Relax Tight Hips FAST (Piriformis, Glutes & Hamstrings)
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2 жыл бұрынJoin Learn Somatics Mailing List: ➡️ bit.ly/3R4zOVH
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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#piriformis #hippain #learnsomatics
Music by Coma-Media from Pixabay
@LearnSomatics 8 ай бұрын
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@s.alpert8476 2 жыл бұрын
Thank you, this is a great addition to your collection!
@PsychoGemini 2 жыл бұрын
Thank you Colin. It seems every time you release a video it's what I need at the moment.
@Flyingsnow1988 2 жыл бұрын
Thank you!!♥️
@cinmac3 Жыл бұрын
Great lesson.
@redpilled9595 2 жыл бұрын
Thank you Colm🙂
@d.haskins3840 2 ай бұрын
Ty very much
@deniseb2490 Жыл бұрын
So helpful.! I like the way you take your time and really describe what to do step by step.
@tinasyoga 4 ай бұрын
Effectives and relaxing
@LearnSomatics 4 ай бұрын
Here’s another sequence for hips you might enjoy. kzfaq.info/get/bejne/qN1iZpd5up-6c4E.html Thanks for watching.
@user-cy2bh1uk1k 6 ай бұрын
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.
@LearnSomatics 6 ай бұрын
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: kzfaq.info/get/bejne/pt6hn6Ryu9K2e4k.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.
@tinasyoga Жыл бұрын
Nice sequence
@LearnSomatics Жыл бұрын
Glad you liked it, thanks for watching.
@BuddyLove-tc2oo Жыл бұрын
Thank you. I really felt this doing me good 😅
@LearnSomatics Жыл бұрын
You’re welcome !
@kellyanns3375 Жыл бұрын
Another amazing treatment! Thank you so much! Short and so very helpful!
@LearnSomatics Жыл бұрын
You're welcome!
@Rhysterical Жыл бұрын
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...
@LearnSomatics Жыл бұрын
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: kzfaq.info/get/bejne/g9mFh6mal5qtoWg.html
@naveenahmad1331 2 жыл бұрын
Thanks Colm ! Lifting right lower leg ( hamstring) was challenging for me , kept the movement very small
@LearnSomatics 2 жыл бұрын
Hi Naveen, try the Hip Lift movement first and then come back to this one. kzfaq.info/get/bejne/fp19ebyVua21hqc.html That should help.
@naveenahmad1331 2 жыл бұрын
@@LearnSomatics Thanks Colm ! This video helped a lot !
@katet8954 2 жыл бұрын
This is fab. Thank you Colm I notice my left SI joint area niggling though? Any suggestions?
@LearnSomatics 2 жыл бұрын
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.
@ellenb.4544 Жыл бұрын
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 🙏
@LearnSomatics Жыл бұрын
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: kzfaq.info/get/bejne/pt6hn6Ryu9K2e4k.html Improve Trunk Rotation: kzfaq.info/get/bejne/jN9dZLt-3pOufI0.html Steeple Twist: kzfaq.info/get/bejne/n7aTZtVkps6nYHU.html Thanks for watching.
@ellenb.4544 Жыл бұрын
@@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.
@YogiBethC 10 ай бұрын
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.
@LearnSomatics 10 ай бұрын
I usually do link to any movements I refer to in the comments. Which one are you looking for?
@trish3580 Жыл бұрын
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.
@LearnSomatics Жыл бұрын
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 kzfaq.info/get/bejne/oNJhhdWLt7PbYI0.html
@trish3580 Жыл бұрын
@@LearnSomatics Great thank you so much for the suggestion! all the best
@slightlymalted5862 Жыл бұрын
Is this good even if you have significant trigger points in deep glute muscles ?
@LearnSomatics Жыл бұрын
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. kzfaq.info/get/bejne/qN1iZpd5up-6c4E.html Do that and see how your glutes feel after
@dantheman6159 22 күн бұрын
Hi Colm, Which is the hip lift and reach that you refer to at the very end of the video? Thanks mate.
@LearnSomatics 21 күн бұрын
It's this movement Dan: kzfaq.info/get/bejne/mZqma9honrXKqIU.html Enjoy!
@dantheman6159 20 күн бұрын
@@LearnSomatics thank you Colm!
@user-rl6od6io6h 9 ай бұрын
Dealing with right hip flexor pain and pinched hip
@LearnSomatics 9 ай бұрын
Have a look at the following videos for hip flexors. kzfaq.info/get/bejne/ecCnp8SSmb-ciHU.html kzfaq.info/get/bejne/er51fpVjx7yxqIE.html Add the Daily Routine which addresses the entire body: kzfaq.info/get/bejne/pt6hn6Ryu9K2e4k.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
@ellenb.4544 Жыл бұрын
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 😃
@LearnSomatics Жыл бұрын
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: kzfaq.info/get/bejne/q8-giMeKmpPTY4k.html
@ellenb.4544 Жыл бұрын
@@LearnSomatics Thank you, that's exactly what i thought... Learned a lot, love this "stuff"
@mergall 4 ай бұрын
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 😢
@LearnSomatics 4 ай бұрын
Hello, you probably need to address your the sides of your trunk more specifically. Have a look at the following videos. kzfaq.info/get/bejne/btOhjceQtdrYYKc.html kzfaq.info/get/bejne/jLuKqdaiz7u5aKs.html You can do some hip movements AFTER those too if you wish. Let me know how that goes. Thanks for watching.
@mergall 4 ай бұрын
Thanks for your quick reply. And would you do this only on one side?
@LearnSomatics 4 ай бұрын
I’d normally recommend both sides. But do your tight/sore side only and see how it feels.
@cinmac3 2 жыл бұрын
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
@LearnSomatics 2 жыл бұрын
Most likely tension in your chest muscles Cindy. Try releasing that first. Chest Release and Pulling Rope and Startle Reflex.
@cinmac3 2 жыл бұрын
Chest relief and belly ?
@LearnSomatics 2 жыл бұрын
@@cinmac3 this one: kzfaq.info/get/bejne/oZiEZ5WCzZPXkqc.html
@cinmac3 2 жыл бұрын
My ribs/, breathing, I think that might be culprits.
@user-rl6od6io6h 8 ай бұрын
How often to do this ? Can’t do seared pfirformis stretch. Pinching in hip
@LearnSomatics 8 ай бұрын
Once or twice a day should be plenty. Here's another video that will help with hips/glutes: kzfaq.info/get/bejne/qN1iZpd5up-6c4E.html Give that a try and let me know how it goes! Thanks for watching.
@joycelawrence1396 10 ай бұрын
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..
@LearnSomatics 10 ай бұрын
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.
@joycelawrence1396 10 ай бұрын
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: kzfaq.info/get/bejne/g9mFh6mal5qtoWg.html yo @@LearnSomatics . Sorry for the mistake. Thanks for all your helpful teachings.
@LearnSomatics 10 ай бұрын
@@joycelawrence1396 Oh yeah, that's a good movement too. Maybe I could turn it into a somatic movement!
@joycelawrence1396 10 ай бұрын
That's a great idea. I will be waiting for that. @@LearnSomatics
@cinmac3 3 ай бұрын
@@LearnSomatics Did you do that, yet. i can see that we can.
@samanthabrady9893 4 ай бұрын
Do you have a somatic routine for emotional release
@LearnSomatics 4 ай бұрын
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: kzfaq.info/get/bejne/eqyhe8tjs7mulIE.html Let me know how that goes.
@catherinephillips8925 3 ай бұрын
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
@catherinephillips8925 3 ай бұрын
Also would closing my eyes to concentrate when doing exercises be helpful?
@LearnSomatics 3 ай бұрын
Hi Catherine. Yes, absolutely you can do that. What ever you need to do to make yourself comfortable.
@LearnSomatics 3 ай бұрын
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.
@leninmartinez3721 11 ай бұрын
How often can this be done daily if its providing sciatica pain relief?
@LearnSomatics 11 ай бұрын
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.
@cinmac3 10 ай бұрын
Colm means Dove¡😊
@rogelynllanas2980 Жыл бұрын
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
@LearnSomatics Жыл бұрын
Hi Rogelyn, the following sequences will help. #1. First learn the basic movements for daily practice: kzfaq.info/get/bejne/pt6hn6Ryu9K2e4k.html #2. The address the lateral pelvic tilt kzfaq.info/get/bejne/jLuKqdaiz7u5aKs.html #3. And then clean up your gait with this kzfaq.info/get/bejne/oJl8oLybsNLMh3k.html
@LearnSomatics Жыл бұрын
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@rogelynllanas2980 Жыл бұрын
Should I do that 3 exercises everyday?
@rogelynllanas2980 Жыл бұрын
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?
@rogelynllanas2980 Жыл бұрын
I hope you will help me with this problem 🙏 And also my right leg is I think it rotates inward.
@user-bg2mk3fk8v 6 ай бұрын
I can feel tightness in my lower back whilst going this . Am i doing something wrong? Im being careful to follow the instructions.
@LearnSomatics 6 ай бұрын
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: kzfaq.info/get/bejne/pt6hn6Ryu9K2e4k.html Thanks for watching🙏
@user-bg2mk3fk8v 6 ай бұрын
@@LearnSomatics Thank you 😊
@cinmac3 11 ай бұрын
you tricked me, the wa you spoke i thought you would do both sides.
@cinmac3 Жыл бұрын
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.
@LearnSomatics Жыл бұрын
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.
@cinmac3 Жыл бұрын
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...
@cinmac3 Жыл бұрын
@@LearnSomatics how do I do that for the cramp my ribs/ behind maybe stomach area ? Thanks AGAIN !