Tailbone & SI Joint Fascia Release - Soften Scar Tissue From Falls & Wake Up Traumatized Glutes
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- เผยแพร่เมื่อ 1 ต.ค. 2024
- // WHERE TO FOLLOW ME //
Website: elishaceleste....
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// 2023 CHANNEL UPDATE //
I’ve moved on from Mobility Mastery (self fascia release) in order to focus on teaching Kinetix, my method of root cause discovery for pain and dis-ease that involves partner fascia release as a “diagnostics” (and regeneration) tool. Kinetix is a complete scientific methodology that I teach to friends, partners and professionals alike inside The Kinetix Academy.
My other primary focus will be the launch and growth of a new podcast and Substack community called The Human Freedom Project.
// NEW CONTENT ON TH-cam //
Sometime in 2023 I will return to TH-cam with HFP podcast episodes and content created to help you know and understand yourself as a whole organism made of body, soul and spirit. This content will feature the Kinetix methodology, pain science, fascia secrets I’ve learned from 15+ years in private practice, neuroscience and evolving beyond the brain, trauma and the body, and more! I’m excited to go on this new adventure with you.
********** // VIDEO DESCRIPTION // *********
If you’ve ever fallen on your tailbone or butt, this video is for YOU.
Many of you have begged me to show you how to release “glute” fascia before, and I’ve always hesitated to put any videos out demonstrating glute releases, because…
Most of my clients (and myself) have experienced WORSENING pain or spasms as a result of performing aggressive glute fascia release techniques. This is especially true for the gluteus medius, and I still stand by my previous statements about most people NOT needing to release their gluteus medius fascia. Instead of fascially adhesed gluteus medius fascia, most people are experiencing “tight” glutes because they’re in some sort of pelvic instability scenario. Meaning, their hips are either shifted, tilted or hiked up on one side (or a combo), causing the brain to recruit gluteus medius neurologically (at the nervous system or brain level) to contract or “clamp down” to provide 24/7 pelvic stability. When this happens the gluteus medius appears tight, but really it’s hanging on in order to stabilize you, so your spine (or central nervous system, CNS or spinal cord - aka your LIFE SUPPORT) isn’t compromised.
I had to get all that out of the way before introducing today’s video, which is NOT about the gluteus medius. But I know some of you will be tempted to use this technique on your entire glutes, including the gluteus medius. PLEASE RESIST...I promise, your gluteus medius is almost certainly not the problem.
Today we’re going after the tailbone fascia, or the sacro-iliac ligaments right around the tailbone or sacrum.
There are a TON of ligaments here, such as the iliolumbar ligaments, superficial dorsal sacrococcygeal ligament, sacrotuberous ligaments, interosseous ligaments and the tendinous attachment of gluteus maximus. You don’t need to know their names...they will tell you if they are traumatized, full of scar tissue, dense and in need of releasing if you get on the tennis ball (as shown in the video) and you feel tenderness, soreness or pain.
Ok. And speaking of pain - it’s CRITICAL that you understand the importance of NOT re-traumatizing this already traumatized tissue.
So here’s the deal: while I am normally all about the weight or compression and believe that intensity is subjective (meaning, you could use a lot of weight and get a lot done in a short amount of time if your nervous system allows you to, whereas someone else may need to use a lot less weight)...I am going to do my best to insist that you go slowly, gently and cautiously with this one.
When you originally injured this area, it sustained physical trauma in the form of impact injury. So you don’t want to come smashing into this tissue and become yet another source of injury to this already sensitive/injured tissue.
You’ll need to stay LIFTED OFF THE GROUND during the entire technique. This ensures that you’re actually compressing tissue vs smashing it or pinning it to the ground, which may cause a reaction you don’t want as your body thinks it’s getting injured again.
You can make this your own as far as movements and time go. I’ve sometimes spent up to 15 minutes slowly and methodically going over my tailbone fascia, only to need something a little different the next time I get on the ball.
Please listen to your body, and if you get any kind of “danger” signal - just stop. You may need help from a skilled practitioner to get into this area without causing more damage. But choose your practitioners carefully. I’ve been reinjured by several trying to dig into my glutes and/or coccyx.
If you get sore the next day - you went too deep or got too aggressive, so back off next time.
While doing this I felt nothing. Ok, so it didn't work.Not! About 15 minutes later, I got very hot, felt like I was about to faint & remembered I flew off a swing when I was about 8 and was paralyzed and unable to speak for about 15 minutes.I suddenly started to tear up and wanted to call my mom- but Im 62 & she died 3 yrs ago- so I just sat with that pain. Wow! I have to continue to do it because I also got stuck on my bike in gravel two yrs ago and was so afraid to just fall sideways on my leg that I hoisted myself into the air , landed on my tailbone & rolled on my wrist & broke it .I continually have this haunted feeling that I actually caused this to happen and I have trouble facing it.I'm sure there is a lot of trauma there to explore.
I was thrown from a truck when I was 15 and I landed on my tailbone so hard it broke my spine in several places and compacted my discs. I've never had work done but I can tell I need it because I've been in extreme pain ever since. I'm almost 50 now. This area always hurts me a lot. I'm going to get a ball and try this. I also experience major nerve damage that bothers me 24/7 and you said this place has a lot of nerves so in hoping it will help with the pain.
I think this will help - just go SLOW and GENTLE at first, and make sure to combine this with fascia release of other key areas for pelvic stability, like your high adductors (inner thigh) and quads/quad hip flexors. The IT Band can also play a big role in falls, if you fell sideways onto your tailbone/butt/leg. I believe you can heal!
I slipped on my icy driveway and fell right onto my tailbone in February 2019. Still hurts 1.5 years later when I get up from sitting on the couch. I can't wait to try your techniques.
Ouch! Hope this helps, let me know if it does or if you have any questions 😊
🎉🎉🎉🎉yes, an amazing release of emotion-joy!
I can move without pain.
Yay!!!
My physio recommended franklin balls for me. They are so much softer and slightly larger than tennis balls... they work well. Anything else leaves me spasmed for days in unnecessary pain.
Can injury in tail bone 15 years back be the cause of pelvic instability that you're having currently?
Absolutely. Scar tissue doesn't just go away. Fascia can become dense due to impact injuries and it won't just soften on its own, it usually needs help. The compensations are what end up causing pain later, but the root cause could be something like falling on your tailbone years or decades earlier.
I fell while jumping on my trampoline as a young teen, landed on the outer bar. I remember it hurt for a very long time, but never got it checked out. I'll bet that has something to do with my glute/hip/low back pain. I'm also thinking that having 3 c-sections probably hasn't helped my lower abs either, my youngest is 17. Definitely gonna try this!
Absolutely, those C sections will have an impact. These are classic signs/symptoms matching pelvic instability, which happens when one or more deep core muscles (like glutes, transverse abdominus, QL, psoas etc) stop firing.
An ice skater here. Yep, lots of falling on my butt!
Gosh just currently receiving some physio on my sore right hip. For years people have told me that I have lazy glutes. But when I was about 11 I fell on my tailbone falling out of a tree. Maybe that’s been the cause of all my pain,all along. Thank you 🙏
I fell REALLY hard on my tailwind when I was 11 and it hurt for a long time. It never occurred to me that could cause me pain even now. But at the same time I am hypermobile, so I don't know
I appreciate this knowledge. Thank you so much. As scapegoat... recovering...Was 'programmed' for off balance. Also don't know how hard or not I'm touching something, yes, processing stuff. Am going with, the body/mind connection, heal the body, heal the mind. Blind faith for neuroplasticity. Not sure what else. For today. Thank you for this 🙏
Stairs
I fell backwards off of the edge of my bathtub, about 7 months ago, I did feel sore, but, nothing else( at least not for the first three months!) A few months later, had pain from sit to stand( severe) and it was getting worse, I saw a pain management doctor and proceeded with sacroiliac joint injections, it helped for two weeks!
Now( two months later) am feeling the pain again, very deep ache feeling and muscle spasm( oh forgot, I did fracture the coccyx from the fall) so, will be starting PT in a week, and hope SOMETHING WORKS🙏🏻
Wonderful. Very Informative. Thank You for taking the time to make this video
I have pain just while sitting. I had no fall, just had a period of a lot driving in the car and now have horrible tailbone pain. It’s been about 5 months. Will this help?
I fractured my coccyx bone nealry 15 yers ago on a nastly fall during a bad turbulence in the airplane. Just left it as is. Is it safe for me to do this exercise? Thank you
Hey - I can't offer advice like this online when I don't know the rest of your injury history, medications you're taking or whether you're doing the technique as I show in the video. For example, if anyone is ever on osteoporosis drugs, I would never recommend this. Most people who use my free techniques trust themselves to figure out if it's safe for them or not, which is what I always encourage you to do - get to know your body so well that you can always be the one who knows whether something is right or wrong for you. I have a lot of other videos on this aspect of self-healing (mindset and getting to know your body).
Great answer! Just "found" your channel while looking for self-help fascia release and lymph drainage/health. Will add the emotional trauma release to the equation. THANKS for all of the FREE helpful information.
So how do I know if it is effective? I am completely new to this and doing it for the first time. Do I stay longest on the most tender spots?
Thank you, how long or how many times can I do this excercise ?
How about sitting in a chair while doing it and using the armrests?
This was a great release. I used a raquetball in the bathtub.
Brilliant explanation, I just got a vibrating roller, but this did the trick, thank you.
Glad to hear this helped!
I have fallen on my tailbone many times and also injured it during childbirth twice. Is this safe to do if you are experiencing piriformis syndrome? I'm thinking it might help, but I thought I would check.
I applaud you for checking 🙌🏽 I would definitely suggest you START with quad hip flexor and high adductor fascia release (I have techniques on the channel here), and then I would TRY this technique gently/slowly and stay OUT of your gluteus medious/piriformis area. It sounds like you're experiencing some form of pelvic instability and compensation, leading to piriformis syndrome (pain). Let me know how it goes 💛
@@ElishaCeleste will do. I am hypermobile and I think I definitely have pelvic instability. Thank you!!
Awesome stuff
Can you or a massage therapist gently massage the area ?
You can, but it could trigger spasms and heaps of pain. The balls are safer because you control the pressure and timing. Start really small. Listen intently to your body, and write notes... so you can work out what helps you and what is too much.
When I was 14, I tried to jump into a pool but my friend stopped me and I landed hard on my tailbone on the side of the pool. It didn't break but I was sidelined for 6 weeks. I'm not sure if it was the cause of my chronically tight hips and low back, but maybe it was. I am currently using your hip flexor technique as I have a painful clumpy area on the front lateral left hip under the bony protrusion (about 2 inches below). I am also using the TFL release as that area is very painful when I press on it. I have pain now when I walk in the left sacroiliac area and just below that area in the buttock. It doesn't seem to want to leave (6 weeks of this). How would you go about getting rid of it?
I suspect there's an area of dense fascia in your hamstring/IT Band junction. This tends to show up in all of my clients who fell at some point, and now have pain in their hip/butt area. I have a few different IT Band techniques on the channel you can try, although I have to be honest - the adhesions in this area are really hard to get to on your own. I get them in my clients by stepping on them, which gives me a lot of leverage since I'm coming DOWN onto the IT Band vs you placing your weight onto a foam roller, which compresses all the tissue and hides the adhesion. Ironically, I'm planning to release a version of my IT Band release technique that involves a partner stepping on you. Monday. So hopefully you have a partner that can help you out? Stay tuned 😊