Hey everybody! it is matt barber, national academy of sports medicine, corrective exercise Specialist. On a previous tutorial we talked about corrective exercise as far as the lower extremity. I showed you four different stretches that can help you alleviate lower back pain. All of those stretches in that tutorial were performed either from a standing or a seated position. So, for you folks who have trouble getting on and off the floor, that was a good place to start. This tutorial today, is going to stretch those same four muscles but it.
Is going to stretch those muscles as you can see here from a kneeling or a lying position. Just gives you some variety, stretches those muscles from a different angle. Ok, so again these stretches are very beneficial when it comes to alleviating lower back pain. The first one I am going to show you is the hip flexor. In the previous tutorial, I showed this exercise in a standing position. Today I am going to show it from a kneeling position. And again, it hits those same muscle groups just at a different angle which is very beneficial.
So, in a kneeling position, same concept we are going to move the front of the pelvis up and squeeze my right glutes, I pull my belly button in, I am bringing my hips forward. So as I bring my hips forward, that is when I get that stretch in the front of my right thigh. This is called a static stretch, so I am holding it for 30 seconds to a minute. There is different types of stretches we could use. Today, we are starting with static stretches that is good for beginners is a static stretch to help correct muscle imbalances. This is.
Again, thirty seconds, then i would turn around, of course and do thirty seconds on the other side. Same concept, tilt the front of the pelvis up, left glute is tight, the belly button drawing toward the spine and I am holding statically for thirty seconds. This is your hip flexor kneeling stretch. Next one, I will be in a seated position and we will do a seated hamstring stretch. There are lots of different ways we can stretch the hamstring. Here is one, nice, tall posture, reach toward the foot, hold for thirty seconds on each side.
Maintain posture. do not lean forward like this too much because we want to promote good posture at all times, not poor posture. So, thirty seconds to a minute on one leg, thirty seconds to a minute on the other leg. Next one is called the piriformis. We do this in a seated position on a previous tutorial, today we are doing it from a lying position. I am placing my left heel on the center of my right thigh, and then with this left hand on the floor, I am pulling my right hand I am pulling my left knee toward my right shoulder, holding.
Statically for thirty seconds. you feel a stretch right there. anybody out there that has had sciatica issues, this stretch will help alleviate any pain that you have from sciatica. This piriformis muscle is commonly tight in many people. So, again, thirty seconds on one side, and then I would do thirty seconds on the other side. I am only showing you a few seconds in the interest of time. That is stretch number three. Stretch number four is the latissimus dorsi stretch. This muscle again is very important to stretch it out.
To help alleviate lower back pain. the latissimus dorsi connects into the pelvis via the thoraciclumbar fascia. Alright, so, if that muscle is tight, it tilts our pelvis up and puts stress on the lower back. So I am going to show you a child’s pose stretch, which looks like this. I am letting my butt come down towards my heels, I am reaching my hands forward, my ears are next to my biceps, and again I am holding for thirty seconds. I can progress this by bringing my hands together like this, if I want a better stretch. But again thirty.
Pain in the butt
Hi welcome to stressed out stress free my name is vincent woon. this tutorial is in respond to my YouTube viewer telling me that he has a pain in his left butt mainly from sitting too much in front of the computer. Pain in the left butt, basically what happened is the muscles around your butt tightens up and hit the nerve.so that’s why he has pain in the butt. So that’s why most people will said it’s the sciatic nerve/ sciatic pain/sciatica because when all the muscles tightens up it hits the sciatica nerve and the pain will.
Go down from your butt to the knee. so how do we take care of the pain in the butt? I’m going to show you a couple of stretches and also massage technique in order to get rid of the pain. Alright! First stretch I’m going to show you is you get a chair and put your leg this way make sure it’s straight and what I normally do is bend the other leg. See the other knee, bend down and you’ll feel the stretch right here, right there. So hold on there and bend your knee you can actually feel the stretch.
Here. one,two,three and do as many as you can to loosen up the pain. Other stretch you can do is sit on the chair similar but turn sideways, similar but just pull your leg this way towards you and you’ll get the same stretch all down here on the butt This way one two make sure you push this down closer towards you and this area here is straight like such. One two three. Ok those are the two stretch and if it still doesn’t work! First thing you need to do then is to loosen up the area here. To loosen up.
The area what i normally do is i lift my leg up.turn this way like such. front view turn to the left exaggerate a little bit, lift up higher turn to the left then lift up turn to the right. That way it creates movement and loosens up the whole area there. And if still aches, use your finger pad put pressure right onto the pain area and turn left, goto the next area right left right. Put a little pressure press into it left right in and out. These are the three technique that I would do and I recommend my client to do it. So.