I have had SI joint pain for over four years due to a car accident and nothing seemed to help. The pain was always there despite physio, staying active, stretching.etc. I tried this video abiut 3 months ago and noticed relief right away. I kept doing your exercises daily for several weeks and the pain has disappeared and has stayed away for over 2 months now. Thank you for this video.
How are you now a year on? I've damaged mine when I was 19 and been in constant pain since and I'm 33 now. 14 physios, 4 lots of spinal injections. Muscle tightness and wastage to legs etc. 😢 just wanna be pain free again
I’ve had pain the area you call SI. I’ve done therapy for a long time with professionals to no avail because they say “your hip.” I had xrays and MRI showing zero to mild arthritis and no impeachment. But my pain is sharp and constant. I’ve been researching on my own for a while. Today, I watched your segment, and it has been by far the most educational. Your explanations of SI function and performance are clear, simple and deep in knowledge with layered charts of the SI that are hard to find anywhere else. Also you showing the movement exactly as you were saying it made it synchronized and so clear to me. I liked you calling everything by their medical terms as opposed to others calling body parts “your sits muscles” or “the top/bottom of your leg” etc. I will try your suggested routines in this video with a new understanding of this function and performance. I realized my mistake in the tilt of the hip for best performance. Thank you for emphasizing this frequently Thanks
Thanks so much for following along and commenting. It is so important to read your feedback as it validates our methods. We could not be more pleased that you appreciate learning about kinesiology and functional anatomy. Let us know if you have any more questions :) - Coach Joshua, Team PM
This is real education from experienced professionals. Why did it take me hours of searching TH-cam to find real content vs “pain here do this!” from “influencers”.
Just an update, been doing this routine for almost two months now, and the results are excellent. Still have a little pain in my left buttock region whenever I wake up in the morning if I slept a little longer than 7-8hrs. But really this routine helped me with my lower back pain and now I can do isolation workouts 5 times a week using bands. Thank you so much Precision Movement!
wow..like for real. if only you could hear my sigh of validation. you have no idea how long I have suffered, hoping someone could help, and not having the right info. that nagging feeling like im being duped, or a puzzle piece is hiding somewhere in the folds of the box. i just recognized how valuable you are to my recovery, after being able to enjoy a few episodes in a row. it truely shows your heart is in the right place, and you make this info really accessible. ty so much. 💌
I had a fall on my stairs at home and I hi my left gluteus pretty bad the pain was excruciating a.that was at least 10 years ago and it is now that I am feeling the pain. When I do the periformis exercises, the stretch is painful. Is it normal?
@@roselita99some how, this comment feels misplaced. I don't understand why it's responding to my comment. I will say, that any pain...is bad. Please seek proper medical advise, and good luck.
I am at my witts end with my piriformis pain and sciatica. I literally leave my job everyday in tears and barely able to walk. I feel excited about this video and hope to be pain free.
Hi! You shouldn't have to live like that and we are so happy that you found us. What is your job? How did the exericses go? We are here if you need any more assistance :) - Coach Joshua, Team PM
Thank you so much!! I'm so glad I found you! I've been suffering w piriformis syndrome for 5 year's SELF DIAGNOSED because i couldn't find a doctor to LISTEN to me they all knew more about my pain then me 👎 I did get confirmation from a doctor tho now I'm dealing with the medium glute pain I set 7-9 hrs at work Ur videos are help me "SO MUCH" I can't thank you enough 💕💕💕
Thank you for putting up these incredible videos for free! Your cues are amazing, I have seen these exercises in some form before, but always felt like something is lacking. Your cues on how to use the correct muscles to perform these exercises is that missing part!
I really need these. I'm older so won't be able to do these fully. I'd love you to show how a beginner/older person can get started safely Thanks for the great video.
Happy to help! It's always ok for you to perform the exercise to the best of your ability no matter how small the movement is. Let us know if you need specific examples for certain exercises and we will be happy to provide more advice or assistance :) - Coach Joshua, Team PM
@@PrecisionMovementCoachplease send information to me as well. I've been dealing with sciatica piriformis etc for 10 years plus and I'm so tired of it. I will be able to do exercises to the best of my ability but I've got to do something.
Because I've sat for so many years for each of my jobs thru the yrs, my body is all out of whack at 56. Working hard to heal all the issues caused by sitting. Thank you. The two of you explained everything so nice. I enjoy quiet videos... 🙂
This lady is amazing ! Thanks to both of you for his amazingly helpful video. The first time I did the Slumpy Psoas stretch, when I straightened my back, I could hear and feel the release of crunching sounds all the way up my spine, wow !
For anyone that’s dealt with severe SI Joint Pain that comes and goes over a span of years or decades- check out the symptoms of ankylosing spondylitis to make sure that doesn’t fit you. I was just diagnosed after almost a decade of dealing with Pain, many incorrect diagnosis, physical therapy, etc. Nothing helped until I started the taking the correct medication. Changed my entire life.
The very last exercise when you lay on your side and raise your inward-rotated leg has finally given me relief after weeks of pain and a ton of unsuccessful self-help attempts based on other videos. Thank you!!
Hello, I’ve been practicing your SI joint, knee and foot exercises for the last 7 months and I’ve to tell you they have helped tremendously. I’m able to sleep on my affected hip with little or no pain. I’m walking 3.5 miles 3x a week. I started using a roller while I walk to lightly massage my hip and buttock when they get tight and little painful. I only have to do this a few seconds at a time. I tuned into another channel that has a particular advise and exercises to address pain in the front of the hip by maintaining proper posture of the lower and mid back during the entire walk and subsequently the entire day. I thank you do much for your dedication to help us. I hardly take an Ibuprofen anymore. I was taking them daily. Thanks again.
Wow! Thanks for that report and testimonial. We really appreciate you taking the time to practice the content and let us know. Keep it up and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
What a great video. These 5 exercises fix so much more tha n that piriformus pain in the butt. They really work in a short time. Something to do daily. Thank you and your doctor for your generosity.
Finally! After a month of deep glute pain affecting my walking, sleep, general functioning etc. I got relief with the tennis ball movements that Dr B demonstrated. The other exercises are so very helpful as well. Can’t thank you enough!
I've had terrible piriformis pain in the past week due to hip impigment, couldn't even sleep at night from the discomfort. The posterior hip massage with the tennis ball was the first thing that brought me somw degree of relief. Thank you so much!!
Amazing and so reassuring. I’ve have ongoing unresolved hip tightness, aching week thighs, si pain, leg and knee pain. Watching this video and it all makes sense - a real ‘lightbulb moment’ for me. Thank you for such great explanations and demos. It was all relevant - I feel like I had a one-to-one physio session. So pleased to have stumbled across your videos. Thank you - Jo - Yorkshire, UK
I have a ton of SI joint pain, very poor internal hip rotation, as well as lateral pelvic tilt. Your videos on these topics have really helped me understand in more detail what my osteopath/physiotherapist has been showing me.I have also had to learn how to walk properly and avoid duck feet. thank you for helping on all these topics.
Thank you so much for this! I have Ehlers-Danlos Syndrome Hypermobile Type. My pelvis and SI joint are the most hypermobile areas of my body, muscles are doing all the work my lax ligaments were meant to do and the trigger points and butt gripping are unreal. I constantly have to reset with "rescue exercises" to keep my body in its most neutral alignment and been doing this my whole life. These are GREAT and really work!
I just started watching your videos and both of you have great clarity and experience. I appreciate that . I have tried a few of the exercises from your previous videos and I'm beginning to feel little bit of relief after so many years being out of whack. I have to learn where the femoral and all the other muscles are that you described. This will be fun to learn. Very good teachers.
Thank you for taking the time to help us with this painful problem, I have done this just once and some of the pain has gone and some mobility has come back. Very nice!
Those two last exercises have helped me a lot too, like the relief I feel is something I've missed a lot since the last week or so. This one paired with the other technique is heaven sent, thank you so much! P.S: thanks to this video I learnt how to perform correctly the glute bridge, so it's a win-win! 🥰
Thank you! I just did these 5 exercises and I got relief right away...I'll be doing these after each massage I perform, cause my hip flexors, piriformis and psoas need some love.
Well done! 10 minutes of stationary bike (wide seat) 4 to 5 times per week with gradual increase in intensity will nicely complement these exercises. Stationary bike activates almost all hip & leg muscles. Thank you for the video. CC
Wow! Instant relief. No exaggeration. Feels like I finally have the understanding about my long standing Si pain, groin pain and lower back pain. Thank you. Now I’m gonna check out all your others to see if I can find answers for my swimmers shoulder pain. Thank you.
started suffering from hip pain-not at joint,but more internally,like muscular or tendons/ligaments. No pain going down leg at all--came across this video and feel 99% sure this is my ailment. Did some hip bridges-hamstrings started cramping-so stopped-but upon standing and moving, pain minimized greatly. Will start incorporating all these daily-probably stretching a bit first. Thanks so much.!
OMG Coach E! I've just discovered your videos and I'm hooked!! I've done a trial psoas strengthen (couple of reps) and feel 99% better already. I've been active, tried to push on through the pain & stretch more! Then succumbed to practically giving up (also thanks to "the past few years"). I can see I'll be working through just about every video. I love the "precision" explanations! Just what I need!
Wow, thanks so much for that. We really appreciate you trusting us to help guide your efforts. Thanks for following along and trying out the content. Let us know if you ever need more support :) - Coach Joshua, Team PM
This should really be the first video that comes up when people search Google for piriformis, however so many of us don't even know that this is the muscle which is most likely causing their pain and disfunction. I am not able to do a reverse lunge right now because my piriformis is so tight (weak/over-used). Thank you for this awesome video!!
0:00 maximum cuteness : ) I was diagnosed with a hernia at L4-5 and had difficulty sitting up right for long durations on unbalanced surfaces like a bed without resting my back, but could do so on objects like a couch as I could rest my back. I am much better with the variety of exercises I have been learning and doing, but now I understand theres issues with my SI Joint. Your vids are very beneficial, wishing the very best to you all.
That is amazing that you need to bring your knee past your foot because every other squat you hold your knee at your foot!!! So thank you for mentioning that for the exercise to be correct!! Very informative, thank you!!
I just had a 2 part spinal surgery, 2 weeks apart (1/22/24 and 2/5/24). The first part was going through the upper mid butt to reach L3-5, S1 laterally with spacer placed where disc had hern. Second surgery was more involved and both directed primarily on right side. Initial injury was from a fall down 5 wet steps in ‘98. My sons thought it was hysterical and I should be a stunt woman. I was in such good shape I never sought med help but did have to sit on pillow for ~ 2weeks. I’ve developed burning, pins and needles to R foot, toes and ankle during this current healing process. Oh, and I had R THR 6/21/23 and rehabbed well, esp. when I returned to gym and pool. I was at gym 7 d/wk to prepare for spinal surg. I had even returned to ballet barre and occ’l ballroom dance. I’m just wondering if it’s safe for me to do these now and still adhere to my post op precautions.
Hi and thanks for writing to us. Make sure to get clearance from your primary care physician. Let us know when you are good to go and we'll provide support :) - Coach Joshua, Team PM
Trying to identify what hurts. I don't have the anatomical information to be able to identify what is actually happening. But fortunately I have the luxury of looking through so many videos. I have a luxury and the time I mean I can spend all my time working on these exercises.
Thanks. I think I sleep too deeply, cutting off adequate blood supply which then brings a lot of problems and immobility and things just go from bad to worse. And then I need to start painfully from scratch to get going again. But I have learnt that mobility exercises learnt from physios is the way to go. Sometimes full recovery comes only after a few weeks of these but one day you just realize "The pain is góne!" And mobility is álways the reward. Thank you for these. I'm battling feet, iliotibial and piriformis at the moment. It's really painful to go through these. Your exercises help with motivation and already brought relief with this pain in the butt giving me grief this morning. Restoring mobility is key!
Wow , Just did these exercises just out curiosity, while had a pain in the butt and irritated SI joint. I thought just give it a go. It give s a lot of relief. Gonna implant this in my daily routine.
I have food poisining ontop of constant fever add lower back pain i felt like someone was contantle ripping me in half These exercises amazing im defintly buying one of the courses now
Seeing this video come onto my feed that was posted months ago, but, I have to say, I’m very impressed. So well done, such expertise, and professionalism. I’m going to enroll in the program.
I experience severe sciatic pain that causes throbbing stabby pain mostly in my calf and thigh. It often wakes me from sleep. Ive been sitting cross legged and bending over with my head on the floor. It hurts at first as I believe my pirformis is tight. But after 10 minutes in that position... coming out and straightening my leg is very tender in my hips and often limp when I stand. The lacrosse ball is definitely a better exercise when I can get on the floor ❤ Im going to do this instead to help not to destroy my hip. Thank you subscribed
I love this channel and the way you explain helps so many. I have piriformis and have tried trigger w ball but the flexion with ball wow feels amazing. ❤️😬
My SI feels stiff mostly, with little pain. I had a desk job ,but no longer. Got Some numbness so there may be nerve impingement, with sciatic. I performed deep tissue massage on glutes. In addition, I have pain in shoulder ball joint/ neck. Brachialgia. I read that issue affects spine. So it is related somehow. Thank you for this invaluable video.
Thanks for writing to us and for sharing your story. We are glad that this video helped you out and want to make further recommendations. You have multiple areas to address and can do so simultaneously with the Foundation for Movement Longevity program. Read more about it here: www.precisionmovement.coach/foundation-for-movement-longevity-yt Check that out and let us know if you have any more questions :) - Coach Joshua, Team PM
Yep I think this is me. Had so many visits to private consultant and physiotherapists and no joy. I started with sciatica running into my feet and it was bilateral. Pain in my SI joint area, pain in my buttocks and outer hip numbness and burning. I could barely walk during the summer. I now have pain in my buttocks more on the right, fuzzy tingling into my thigh after sitting too long. Also really uncomfortable tightness in my sides when I try laying on either side. It’s like my muscles are not working correctly.
Thank you so much for this video! The self myofascial release and the hinged knee flex were the most beneficial right away. I've added this to my exercise routine now and this video convinced me to subscribe. It's so knowledgeable and well explained! Would using a massage gun on this be beneficial too?
I have painful left side SI joint and piriformis and also need to mention weak glutes. I have similiar pain on the right but as bad. I have nerve pain down the leg into the foot, I am suspecting the tight muscles squeezing the sciatic nerve. Would this video be beneficial, I am struggling and it is so flipping hard to find a top notch professional to help, without going to endless visits without relief. Most of the time their response to helping is we will do it next time. I want to try this video and I am hoping I can get rid of the nerve pain. I would even consider setting up and appointment with either you or Dr. B, you are both amazing.
I sit a lot and definitely have this issue. Recently I have been experiencing severe left heal pain to the point that I cannot walk on it. I believe this is due to tight hips. I feel pulling from the inside of my thigh down to the inside of my knee and down to my foot. I have my husband massage my leg and it is very painful because of the tightness. I’m going to try these exercises to see if I can get some relief.
I love your videos, how well you explain everything, and how genuine you are. You definitely stand out from the crowd. One question about the 1st exercise - the release with the ball. Should you feel better after doing this, or is it normal to have a kind of nervy - pain afterwards (it's not bad, just not the most comfortable. It's similar to how I felt before starting the exercise). Wondering if I'm bothering a nerve when I'm on the ball. I'm not being aggressive with the movement/ball and it doesn't hurt while I'm doing it, but a bit afterwards. Any advice? Thanks again!
We really appreciate your comments and are so happy that you found us. You could be irritating a nerve and we encourage you to use a softer ball or reposition it so that you avoid irritating the nerve. Keep us posted on your progress :) - Coach Joshua, Team PM
Thx much to both of you for creating a superbly done, highly impactful guide to share straight forward, simple modalities for SI joint pain relief and strengthening of the affected areas ! No doubt "a butt it", you have won many fans with this video ! Cheers
Eric, Thanks so much for the exercises. I have been battling S1/L5 issues which manifest themselves as burning pain in the backs of my legs. I tried these movments - maybe not as well as I should, and got the same sensations. Intuitively, the moves look good. Any suggestions. I will join the weekly chat in case that is a better format for getting an answer.
I enjoyed this video, very helpful. I am in Washington state and I am suffering from debilitating SI joint pain. Any Dr recommendation in my area. Thank you
Glad it was helpful. How about you practice the exercises 2-3 times weekly for the next 4 weeks before deciding to see a dr? Keep us posted on your progress :) - Coach Joshua, Team PM
Thank you to both of you for sharing you knowledge. I have been trying all kinds of exercises and this has been the one that has helped the most! One question I did have is do either of you have footwear recommendations or types of shoes that you prefer to wear? Thanks again!
Happy to help. We typically recommend footwear with a wider toebox and a neutral last. A flatter sole and less construction overall are good too. - Coach Joshua, Team PM
I’ve been plaqued by SI issues for a few years, I’ve also developed a pain in the rear lower area of my ribs. Could this be related to the SI issues as muscles are over compensating for the limited range of motion and support. I will begin these exercises tonight and I’m looking forward to the pain relief. Thanks for the videos!
I had an MRI and it shows thickening if the sciatic nerve near the pirformis and have pirformis pain and SI joint pain. My biggest complaint is that I have nerve pain in my foot. I have been dealing with this for over 7 years! I have been to PT's for years and they seem to know very little about the SI joint. Is it ok to start doing these exercises with inflammation on the sciatic nerve ? What would you start with? Your videos seem to make such good sense.
So happy that you found us! Please do these exercises 2 - 3 times per week and send a progress report after 4 weeks. We can go from there :) - Coach Joshua, Team PM
Thank you for an awesome video! New subscriber here. Do you have exercises for someone with scoliosis and SI joint pain? Thank you for all you do to help people.
Hi and welcome to the channel. All of our SI Joint exercises are safe for you to try as long as they don't cause pain. Modify them if they do and stop if you can't move pain-free. Let us know if you have any more questions :) - Coach Joshua, Team PM
Question regarding the "ReBUT Technique". I use a ball chair when I work from home. When doing the technique where should I position myself on the chair?
Thank you for this video ❤ A month ago, I overextended my right side while reaching upward. The pain was intense for 3-4 days and then gradually diminished. The pain is now localized in my lower back and right hip. It hurts when I sit, but the pain disappears when I walk or stand. Do you think this could be an issue with the SI joint, the piriformis muscle, or sciatica?
Hi, and thanks for watching. It's hard to say from our vantage point. These exercises are a good start, so do them 2 - 3 times per week for four weeks and get back to us with a progress report :) - Coach Joshua, Team PM
I’ve been treated for trochanteric bursitis and no matter how many glute bridges I did I got little relief although I’m not sure if I was doing the kegel beforehand so I hope these other exercises will help as I think it’s actually Piriformis syndrome as when I abduct my leg while supine it has limited ROM. Thank you!
I found this video especially the hinged knee flex exercise extremely helpful. My question is, are there other exercises I should avoid doing while working on SI joint pain; for example, ab work or light free, weight arm work
Thank-you so much for your videos, especially the explanation. My mom is in her late 70's she has a lot pain and she is not able to be straight or do these exercises. Any suggestions how to modify these exercises. Thank-you
@@PrecisionMovementCoach she has hunchback, her spine is not aligned, and she's barely able to walk. She has pain in her lower back and her feet hurts her a lot to the point of she's relying on the other leg, which starts to hurt as well. Thank-you
@@gehaneayad8631 your mom needs this program: www.precisionmovement.coach/foundation-for-movement-longevity-yt We will be here every step of the way to make recommendations that suit her capabilities :) - Coach Joshua, Team PM
I've just discovered this video and am certain I've found something very useful. However when I tried to do exercise 4 ,The Hinged Knee Flex, I experienced cracking and instability in my knees in the slightly bent position. Is it advisable to carry on or is this a signal to stop?
I have recently been diagnosed with low bone mass / osteopenia 10-Year Fracture Risk - Moderate (10-20%) in my left hip. I am already do your piriformis and hip exercises. Would you suggest any other exercises to help in this matter
You need to do strength training. Start with bodyweight squats, lunges, knee pushups, rows, etc... and gradually add load over time. Basic strength training done with good technique and slow but consistent progression.
What is the difference between a split squat and a lunge? They feel the same to me. Also, in the two years I was exercising I was never able to get my knee down to the floor. I never asked about it. I just thought I'd be able to do it with time, but no. What is it? 🙄 I thank both of you. 🤗🙏🏼 .
A split squat requires you to keep your feet stationary while a lunge requires that you step into the movement pattern. There could be a number of reasons why you cannot get your knee to the floor. It could be that you do not have the strength and/or the hip/knee/ankle mobility needed. This programs can help you out: www.precisionmovement.coach/foundation-for-movement-longevity-yt - Coach Joshua, Team PM
Hello.. This is so interesting and what I feel is causing me so much hip pain on my right side. During the exercise to roll the leg out, I’m unable to get to opening much. So, should I be doing these or will that mobility improve. Also.. zi wonder if having the core muscles strong first is does this also help to improve them. Thank you demonstrating how to know if the piriformis is the problem.
Thank you!!! I’ve been told to wear an SI belt for a month and the slowly wean off. Can I do these exercises in the morning before putting on the belt for the day or should I wait to start these exercises until I’m ready to wean off the belt?
You are so welcome and this is a great question. The belt is passive and will not address the root cause of the issue. If anything, it will actually weaken the region further. Anytime we apply support to an area our brains stop servicing that area. These exercises are good but they are only a bandaid. Ditch the belt and get started on the Low Back Pain Solution program: www.precisionmovement.coach/low-back-pain-solution/ It's going to retool your body and help your brain to keep you pain-free. We are here if you have any more questions :) - Coach Joshua, Team PM
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](/img/n.gif)
Doing an amazing service for the larger portion of the population who unfortunately can't afford to see a professional. Thank you so much!
Wow!
Thanks for your comments. We really appreciate that :)
- Coach Joshua, Team PM
yes, amazing work
I have had SI joint pain for over four years due to a car accident and nothing seemed to help. The pain was always there despite physio, staying active, stretching.etc. I tried this video abiut 3 months ago and noticed relief right away. I kept doing your exercises daily for several weeks and the pain has disappeared and has stayed away for over 2 months now. Thank you for this video.
Awesome!
❤❤❤❤ XD XD XD XD XD XD XD🎉❤
That’s so amazing! Thank goodness because pain that doesn’t go away is absolutely the most horrid state to be in.
which excersize you felt best? i tried all but not the ball, but not seem to go away for good.
How are you now a year on? I've damaged mine when I was 19 and been in constant pain since and I'm 33 now. 14 physios, 4 lots of spinal injections. Muscle tightness and wastage to legs etc. 😢 just wanna be pain free again
I’ve had pain the area you call SI. I’ve done therapy for a long time with professionals to no avail because they say “your hip.” I had xrays and MRI showing zero to mild arthritis and no impeachment. But my pain is sharp and constant. I’ve been researching on my own for a while. Today, I watched your segment, and it has been by far the most educational. Your explanations of SI function and performance are clear, simple and deep in knowledge with layered charts of the SI that are hard to find anywhere else. Also you showing the movement exactly as you were saying it made it synchronized and so clear to me. I liked you calling everything by their medical terms as opposed to others calling body parts “your sits muscles” or “the top/bottom of your leg” etc. I will try your suggested routines in this video with a new understanding of this function and performance. I realized my mistake in the tilt of the hip for best performance. Thank you for emphasizing this frequently Thanks
Thanks so much for following along and commenting.
It is so important to read your feedback as it validates our methods. We could not be more pleased that you appreciate learning about kinesiology and functional anatomy.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@JGalegria yes you are right. That was an auto correction I didn’t catch. I meant impingement
@@secretarypinesHave you been using his methods and has it been effective for you?
This is real education from experienced professionals. Why did it take me hours of searching TH-cam to find real content vs “pain here do this!” from “influencers”.
Glad that you found us!
Just an update, been doing this routine for almost two months now, and the results are excellent. Still have a little pain in my left buttock region whenever I wake up in the morning if I slept a little longer than 7-8hrs. But really this routine helped me with my lower back pain and now I can do isolation workouts 5 times a week using bands. Thank you so much Precision Movement!
Thanks for the update!
Keep us posted on your progress :)
- Coach Joshua, Team PM
wow..like for real. if only you could hear my sigh of validation. you have no idea how long I have suffered, hoping someone could help, and not having the right info. that nagging feeling like im being duped, or a puzzle piece is hiding somewhere in the folds of the box. i just recognized how valuable you are to my recovery, after being able to enjoy a few episodes in a row. it truely shows your heart is in the right place, and you make this info really accessible. ty so much. 💌
Happy to help!
I had a fall on my stairs at home and I hi my left gluteus pretty bad the pain was excruciating a.that was at least 10 years ago and it is now that I am feeling the pain. When I do the periformis exercises, the stretch is painful. Is it normal?
@@roselita99some how, this comment feels misplaced. I don't understand why it's responding to my comment. I will say, that any pain...is bad. Please seek proper medical advise, and good luck.
Same here. Been suffering for over a year. I am beyond exhausted and frustrated
I am at my witts end with my piriformis pain and sciatica. I literally leave my job everyday in tears and barely able to walk. I feel excited about this video and hope to be pain free.
Hi!
You shouldn't have to live like that and we are so happy that you found us.
What is your job? How did the exericses go?
We are here if you need any more assistance :)
- Coach Joshua, Team PM
How are you now?
@@PrecisionMovementCoach I need help....I don't know if mine is SI joint or sciatica or pinched nerve or piriformis syndrome
Okay question. How does someone actually get hold of you?@@PrecisionMovementCoach
😢 I sincerely hope you find a way to alleviate any pain. Even figure out who can help you
Thank you so much!! I'm so glad I found you! I've been suffering w piriformis syndrome for 5 year's SELF DIAGNOSED because i couldn't find a doctor to LISTEN to me they all knew more about my pain then me 👎 I did get confirmation from a doctor tho now I'm dealing with the medium glute pain I set 7-9 hrs at work
Ur videos are help me "SO MUCH" I can't thank you enough 💕💕💕
Glad that the videos are helping :)
Thank you for putting up these incredible videos for free!
Your cues are amazing, I have seen these exercises in some form before, but always felt like something is lacking. Your cues on how to use the correct muscles to perform these exercises is that missing part!
Glad that you like them :)
I really need these. I'm older so won't be able to do these fully. I'd love you to show how a beginner/older person can get started safely
Thanks for the great video.
Happy to help!
It's always ok for you to perform the exercise to the best of your ability no matter how small the movement is.
Let us know if you need specific examples for certain exercises and we will be happy to provide more advice or assistance :)
- Coach Joshua, Team PM
Thank you for responding. I will have to modify in some way and try them on the bed. I would love to see your recommendations.
@@PrecisionMovementCoachplease send information to me as well. I've been dealing with sciatica piriformis etc for 10 years plus and I'm so tired of it. I will be able to do exercises to the best of my ability but I've got to do something.
Because I've sat for so many years for each of my jobs thru the yrs, my body is all out of whack at 56. Working hard to heal all the issues caused by sitting. Thank you. The two of you explained everything so nice. I enjoy quiet videos... 🙂
You are welcome!
This lady is amazing ! Thanks to both of you for his amazingly helpful video. The first time I did the Slumpy Psoas stretch, when I straightened my back, I could hear and feel the release of crunching sounds all the way up my spine, wow !
Thanks for your kind words.
For anyone that’s dealt with severe SI Joint Pain that comes and goes over a span of years or decades- check out the symptoms of ankylosing spondylitis to make sure that doesn’t fit you. I was just diagnosed after almost a decade of dealing with Pain, many incorrect diagnosis, physical therapy, etc. Nothing helped until I started the taking the correct medication. Changed my entire life.
That is good advice :)
What was the medication?
@@magic.weaver Humira
The very last exercise when you lay on your side and raise your inward-rotated leg has finally given me relief after weeks of pain and a ton of unsuccessful self-help attempts based on other videos. Thank you!!
Yay!
Thanks so much for trying it out and for sharing the results :)
- Coach Joshua, Team PM
Hello,
I’ve been practicing your SI joint, knee and foot exercises for the last 7 months and I’ve to tell you they have helped tremendously. I’m able to sleep on my affected hip with little or no pain. I’m walking 3.5 miles 3x a week. I started using a roller while I walk to lightly massage my hip and buttock when they get tight and little painful. I only have to do this a few seconds at a time. I tuned into another channel that has a particular advise and exercises to address pain in the front of the hip by maintaining proper posture of the lower and mid back during the entire walk and subsequently the entire day. I thank you do much for your dedication to help us. I hardly take an Ibuprofen anymore. I was taking them daily. Thanks again.
Wow!
Thanks for that report and testimonial.
We really appreciate you taking the time to practice the content and let us know.
Keep it up and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
What a great video. These 5 exercises fix so much more tha n that piriformus pain in the butt. They really work in a short time. Something to do daily. Thank you and your doctor for your generosity.
Hi and thanks for your kind words.
We really appreciate your trust.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Finally! After a month of deep glute pain affecting my walking, sleep, general functioning etc. I got relief with the tennis ball movements that Dr B demonstrated. The other exercises are so very helpful as well. Can’t thank you enough!
Great job!
Thanks for the report and let us know if you ever need more assistance :)
- Coach Joshua, Team PM
I've had terrible piriformis pain in the past week due to hip impigment, couldn't even sleep at night from the discomfort. The posterior hip massage with the tennis ball was the first thing that brought me somw degree of relief. Thank you so much!!
Nice!
Me too have bad piriformis pain
Amazing and so reassuring. I’ve have ongoing unresolved hip tightness, aching week thighs, si pain, leg and knee pain. Watching this video and it all makes sense - a real ‘lightbulb moment’ for me. Thank you for such great explanations and demos. It was all relevant - I feel like I had a one-to-one physio session. So pleased to have stumbled across your videos. Thank you - Jo - Yorkshire, UK
Happy to help!
I have a ton of SI joint pain, very poor internal hip rotation, as well as lateral pelvic tilt. Your videos on these topics have really helped me understand in more detail what my osteopath/physiotherapist has been showing me.I have also had to learn how to walk properly and avoid duck feet. thank you for helping on all these topics.
Nice work!
Thank you so much for this! I have Ehlers-Danlos Syndrome Hypermobile Type. My pelvis and SI joint are the most hypermobile areas of my body, muscles are doing all the work my lax ligaments were meant to do and the trigger points and butt gripping are unreal. I constantly have to reset with "rescue exercises" to keep my body in its most neutral alignment and been doing this my whole life. These are GREAT and really work!
Happy to help!
Also, check out this video:
th-cam.com/video/BRHQMM9UZZs/w-d-xo.html
- Coach Joshua, Team PM
I just started watching your videos and both of you have great clarity and experience. I appreciate that . I have tried a few of the exercises from your previous videos and I'm beginning to feel little bit of relief after so many years being out of whack. I have to learn where the femoral and all the other muscles are that you described. This will be fun to learn. Very good teachers.
Thanks for following along and maintaining the student's mindset :)
- Coach Joshua, Team PM
Thank you for taking the time to help us with this painful problem, I have done this just once and some of the pain has gone and some mobility has come back. Very nice!
You are welcome and thanks for following along. Your comments are much appreciated :)
- Coach Joshua, Team PM
Very timely for both myself and a number of my clients! Thanks for the fun, & easy to follow, exercises and techniques!
You are welcome!
just wanted to say thank you so much! I was in serious pain for a week and already felt much better after first 2 exercises
You're so welcome!
Those two last exercises have helped me a lot too, like the relief I feel is something I've missed a lot since the last week or so. This one paired with the other technique is heaven sent, thank you so much! P.S: thanks to this video I learnt how to perform correctly the glute bridge, so it's a win-win! 🥰
Great to hear!
Thanks for trying it all out and commenting.
Let us know if you have more questions :)
- Coach Joshua, Team PM
Thank you! I just did these 5 exercises and I got relief right away...I'll be doing these after each massage I perform, cause my hip flexors, piriformis and psoas need some love.
Amazing!
Well done! 10 minutes of stationary bike (wide seat) 4 to 5 times per week with gradual increase in intensity will nicely complement these exercises. Stationary bike activates almost all hip & leg muscles. Thank you for the video. CC
Happy to help!
Wow! Instant relief. No exaggeration. Feels like I finally have the understanding about my long standing Si pain, groin pain and lower back pain.
Thank you. Now I’m gonna check out all your others to see if I can find answers for my swimmers shoulder pain. Thank you.
Wonderful!
Dr B and Coach E ..dynamic duo...you make a good team...integrity and practicality = results
Happy to help!
OMG the relief and several releases I got while doing this was amazing. Attacking the piriformis wasn't cutting it... Who knew my butt was so lazy.
Nice work!
started suffering from hip pain-not at joint,but more internally,like muscular or tendons/ligaments. No pain going down leg at all--came across this video and feel 99% sure this is my ailment. Did some hip bridges-hamstrings started cramping-so stopped-but upon standing and moving, pain minimized greatly. Will start incorporating all these daily-probably stretching a bit first. Thanks so much.!
You are welcome and thanks for following along :)
Ive been suffering from this pain for 3 years.i tried exercise number 3 while watching and Voila! Instant Relief.Thank you For this Video.
Awesome!
OMG Coach E! I've just discovered your videos and I'm hooked!! I've done a trial psoas strengthen (couple of reps) and feel 99% better already. I've been active, tried to push on through the pain & stretch more! Then succumbed to practically giving up (also thanks to "the past few years"). I can see I'll be working through just about every video. I love the "precision" explanations! Just what I need!
Wow, thanks so much for that.
We really appreciate you trusting us to help guide your efforts.
Thanks for following along and trying out the content.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
I love the explicit directions! Good to know that the hips end up in an anterior tilt,
Glad you enjoyed it!
This should really be the first video that comes up when people search Google for piriformis, however so many of us don't even know that this is the muscle which is most likely causing their pain and disfunction. I am not able to do a reverse lunge right now because my piriformis is so tight (weak/over-used). Thank you for this awesome video!!
You are welcome!
0:00 maximum cuteness : )
I was diagnosed with a hernia at L4-5 and had difficulty sitting up right for long durations on unbalanced surfaces like a bed without resting my back, but could do so on objects like a couch as I could rest my back.
I am much better with the variety of exercises I have been learning and doing, but now I understand theres issues with my SI Joint. Your vids are very beneficial, wishing the very best to you all.
Thanks for following along :)
That is amazing that you need to bring your knee past your foot because every other squat you hold your knee at your foot!!! So thank you for mentioning that for the exercise to be correct!! Very informative, thank you!!
You're welcome!
I just had a 2 part spinal surgery, 2 weeks apart (1/22/24 and 2/5/24). The first part was going through the upper mid butt to reach L3-5, S1 laterally with spacer placed where disc had hern. Second surgery was more involved and both directed primarily on right side.
Initial injury was from a fall down 5 wet steps in ‘98. My sons thought it was hysterical and I should be a stunt woman. I was in such good shape I never sought med help but did have to sit on pillow for ~ 2weeks.
I’ve developed burning, pins and needles to R foot, toes and ankle during this current healing process.
Oh, and I had R THR 6/21/23 and rehabbed well, esp. when I returned to gym and pool. I was at gym 7 d/wk to prepare for spinal surg. I had even returned to ballet barre and occ’l ballroom dance.
I’m just wondering if it’s safe for me to do these now and still adhere to my post op precautions.
Hi and thanks for writing to us.
Make sure to get clearance from your primary care physician.
Let us know when you are good to go and we'll provide support :)
- Coach Joshua, Team PM
Trying to identify what hurts. I don't have the anatomical information to be able to identify what is actually happening. But fortunately I have the luxury of looking through so many videos. I have a luxury and the time I mean I can spend all my time working on these exercises.
Hi and thanks for stopping by.
We are happy that you found us.
Try out the exercises and let us know how it goes :)
- Coach Joshua, Team PM
That's the truth all my time
Better guidance than both PTs I've seen. Thank you x1000000000
You are welcome!
Thanks. I think I sleep too deeply, cutting off adequate blood supply which then brings a lot of problems and immobility and things just go from bad to worse. And then I need to start painfully from scratch to get going again. But I have learnt that mobility exercises learnt from physios is the way to go. Sometimes full recovery comes only after a few weeks of these but one day you just realize "The pain is góne!" And mobility is álways the reward. Thank you for these. I'm battling feet, iliotibial and piriformis at the moment. It's really painful to go through these. Your exercises help with motivation and already brought relief with this pain in the butt giving me grief this morning. Restoring mobility is key!
Happy to help!
Thank you for posting for these areas of concern wrecked by sitting for too long
You're welcome!
Brilliant. Saddle and very effective muscle isolation that works magically. Again, many thanks.
You're welcome!
Thanks for stating the neutral or anterior tilt. It makes all the difference!
You are welcome!
Wow , Just did these exercises just out curiosity, while had a pain in the butt and irritated SI joint. I thought just give it a go. It give s a lot of relief. Gonna implant this in my daily routine.
Nice work!
I have food poisining ontop of constant fever add lower back pain i felt like someone was contantle ripping me in half
These exercises amazing im defintly buying one of the courses now
Yikes!
We hope that you feel better soon and thanks for your support!
- Coach Joshua, Team PM
Seeing this video come onto my feed that was posted months ago, but, I have to say, I’m very impressed.
So well done, such expertise, and professionalism.
I’m going to enroll in the program.
Wow, thank you!
@@PrecisionMovementCoach you’re welcome. Well deserved!
U are awesome bruh much much love from nepal ur videos help me alot to eliminate si joint pain which i was suffering from 3 yrs
Nice work!
Thanks for stopping by to try them out :)
- Coach Joshua, Team PM
What is happening if the bent knee can't externally rotate? Alot of resistance in the femoral cavity? You are both so authentic! Thank you for that
There is definitely something going on in the femoral cavity. The exercises should help :)
- Coach Joshua, Team PM
Thank you for your quick response!!
I experience severe sciatic pain that causes throbbing stabby pain mostly in my calf and thigh. It often wakes me from sleep. Ive been sitting cross legged and bending over with my head on the floor. It hurts at first as I believe my pirformis is tight. But after 10 minutes in that position... coming out and straightening my leg is very tender in my hips and often limp when I stand. The lacrosse ball is definitely a better exercise when I can get on the floor ❤ Im going to do this instead to help not to destroy my hip. Thank you subscribed
You are welcome and thanks for the sub.
Why are you sitting cross legged and bending over with your head on the floor?
- Coach Joshua, Team PM
I love this channel and the way you explain helps so many. I have piriformis and have tried trigger w ball but the flexion with ball wow feels amazing. ❤️😬
Glad that it helped!
My SI feels stiff mostly, with little pain. I had a desk job ,but no longer. Got Some numbness so there may be nerve impingement, with sciatic. I performed deep tissue massage on glutes. In addition, I have pain in shoulder ball joint/ neck. Brachialgia. I read that issue affects spine. So it is related somehow. Thank you for this invaluable video.
Thanks for writing to us and for sharing your story.
We are glad that this video helped you out and want to make further recommendations.
You have multiple areas to address and can do so simultaneously with the Foundation for Movement Longevity program.
Read more about it here:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
Check that out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Love this video, it provides lots of information for self home practice, i found it very helpful...thank you both of you for sharing your knowledge !
Glad it was helpful!
Best duo ❤️
Thanks!
Thank you so much for your work! It's always a pleasure to watch your videos!
Much appreciated!
All your videos are amazing. Thank you for these.
Can you do a video on sleeping positions that are good for si joint and piriformis problems?
and maybe one later for bunions?
@@DarkGhostHacker thanks for following along and for the suggestions :)
I just did the massage portion, and my hip already feels so much better! Will be adding in the routines as my warm ups at the gym
Nice!
Yep I think this is me. Had so many visits to private consultant and physiotherapists and no joy. I started with sciatica running into my feet and it was bilateral. Pain in my SI joint area, pain in my buttocks and outer hip numbness and burning. I could barely walk during the summer. I now have pain in my buttocks more on the right, fuzzy tingling into my thigh after sitting too long. Also really uncomfortable tightness in my sides when I try laying on either side. It’s like my muscles are not working correctly.
Try out the exercises and let us know how they go :)
- Coach Joshua, Team PM
Excellent. Thank you I’m going to try this.❤
You’re welcome 😊
thank you2,, very informative..your an instrument given by God to those suffered sciatica liked me♥️
Wow...thanks :)
Thank you so much for this video! The self myofascial release and the hinged knee flex were the most beneficial right away. I've added this to my exercise routine now and this video convinced me to subscribe. It's so knowledgeable and well explained! Would using a massage gun on this be beneficial too?
Happy to help!
Here is our position on massage guns:
th-cam.com/video/bFZ76SwaVYs/w-d-xo.html
- Coach Joshua, Team PM
Great exercise sequence, thank you.
You're so welcome!
I just went thru 6 weeks of physical therapy, and learned more in this one video!
Nice.
Adding these to my routine! Thanks so much!
You're welcome!
Hip pocket routine - looking forward to adding this to my workouts! Thank you so very much for all the great guidance! Downloaded your app too.
You're welcome :)
Wish I'd seen this a year ago. Will do it for maintenance.
Better late than never :)
I have painful left side SI joint and piriformis and also need to mention weak glutes. I have similiar pain on the right but as bad. I have nerve pain down the leg into the foot, I am suspecting the tight muscles squeezing the sciatic nerve. Would this video be beneficial, I am struggling and it is so flipping hard to find a top notch professional to help, without going to endless visits without relief. Most of the time their response to helping is we will do it next time. I want to try this video and I am hoping I can get rid of the nerve pain. I would even consider setting up and appointment with either you or Dr. B, you are both amazing.
Please try out these exercises and let us know how they go :)
- Coach Joshua, Team PM
Very clear examples...thank you.
Thanks for watching :)
I sit a lot and definitely have this issue. Recently I have been experiencing severe left heal pain to the point that I cannot walk on it. I believe this is due to tight hips. I feel pulling from the inside of my thigh down to the inside of my knee and down to my foot. I have my husband massage my leg and it is very painful because of the tightness. I’m going to try these exercises to see if I can get some relief.
That is a really tough situation. We are so happy that you found this video.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I love your videos, how well you explain everything, and how genuine you are. You definitely stand out from the crowd. One question about the 1st exercise - the release with the ball. Should you feel better after doing this, or is it normal to have a kind of nervy - pain afterwards (it's not bad, just not the most comfortable. It's similar to how I felt before starting the exercise). Wondering if I'm bothering a nerve when I'm on the ball. I'm not being aggressive with the movement/ball and it doesn't hurt while I'm doing it, but a bit afterwards. Any advice? Thanks again!
We really appreciate your comments and are so happy that you found us.
You could be irritating a nerve and we encourage you to use a softer ball or reposition it so that you avoid irritating the nerve.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thx much to both of you for creating a superbly done, highly impactful guide to share straight forward, simple modalities for SI joint pain relief and strengthening of the affected areas !
No doubt "a butt it", you have won many fans with this video !
Cheers
Thanks for watching and for your kind words :)
Eric, Thanks so much for the exercises. I have been battling S1/L5 issues which manifest themselves as burning pain in the backs of my legs. I tried these movments - maybe not as well as I should, and got the same sensations. Intuitively, the moves look good. Any suggestions. I will join the weekly chat in case that is a better format for getting an answer.
Check this out next:
www.precisionmovement.coach/herniated-disc-exercises-to-avoid/
- Coach Joshua, Team PM
Excellent, great presentation
:) :)
Thank you very much…it’s amazing how stairs in a house can be so useful for doing stretches…😃
You are welcome and glad that you discovered that :)
- Coach Joshua, Team PM
I enjoyed this video, very helpful. I am in Washington state and I am suffering from debilitating SI joint pain. Any Dr recommendation in my area. Thank you
Glad it was helpful.
How about you practice the exercises 2-3 times weekly for the next 4 weeks before deciding to see a dr?
Keep us posted on your progress :)
- Coach Joshua, Team PM
Amazing thank you these exercises really helped me x
You're so welcome!
Thank you to both of you for sharing you knowledge. I have been trying all kinds of exercises and this has been the one that has helped the most!
One question I did have is do either of you have footwear recommendations or types of shoes that you prefer to wear?
Thanks again!
Happy to help.
We typically recommend footwear with a wider toebox and a neutral last. A flatter sole and less construction overall are good too.
- Coach Joshua, Team PM
Great sensible exercises... love it...
Glad to read that :)
I’ve been plaqued by SI issues for a few years, I’ve also developed a pain in the rear lower area of my ribs. Could this be related to the SI issues as muscles are over compensating for the limited range of motion and support. I will begin these exercises tonight and I’m looking forward to the pain relief. Thanks for the videos!
Thanks for trying it out. Those issues can totally be related.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Have huge with SI JOINT! Thanks!
You're welcome!
Can you have piriformis syndrome on both sides at the same time. Can you have s i joint pain centrally rather than one sided?
Yes and yes.
Great information...much appreciated.
:)
❤this has been so helpful. THANK YOU!!
You are so welcome!
I had an MRI and it shows thickening if the sciatic nerve near the pirformis and have pirformis pain and SI joint pain. My biggest complaint is that I have nerve pain in my foot. I have been dealing with this for over 7 years! I have been to PT's for years and they seem to know very little about the SI joint. Is it ok to start doing these exercises with inflammation on the sciatic nerve ? What would you start with? Your videos seem to make such good sense.
So happy that you found us!
Please do these exercises 2 - 3 times per week and send a progress report after 4 weeks.
We can go from there :)
- Coach Joshua, Team PM
Thank you for an awesome video! New subscriber here. Do you have exercises for someone with scoliosis and SI joint pain? Thank you for all you do to help people.
Hi and welcome to the channel.
All of our SI Joint exercises are safe for you to try as long as they don't cause pain. Modify them if they do and stop if you can't move pain-free.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Question regarding the "ReBUT Technique". I use a ball chair when I work from home. When doing the technique where should I position myself on the chair?
On the top in a balanced spot so you don’t fall over.
Brilliant video! Thank you so much
You're very welcome!
Great content! Just wondering if there´s any reason to watch out for not pressing the sciatica nerve with the ball?
Thanks!
If you feel nerve compression from the ball then back off or reposition the ball :)
- Coach Joshua, Team PM
Thank you for this video ❤ A month ago, I overextended my right side while reaching upward. The pain was intense for 3-4 days and then gradually diminished. The pain is now localized in my lower back and right hip. It hurts when I sit, but the pain disappears when I walk or stand. Do you think this could be an issue with the SI joint, the piriformis muscle, or sciatica?
Hi, and thanks for watching.
It's hard to say from our vantage point.
These exercises are a good start, so do them 2 - 3 times per week for four weeks and get back to us with a progress report :)
- Coach Joshua, Team PM
great job guys very helpful
Thanks for that :)
I’ve been treated for trochanteric bursitis and no matter how many glute bridges I did I got little relief although I’m not sure if I was doing the kegel beforehand so I hope these other exercises will help as I think it’s actually Piriformis syndrome as when I abduct my leg while supine it has limited ROM. Thank you!
We are here to streamline your progress.
Try out these exercises and let us know how they go.
We have high hopes for you :)
- Coach Joshua, Team PM
I found this video especially the hinged knee flex exercise extremely helpful. My question is, are there other exercises I should avoid doing while working on SI joint pain; for example, ab work or light free, weight arm work
Thanks for trying it out. Any additional exercises are ok as long as they do not cause more discomfort :)
- Coach Joshua, Team PM
Thank-you so much for your videos, especially the explanation. My mom is in her late 70's she has a lot pain and she is not able to be straight or do these exercises. Any suggestions how to modify these exercises. Thank-you
You are welcome. Please explain exactly why your mom can't do the exercises and we'll provide recommendations :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach she has hunchback, her spine is not aligned, and she's barely able to walk. She has pain in her lower back and her feet hurts her a lot to the point of she's relying on the other leg, which starts to hurt as well.
Thank-you
@@gehaneayad8631 your mom needs this program:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
We will be here every step of the way to make recommendations that suit her capabilities :)
- Coach Joshua, Team PM
I've just discovered this video and am certain I've found something very useful. However when I tried to do exercise 4 ,The Hinged Knee Flex, I experienced cracking and instability in my knees in the slightly bent position. Is it advisable to carry on or is this a signal to stop?
That is ok as long as you are not in any pain. Keep working on it and you should get stronger with time and practice :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you Joshua, that is really helpful.
I have recently been diagnosed with low bone mass / osteopenia 10-Year Fracture Risk - Moderate (10-20%) in my left hip. I am already do your piriformis and hip exercises. Would you suggest any other exercises to help in this matter
You need to do strength training. Start with bodyweight squats, lunges, knee pushups, rows, etc... and gradually add load over time. Basic strength training done with good technique and slow but consistent progression.
How many time in a week?thank you so much I will try this..
2 - 3 times per week :)
What is the difference between a split squat and a lunge? They feel the same to me. Also, in the two years I was exercising I was never able to get my knee down to the floor. I never asked about it. I just thought I'd be able to do it with time, but no. What is it? 🙄 I thank both of you. 🤗🙏🏼
.
A split squat requires you to keep your feet stationary while a lunge requires that you step into the movement pattern.
There could be a number of reasons why you cannot get your knee to the floor. It could be that you do not have the strength and/or the hip/knee/ankle mobility needed.
This programs can help you out:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
- Coach Joshua, Team PM
Hello.. This is so interesting and what I feel is causing me so much hip pain on my right side. During the exercise to roll the leg out, I’m unable to get to opening much. So, should I be doing these or will that mobility improve. Also.. zi wonder if having the core muscles strong first is does this also help to improve them. Thank you demonstrating how to know if the piriformis is the problem.
Thanks for trying it out!
Do your best with each exercise and you will improve with time and practice :)
- Coach Joshua, Team PM
Thank you!!! I’ve been told to wear an SI belt for a month and the slowly wean off. Can I do these exercises in the morning before putting on the belt for the day or should I wait to start these exercises until I’m ready to wean off the belt?
You are so welcome and this is a great question.
The belt is passive and will not address the root cause of the issue. If anything, it will actually weaken the region further. Anytime we apply support to an area our brains stop servicing that area.
These exercises are good but they are only a bandaid. Ditch the belt and get started on the Low Back Pain Solution program:
www.precisionmovement.coach/low-back-pain-solution/
It's going to retool your body and help your brain to keep you pain-free.
We are here if you have any more questions :)
- Coach Joshua, Team PM