an option here, or I have the option to draw.
Circles with the palms. So just take a second here on your own, because everyone’s different so hard to do yoga for this and yoga for that, because everyone’s different everyones’s experiencing different sensations. So just try to honor that and I’ll encourage you to listen to your body, be gentle, and of course, modify up, modify down as needed. So what we’re doing is drawing circles with the palms on the knees one way and in the other. Or, we’re fingertips interlaced, going left to right. Might even linger on one side.
If that feels good. And then close your eyes. Look away from the tutorial, and just take a second to feel both these things out. To check in with the lower back. Make sure you’re breathing deep. Awesome. Then when you feel satisfied, slowly overlace the soles of the feet to the mat. And we’ll inhale, reach the fingertips all the way up and overhead. Nice and easy. We’re gonna just rock the pelvis here. So, I’m gonna rock the pelvis so that the lower back becomes kind of a rainbow over my mat. If I wanted I could slip my hand underneath, there. And then I’m.
Just gonna rock the pelvis here. Get sassy. So nice and easy we can bend the elbows as I tuck the pelvis. And then exhale, tailbone down. Navel stretches long, belly stretches long. And then we switch. Doesn’t even matter what you’re inhaling on and what you’re exhaling on. Just breathe deep. And I’m sure this is gonna look great on the tutorial. But we’re just kind of coming into, almost a little sensual pelvic rock here. But it’s awesome because we’re massaging the top of the buttocks here. And we’re just loosening up, finding a little soothing movement.
For that lower back. Staying grounded to the soles of the feet. Just do a couple more, stretching the belly long, as the lower back lifts up. And then maybe drawing the navel down as we lenghten into the tailbone, lower back flush with the mat. Do a couple more on your own. Like a baby bridge, baby setu bandhasana experience. Cool. When you feel satisfied with that I got a little zen’d out there out there when you feel satisfied, we’re gonna lift the knees back up, and we’re gonna cross the ankles,.
And we have an option here. If you’re really tending to lower back relief, skip this, rock to one side and come sit up. If your lower back feels tight, and you feel like this might be good, join me in a little rocknroll up. So I’m gonna grab the outer edges of the feet and begin to rock a little, front to back. If it feels like that’s yummy, do it a couple of times, massaging the spine remember it’s all connected. If this is a great way to just kind of relieve tension, then stretch and soothe the spine. Now if you’re a little.
More sensitive today, again, we’re all different approaching this different, then just skip that move and come to crosslegged position, which is where we will all meet. I have a blanket here, conveniently. I’m gonna lift my hips up on. You can use a towel or blanket, or nothing at all. As we come to crosslegged, and bring the palms to the knees here. Nice and easybreezy, we inhale, press the palms into the knees. Extend through the crown of the head. Lift your heart, just open. Then on an exhale, chintochest, navel draws.
Back towards the spine. We come into what I call Mr. Burns pose here, rounding forward. Breathe, breathe into the back. And then inhale, extend, tagging a little weight in the elbows here. Open the chest, the heart, and exhale. Same thing, chintochest, rounding forward. Go ahead and catch the weight in the palms. And take a couple breaths here. Stretching the skin of the back. The breath can be so healing. So take some nice, long, smooth, deep breaths here. And then slowly we’ll rock all the way back up, and come to all fours.
Nice and slow, take it easy, honor the body, enjoy this practice, this time. So we’re gonna come to all fours. If you want you can sneak in a gentle Cat Cow here. Then we’re gonna take the right leg and lift it gently all the way up into a lunge. Now again, if the lower back is tight, breathe deep. If the lower back is tweaking, you might, save this. I mean I just don’t want anyone with lower back pain to do anything that they don’t want to do. So just listen to your body, and breathe. I’m going to heeltoe, heeltoe.
My right my foot out a little bit wider than I would normally in a runners lunge. You might even turn the right toes out slightly. And we’re gonna bring both palms in towards the centerline. Now, I’m gonna curl my left toes under, walk my left knee back, and slowly sink into the hip. So what I’m doing is this might seem a little counterintuitive. But I’m streching the front of that left hipcrease. The psoas here that wraps, literally from here to here which often causes some crabby, crab crap in the lower back. So we’re finding a nice.
Opening in the front of that hipcrease. We have the palms here to support us. If you want, if you have a block, or a book, and this is just too much for you, you can lift the Earth up to you, baby. Yeah. Four fingertips is always good. Now breathe. Finding what feels good, again we’re focusing on deep breathes. And opening the front of that left hipcrease, the psoas. If, feels right, you might lift that knee for a pulse or two. But if we’re supertight then that might not be an option. And you.
Might stay up nice and lifted. Couple more breaths here. Smile. Relax the skin in the face. We got this. Then to come out we’ll come on to the fingertips. Send the sit bones back for a little stability as we walk that right heel in. And then we’re just gonna take it for a nice little counterpose here. Right heel stays in the Earth, as we relax the weight of the head over. Pulling the right hipcrease back. This doesn’t have to be a deep stretch guys. In fact, if we’re tending the lower back we should keep it nice and spacious,.
Nice and easy. So one breath here with the weight of the head over. Remember it’s all connected. Cool. Then we’ll rock back onto that right foot. Come to all fours. And nice and easy, gingerly switch to the other side. Cool. So then the heeltoe, heeltoe the left foot out now. Both palms come in towards the center line. Take it nice and slow, fine integrity. And then I will curl the right toes under, walk that right knee back. And check out, what it’s like on the other side. So again, I’m focusing on the psoas muscle or we can just.
Kind of bring your awareness to the front of that right hipcrease. Stretching it nice and long. Using the breath, to breathe, you might lift that back knee. Again, as we said before we might lift the Earth to us. If it’s really tight that might be why your lower back is hurting. So, opening up through the front body a little bit to provide relief, in space, for the lower back. Ding.One more nice, long, smooth, deep breath here. And then we come out. Nice and easy lifting the sit bones back. Walk the left heel in towards the centerline,.
And release over again. We’re not sinking all the way back. This isn’t power yoga. We’re just checking in. So keep a nice spacious vibe going on here. Weight of the head comes over. We breathe. And then we roll through the left foot. We use the fingertips for stability. And this time we’re gonna step that right foot all the way up to the left for a forward fold. Now, rule of the game here is please, please, please my friends keep your knees bent. Bend those knees, keep them soft. They can be superbent generously. Then I’m gonna take my hands to.
The belly, draw the belly in just slightly. And let the weight of the head hang over gently. Oh yeah baby. Release the fingertips. If you have a block you can kind of rest it here, or a book. This is not about the palms touching the Earth. They can go whereever they need. This is about feeling grounded through the soles of the feet, and then finding spaciousness in the lower back. So we breathe here. We use the exhale to let go. We find a little weight in the sit bones, and we use that inhale to maybe really feel expansion in the lower.
Back. The exhale to ground down, find stability. Can grab the elbows here if you like. Let’s take one more nice long deep breath in, and then we let it all go. To come out of this forward fold today, we release the palms or the fingertips to the mat, by bending the knees generously. And then slowly, nothing fancy here, come back to all fours. Cool. Cross the ankles, nice and easy, we walk it back through. Texas. And come back to the back for our final posture for the lower back.
Yea. Hug the knees into the chest. Feel that space. Yeah. Starting to feel better. Starting to feel good. And then we’ll send the fingertips left to right. You know I like to call this Texas T. And we’ll scoop the tailbone up, draw the knees up towards the heart, and then this is not about forcing. This is about, again, gentle, finding ease, creating space in the lower back. So I’ll gently melt the knees towards the right side. And rather than keeping the knees practically hugging up towards the heart like we normally do, give yourselves.
A little more space. So again, rather than drawing the knees all the way up here, I’m letting myself have a little more spaciousness, a little more, just space. So I breathe here. I can take that left palm, of course, guide it a little deeper into the posture. I’m breathing now again, into that psoas lower back, outer edge of the hip. Yummy. So I’m encouraging us to start here as a way of just again, moving with ease but you can, of course, hug the knees up and play with anything in between. Couple more breaths here,.
You might turn to rock onto the right ear. Then on an exhale, nice and easybreezy. Melt it back through center. Itch your nose if you have an itch, and then send it to the other side. Here we go. Again, I’m giving myself a little more space using the right palm to guide and get a little deeper. I’m not anchoring anything. I’m just kind of letting gravity do its job. Nice, long, smooth, deep breaths. Turn it onto the left ear if that feels good. Softening through the face, and again, we breathe. Cool.
Gently, making your way back to center, you can end with a nice flat back fullon body stretch. Or, so ask yourself what feels better. Open, or we’ll turn over onto our bellies and come into a Child’s Pose. Belly comes to the top of the thighs as we release here. This is so great for lower back. You can do this in your bed. Find a little gentle rock. If you need even more space you can bring the knees out here with the part and hang out here. Sometimes even fingertips between. Nice. And you wonder why they call this the.
Lower Back Stretches, Hip Flexor Exercises Evolution Sport Therapy
Hi I’m Dr. Steve Mew and today we’re going to talk about hip flexors and how they affect the low back and the hip We’ll take a look at how we treat them in the office and we’ll show you a couple of exercises that you can do at home to keep your hip flexors from causing you low back or hip pain. The hip flexors are a set of muscles that start in the pelvis or spine and attach onto the femur these muscles allow you to bring your knee to your chest. Due to their structure and their function.
They can have a effect on the low back or hip. One of the most common causes of hip flexor problems is prolonged sitting. Sitting in a desk keeps the hip in a flexed or shortened position Over time the hip flexors weaken and lose their flexibility. Eventually this will present as low back or hip pain. In the office we use a variety of techniques to treat hip flexors, including active release techniques chiropractic manipulation and kinesio tape although each injury is slightly different the goals of the treatment are the same.
We want to restore proper movement correct alignment and of course reduce pain. Susan is a volleyball player that came in with low back and hip pain. Through our examination we’ve determined that she’s got tight hip flexors We’ll start by working on the hip flexors With this technique we’re going to take a firm contact through the abdominals and into the hip flexors. Next, Susan’s going to move her leg through the entire range of motion. We’ll do this three to five times or until the muscle releases. Depending on the injury we may need.
To move down to the rectus femoris or the upper quad. We’ll treat this in a similar fashion to the previous muscle, but this time we’re going to have the knee bent to target the upper quad. Next, we’ll adjust the low back and the hip Freeing up any restriction through the lumbar spine and correcting alignment in the hip. To complete the treatment process it’s important to have an active component to help reinforce the work we’ve done in the office. Now here’s some exercises you can do at home help keep you from injury.
We’ll start with the hip flexor stretch we’re going to start on one knee, the upper body is going to be fairly neutral The back knee is going to be turned in very slightly, and then we’re going to lean forward and turn the body away We’re going to hold for 30 seconds twice on each side. So next we’ll do an upper quad stretch It’s going to start similar to a regular quad stretch, but the knee’s going to be bent Susan’s going to grab her back foot and bring it to her butt.
And we’ll add some extension in the hip to focus on the quad. Once again we’re going to hold for 30 seconds and we’re going to do it twice each side. Finally, we’ll do a bridging exercise this is a great exercise for low back and hip stability as well as opening up the hip flexors. We’ll start with Susan lying down knee’s up, feet about shoulder width apart and arms to the side. Before every rep we want to engage the core muscles to help stabilize the trunk. Next, we want to focus on the glutes.
Lower Back Pain Back Flexion Stretches Ask Doctor Jo
Hey everybody, it’s Doctor Jo. I’ve had a lot of people ask me about back flexion exercises and stretches, so today what we’re gonna do is we’re gonna start off with the back flexion stretches. So what I’m gonna have you do is I’m gonna have you roll over onto your back and lie down. Alright, so the first stretch that I’m gonna have you do for back flexion stretch is called the single knee to chest. And so what you’re gonna do is you’re gonna bring your leg up. The key here is if you have some knee problems, don’t pull up on.
Your knee like this cause that puts a lot of pressure on your knee. What I’m gonna have you do is grab just under your thigh right here, and what you’re gonna do is you’re gonna bring that knee all the way up towards your chest as far as you comfortably can. Now you want your stretch to be tension, a lot of pressure in there, but you don’t want it to be painful because you’re gonna hold this for 30 seconds. And you’re gonna do it 3 times on each side. So what I’m gonna have you do is start counting, and when you count it’s.
Not 12345678910. Really make sure it’s 30 seconds cause if you don’t get that 30 seconds in there, you’re not gonna get a proper stretch. So 30 seconds, then I’m gonna have you switch sides, and you’re gonna pull that knee up to your chest. And do 30 seconds on this time, and I’m gonna have you do it 3 times on each side. So just that simple. Make sure that the stretch is comfortable, but that you’re feeling the stretches in there. Alright, so then the next one I’m gonna have you do, this one’s called the double knee to chest. So.
What you’re gonna do is you’re gonna bring one up, and then you’re actually gonna bring the other one up, too. The same thing, you want to pull those knees up towards your chest and feel that stretch through your back. And what that’s gonna do is that’s gonna open up that space in your vertebrae back there, so any pressure that’s going on there, maybe through the nerves and stuff, that’s gonna open those spaces up. And I’m sure you can guess, you want to hold it for 30 seconds and then do it three times each. Alright.
So the next one is a hamstring stretch. Now you always hear people say you want to stretch out your hamstrings, but if you don’t do it properly, you’re not gonna get a good stretch. So the first stretch with the hamstrings, what I’m gonna have you do is I’m gonna have you bring your knee up to about 90 degrees right here, you don’t want to pull it all the way up, and you don’t want to have it way down, you want to be about 90 degrees. And you’re gonna grab right underneath your thigh here again, and just relax that leg.
What you’re gonna do is you’re gonna slowly bring your leg up until you feel that stretch behind your leg, those hamstrings and everything. Now if you can only get your knee to here, that’s ok. That’s fine as long as you’re feeling that stretch. Now if you can pull it all the way up, that’s great and if that’s not tight enough fro you, what I’m gonna have you do is I’m gonna have you pull your toes towards you and that will kick in those calf muscles back there and you’ll get a nice stretch. Now again, you’re gonna hold that for 30 seconds.
And you’re gonna do it 3 times on each side. Now some people might not be able to do a really good job holding that leg up there, their leg’s gonna start shaking a little bit. So I’ve got another way to stretch those hamstrings. So what you can do is you can take a belt, if you’ve got a belt, you can use a leash that has a loop on it, but what you want to do is you want to take the belt, and you’re gonna straighten our your leg. Now you want.
To relax your leg, and you’re gonna pull up towards you. Now the key here is not to bend your knee this time. So if you’re up here but your knee is bent, that’s not good. I want you to bring it down until you can get that leg straight, and then pull it up towards you. And the same kind of thing with the stretch, you want to pull your foot down more, that’s gonna kick in your calf and you’re gonna stretch both of them. And I bet you can guess how.
Long to stretch it. 30 seconds, 3 times on each side. So we’ve got one more stretch for ya, these stretches are easy to do, even before you get out of bed in the morning cause you’re lying down. But if you want to get on up, what you can do is you can stretch your hamstrings while you’re sitting up. Some people pull their leg in like this, some people sit on the couch and then they’ll have their leg laying down on the side. The key here is, a lot of people go into a hamstring stretch and do this. Gotta grab my toes, I gotta.
Grab my toes, this is a great stretch. Well they’re not actually stretching their hamstrings cause their back is curled. If you keep your back straight, and bend at your hips, that’s where you’re gonna get the hamstring stretch cause your hamstrings are actually connected to that pelvis there. So if I’m sitting like this and I’m just leaning this far with my back straight, I’m getting more of a stretch here, then when I’m actually taking my hands all the way down to my feet. Alright, so 30 seconds, 3 times on each side. There’s your.
Stretch. Make sure you’re doing both sides. Get that good stretch in there. Keeping that back straight and stretching forward. Alright, so the next stretch we’re gonna do is called the cat stretch. So what I’m gonna have you do, you can place your hands flat down. Sometimes this might hurt people’s wrists, so you can go up on your fists if you want to to keep that wrist straight. Now what you’re gonna do is you’re gonna take your chin, and you’re gonna tuck it down towards your chest. And you’re gonna raise up your back just like.
What a cat does when it stretches. You’re going up, you’re holding that stretch, you’re breathing while you’re doing it. If you can’t carry on a conversation while you’re stretching, then you’re not doing it right. You don’t want to hold your breath. So bring it up, nice deep breath in and out, 30 second stretch. Alright. The next one I’m gonna have you do is called the prayer stretch. And so what you’re gonna do is you’re gonna bring out your arms and you’re gonna roll back onto your heels and you’re gonna sit down and you’re.
Gonna bring your body all the way down. And so this is gonna be a big stretch, and what you’re gonna do if you’re not feeling much of a stretch there, pull your arms forward and hold them down and then come back. And your gonna get some shoulder stretch in there too, that should stretch out your whole back. Make sure you keep your head down, not like me, and just relax that body. And that’s gonna be 30 seconds, 3 times. Alright. Now the last one I have for you is called a pelvic tilt. This is one that you’re probably gonna hear.
A lot more because a lot of exercises that you’re gonna do you wanna put your pelvis into a tilted position, a posterior position which means back to the ground. So what you’re basically gonna do is you’re gonna imagine that you’re taking your belly button and you’re pushing it down to the ground. So if you can see, my hips are actually going down. I’m trying to flatten my back all the way down. If you put your hands underneath you, you can feel there’s a little curve in there. And what you want to do is you want.
To feel yourself pushing down into your hand. Same thing, you want to still be able to breathe while you’re doing it. So you’re gonna hold it. This one you don’t have to hold for 30 seconds, hold it for about 35 seconds. Then relax and push down again. Alright, there you have it. THose were your back flexion stretches. If you feel like they helped, please click the like button and leave us a comment. If you’d like to check out some more instructional tutorials, or some educational tutorials, please check me out at AskDoctorJo. So be safe,.
Fix low back pain Myofascial release of the tensor fasciae latae
BjbjLULU Hey guys its Naudi at functional patterns again today I’m going to teach you guys how to release some muscles that get very bound up whenever you’re at work they’re called your hip flexors there’s multiple different hip flexors that i’m going to teach you how to release but this is just going to be one of them its going to be the insertion point to where your tensor fasciae latae which is the muscle right here on the outer part of the hip and your sartorious begin so were going to use a lacrosse ball to get in there.
And dig these muscles out now when you’re sitting at a desk and your hips are in a constantly flexed position these muscles are going to get shortened there’s going to be a constant shortening of these tissues happening throughout the day so guess what your brain is going to memorize the shortening and then you end up with a posture like this almost to like when your but is sticking out and you kind of have a sway in your lower back what I want to do is get into those tissues break them up that way were not set into this posture.
And the hips can balance themselves so were just going to be right here on the floor the place were going pinpoint this lacrosse ball is going to be about right here on the hip you’re going to find a little groove that sets right in here and we want to keep that lacrosse ball right in place in that direction so that way it won’t slide around so sometimes you may feel like it its slides to the inside or the outside really try getting to that center point we’re going to lye down this is kind of what it will look like from a side.
View if I was standing up were going to apply direct pressure and it may be pretty challenging to see where the ball is I think you might be able to get a clear picture as to where it is from there were going to extend the arm out and the bottom foot out and I’m going to keep this almost as a support system if I feel like this is too much pressure on my hip I can take some pressure off with this foot if I need to again this can become very.
Painful if a lacrosse ball is too much you can just regress back to a tennis ball and that’s just as effective to atleast get you introduced to it but eventually you want to progress to a lacrosse ball if I’m in front of my computer and I’m watching a tutorial or something like that I’ll just hang out here for about 10 to 15 minutes until these tissues finally disperse ok so we’ll work into the other side again elongate the body a straight line from the top of my hand all the way to my foot the opposite leg the leg that’s not.
Getting the attention comes over the top and again we’re applying that pressure right here on the front part of that hip alright guys that’s how we release our tensor fasciae latae muscle if you have any questions or are curious as to what it is that I do you can visit my website at functionalpatterns take care Hey guys its Naudi at functional patterns again today I’m going to teach you guys how to release some muscles that get very bound up whenever you’re at work they’re called your hip flexors there’s multiple different.
Back Pain With Ab Exercises WHAT TO DO
What’s up, guys Jeff Cavaliere, ATHLEANX.COM. What am I doing down here on the floor Well I’m going to show you today why it is that when some of you are down here doing your ab exercises that you stand up and you’ve got back pain. What the hell is going on You’re supposed to be doing something that you thought was good for strengthening your core when all you’re doing is really hurting your back even more. Well, the problem is that our bodies are usually too smart for our own good, meaning that we.
Are masters of compensation. If we know that during a regular Crunch we’ve got to get from point A to point B, we’re going to get there. We just may not get there the right way because muscles that aren’t supposed to be doing the job will kick in and do the job. And in this case when you’ve got weak abdominals, your number 1 enemy is going to be that hip flexor that is too eager to kick in and try to do the job of those weak abs. You see, I’ll show you here on the skeleton. As you see, this big muscle right here, this.
Is the solas major. This is the big muscle. It’s actually almost, it’s almost 18 inches in length. It’s a big, thick muscle, and where it goes is it starts from the very front of your leg, your upper leg, and it attaches through your body all the way to the back to your spine. You can see the last thoracic vertebrae all the way down through every single lumbar vertebrae, this muscle has attachment to that, to each one of those. Now you can see what happened if that muscle was too tight, or contributing too much or.
Overactive. It’s going to start pulling on those vertebrae. So, you have your direct link. You have your direct cause of back pain, but we’ve got to figure out a way to get that muscle to stop acting up when we don’t want it to. And we can do that with a properly executed Crunch here, and it’s one we call the Jonda Crunch. And you can do it with just a resistance band and somewhere to anchor it, right. And what you’re going to do is, you’re going to take your resistance band, anchor it around.
Something. Stick one foot through, and one foot through. What we’re going for here is, we want to have something that we can pull our hamstrings down into to activate both our hamstrings and our gluts to reciprocally inhibit the hip flexors. See, what happens is in order to create movement at a joint, our bodies are smart enough, again, to realize that we need to shut down the muscle on the opposite side of the joint if we want to allow a motion in the opposite direction. So, if we’re going to flex our bicep, we have to reciprocally inhibit the triceps to allow.
Us to move into flexion at the elbow. Well, the same thing happens here. If we could activate the muscles on the posterior side of our hips so our hamstrings and our gluts, we can reciprocally inhibit the muscles on the front side, the flexors, the hip flexors from doing anything that we don’t want them to do. And we’ll do that here with this Crunch. And we do that by just sticking our feet, anchoring them through this band, pulling against the resistance of the band, digging our heels into the ground.
If you don’t have a band, you can simply dig your heels really hard into the ground and squeeze your gluts up. And then, from here we know that any Crunch that we execute is going to rely on only the strength we have in our abs because we’re not allowing the hip flexors to contribute anymore. So you really pull down as hard as you possibly can. You want to breath in deep, and then exhale as you pull yourself up, ok. Now, what you’ll find is you’re likely going to cut your range of motion down significantly,.
But that’s okay because it doesn’t matter if you can come all the way up to here if all you’re doing is hooking your feet under a piece of furniture at home and using the force of your hip flexors to create leverage to allow yourself to come up. That’s not helping at all. Matter of fact, that’s making the situation worse. I would much rather see you do only the first 20 or 30 degrees of the motion because really the most important part is getting the shoulder blades off of the ground.
Creating that flexion to get your shoulder blades off the ground. You can do that in the first 20 to 30 degrees, and you don’t have to come up, and you’re still really working your abdominal muscles. So, you come down here. You breath in. You dig your heels as much as you can hard into the ground, here. Try to get a 20 to 30 degree bend at your knees. And you come up as high as you can, and then lower down. Same thing. Dig in. And then lower down. Again, if you can get that little extra all the way up to the top.
Up here, great. If you can’t no worries. You’re really trying to focus on, like I said, that one thing and that’s developing the strength of the abs, the true strength of the abdominal muscles. So, there you have it guys. Hopefully this tutorial will help you if you’re dealing with back pain when you’re doing your ab training because it doesn’t need to happen, right. We already know. You can’t allow muscles to do things that they’re not supposed to do or kick in when they’re not really wanted. But you do want muscles that prefer to work together to work together the right way, and.
We do that with the ATHLEANX Training System. I tell you guys step by step, workout by workout, how to train like an athlete, so you allow those muscles that are synergistic to work together, and you try to eliminate those muscles that are contributing when we don’t want them to. It’s really all about getting your body to work the way we want it to, get the body to work the way it’s meant to. We do that, again, with the ATHLEANX Training Program. If you haven’t already, guys, head to ATHLEANX.COM right now and get your ATHLEANX Training System.
Lower Back Pain Causes 360 6924264 Adams Chiropractic Silverdale WA HD
If you suffer from lower back pain, your injury may steam from three common causes. I’m doctor Kurt Adams i’ve been in practice here in Kitsap County for 28 years. In this tutorial we’re going to explain these causes and offer you a safe effective nondrug treatment option to help rid you of your pain. The first type of condition we see here commonly are strains and sprains. This is usually caused by lifting and twisting, slips and falls and motor vehicle accidents. Ligaments and muscles have been stretched and torn causing vertebrae to become misaligned or hyper mobile.
We address these problems with with chiropractic adjustments that help realign the joints and improve spinal function. Leading to decreased pain, inflammation and swelling. Our team of Licensed Massage Therapist also help this kind of condition tremendously by addressing these inflamed soft tissues and ligaments. If you are sedentary or sit at a computer for long periods of time this can often lead to a second type of condition we effectively treat which is Sciatica. This is caused by discs bulging onto a large nerve that runs from your lower back down.
The back or side of your leg all the way to your feet. Chiropractic helps this tremendously by improving joint function and alignment. Thereby decreasing disc bulging. We also utilize traction and decompression of the disc that offers patients tremendously amounts of relief. And the last but certainly not least is hip and pelvis pain. This is usually caused by un level legs andor pelvis that can cause un do stresses when we walk. This can often lead to hip, knee and even feet pain. We use a specially designed table that will gently and safely correct these pelvic and.
Leg imbalances. In some cases we will prescribe you heel lifts or custom orthotics to help aid your stabilization. So whether it sprains or strains, sciatic neuralgia caused by bulged discs or hip and pelvic imbalances that effect our stride and the way we walk, chiropractic is often a safe, effective first choice for many of our patients. If you or someone you know are experiencing these problems we would love to help. Call us to schedule and appointment today. When you do, mention this tutorial and you will receive a complementary consultation.
Pilates Exercises for Back Pain Relief
Hi, Fitness Magazine readers. I’m Sadie Lincoln, founder of barre3, and I developed this core workout exclusively for you. It’s designed to give you nice flat abs and to relieve low back pain. I’m gonna use a barre3 core ball as an option, but you don’t need it if you don’t have it, so don’t worry. Okay Let’s get started. Just like Annie, lie on your back with you knees bent. Bring your hands to your low belly. Take a nice inhale, and as you exhale, sink your hands towards the floor, creating the Pilates Ccurve scoop.
From your pubic bone towards your navel. See if you can keep that engagement as we alternate our knees. So, lift your right knee up towards the hip and then down and left knee right over the hip and down. And just keep that going. Nice and slow and controlled. Now, these alternating knees are not necessarily sensationoriented. You’re not gonna feel real burning in your belly, but that’s okay. Trust that you’re waking up your innermost, powerhouse core muscles and knows that the most important muscles, your transverse abdominals, to brace your lumbar spine and relieve low back pain. A very important step to being.
Successful for everything else unk. And speaking of, let’s do it. So, bring both knees up to tabletop and fold. Sink your hands back down, creating that Ccurve scoop. Now, extend your right leg along the floor and then your left and alternate. That’s it. So, really lengthening and reaching as you pull the knee up. This is a great supported workout for your core. There’s no tension in your neck. You’re rooting your shoulder blades and you’re pulling your waist in as you lengthen your leg, creating a nice flat, sleek belly. Okay.
So, you can stay right here or take it to a more traditional Pilates exercise by holding the right knee and lift the head and shoulders and bring your left hand to your right knee and your right hand along your shin. Nice, Annie. Okay, sink the ribs down, pull your waist in and alternate. These are singleleg stretches. If this doesn’t feel good on your neck and shoulders, you have any low back tension, just go ahead and set your head back down and go back a layer. That’s something we always encourage you to do at barre3, to.
Make this your own. So, keep breathing as you do the lengthening, scooping the low belly, disappearing the ribs. All right, just two more and go ahead and place your head and feet down. Okay. We’re gonna take it next level and add the barre3 core ball for this next sequence. Again, you can continue on without it if you don’t have a ball. Okay. So, incline core. Grab your ball, place it right under your sacrum that’s that triangular bone between your hip points. Bring your hands to your sides. Tendency here is to drop your.
Tailbone down towards the floor. I want you to lift it up slightly in neutral and then sink your belly down towards the ball. From here, we’re gonna alternate our knees. Lift your right knee and then your left. So, you’ll notice that ball is creating instability underneath you. That instability is allowing you to dive even deeper into your core, so you find inner stability and that inner stability is gonna protect your low back and it’s gonna give you nice flat abs and a whittled waistline. That looks great. Okay. So, again, we’re gonna.
Take this next level. We’re gonna bring both knees up balancing. Keep your tailbone elevated. Keep sinking through the inner core and then extend one leg along the floor and then the next. Reaching and lengthening as you lift your tailbone and pull the waist in. This is a great way to create that same Pilates strength that we get in our Pilates classes, but using the barre3 core ball. I personally have suffered from low back pain for many, many years and I developed this core sequence to relieve that pain by creating strength.
In the core while stabilizing the body and it’s not just me that this has worked on. This has worked on thousands of my clients. Okay. So, we’re gonna see if we can balance a little here. Go ahead and lift that right knee in and hold. Lift your head and shoulders. Bring your hands behind your head and pull that ribcage real down. Sink that low belly towards the ball and alternate, side to side. As Annie is discovering and probably you are too, this is definitely a balance challenge. There’s less on the floor as a foundation.
And that ball is wobbly underneath you. Keep pulling onto the core to stabilize the pelvis. Think about lengthening the spine as you do this. Try not to dump the tailbone down towards the floor. Elevate it. Reach your leg longer. See if you can start to control the movement more. Add precision to everything you do and keep that fluidity in your body. Those are three elements that are similar to Pilates control, precision, and fluidity. All right, just four more. Reach, reach, just two more. Last one, nice work, pull your knees into.
Proper Deadlift Setup How to Nail it EVERY TIME!
What’s up, guys Jeff Cavaliere, ATHLEANX.COM. An ATHLEAN XPRESS Tip for you I think you’re going to find helpful if you are Deadlifting. Deadlifts can be a complex movement because it’s definitely a complicated movement because it requires a lot of different joints to work in sync with each other. Guys will always ask me, ‘How much contribution is it from the hips and how much contribution comes from the knees’ There’s a very easy way, I feel, to sort of master that and make sure that you’re getting the right amounts and the proper amounts in each and every rep that you do.
I have an empty bar here, and then I’ll demonstrate on a full bar. You go and you sit your hips back as if you’re into an RDL, like a stifflegged RDL. You sit your hips back. You sit your hips back. You sit your hips back. So here we haven’t had any real knee bend at all, alright. All the contribution has been from the hips. As soon as our hands are at knee level here, as soon as we’re at knee level, now you can allow the knee to break which brings you straight.
To the ground, ok. So, the bar will stay nice and close to your shins and again, now on the way back up, you’re just reversing that. You’re using your legs. You’re here. Remember I always say, the Deadlift is a push movement, ok. It’s a push movement. You’ve got to stabilize through your pulling muscles. And you have to drive through at the top as they push through the ground exerting force into the ground. You drive it up and then from here, as soon as it gets to knee level again, now it’s a.
Hip movement, ok, where you drive your hips up as you stand up to the top. So, if we demonstrate that on a real bar. Bar goes over the laces, ok. I bend down this way, ok. Hands down. Ass back. Hips back. As soon as my hands get to my knees, then I just break my knees and you can see the bar is right up against my shins in perfect position. Once I’m here, I start by pushing through the ground, getting it up to knee level, ok. Here, pushing through the ground, knee level and then drive the hips.
On the way back down, let the hips drop, let the hips drop, let the hips drop, right there. Bend the knees, k. Push and then come up. Let ’em drop, let ’em drop, let ’em drop. Bend the knees. K. One more time. Push, drive ’em forward. Drop, drop, drop. Bend the knees. So there you have it guys. There’s a tip that you can start instituting the very next time you do that. Now remember, the Deadlift, there’s a lot of different variations. There’s Sumo Deadlifts. There’s different types of grips that we can use.
There’s different stances we can take. I prefer a narrow stance. Some guys prefer a wide stance based on their anatomy. Others will do something called a Jefferson Deadlift where they actually straddle the bar. Lots of different variations. Lots of different goals. Some are looking for personal records on them. That’s not what we’re talking about here. We’re talking about putting it into your overall athletic training program. Getting you to function the way your body prefers to function. That’s really what ATHLEANX is all about. Getting you guys to be more athletic, groundbased movements.