Thankyou, life changing advice, im also a passionate skater but poor sitter (slouch,) /lifter (using lower back) recovering from l5/S1 disc bulge sciatica and perpetually tight hamstrings. This was well researched and well explained. This space should be flooded with internet traffic. Wish you were in my local area, id love to be a customer, but you've helped immensely regardless. Id be happy to support your channel /content in any way I can.
Thank you for your kind words, support and subscribing to my channel. I'm glad this video resonated with you. There is such a link between tight hamstrings, lumbar flexion vs. hip hinging and disc bulges. The more people can learn about this the more they can move in a way to help prevent disc issues in the future. I'm really passionate about this. Take care!
AFTER 15 YEARS OF LOWER BACK PAIN, I FELT A DIFFERENCE AFTER AS LITTLE AS TWO DAYS. HAVING DONE AS YOU SUGGESTED, I FEEL LIKE 90 PERCENT OF TENSION IS OUT OF MY LOWER BACK THANK YOU SOOOOO MUCH ❤
Numerous PT visits where they were trying to teach me the same thing as you share - but your point of awareness to not create stomach folds/creases is the single best tip I've heard to keep me hinging from the hip and not from the lower back. Awesome! Thank you!
Very effective. Been dealing with a lot of pain. Had a discectomy on my l5s1 and 2 year later feeling lower back pain and pay in my left sit bone area. I’ve done every stretch possible including the lay on back with a green strap to stretch the leg out. It simply doesn’t get the hamstrings like this workout. This hamstring stretch immediately relieved my back and allowed me to engage my glutes in other workout. Thank you!
Thank you! Great presentation. I am a DC of 39 years So much we learn and teach and fail to apply to ourselves. Bending over adjusting all day. Appreciate you and your gifts
I used to have back pain when I was younger. I do a lot of strength training. Now that I am 60 my back feels better than ever. I do rack pulls and stiff legged deadlifts on a regular basis. I concentrated on keeping my back straight and hinging back with my glutes.
I hurt my lower back first week of April and have been seeing my chiropractor. He can't seem to crack my lower back and said my body is protecting it. I now understand what he means when I watched your video. My pain is gone bc I've been religiously laying on my back and stretching my hamstring and been doing the cat & cow stretch. but the discomfort I feel on my lower back is frustrating. I cannot bend forward. So I tried your method to not curve the back and to keep straight. I felt some relief. Thank you. I will continue to do this exercise in the mornings when i wake up
This echoes the "hip hinging" message from Esther Gokhale that was very helpful in correcting my back issues at least a decade ago. The way you present this is better for me to share at work. Thank you, Sir, for this! Your explanations are great! Your video editing is high end as well. I started in life hip hinging my way to the floor, but fitness instructors coached me away from that healthy practice which led me to having injury and pain. Now, I'm almost 60 and have full range of motion thanks for people like you!
I’m so glad that you found the video helpful. It is interesting that you mention Esther Gokhale. Both her and I found inspiration and teaching from the same teacher, Noelle Perez- Christians in Paris. I studied with Noelle in 2014. Amazing principles and so helpful for the body. Take care!
I usually do a Feldenkrais approach but for some reason, my hamstrings were so tight that I was not getting the usual benefit. This is a great add-on when dealing with tight hamstrings. I'm now following you. Thank you for sharing your approach!
I realise you may be obligated to give the disclaimer “consult your doctor to see if these exercises are right for you” but living in Australia and being of senior years I have never met Doctor who knows anything about posture corrective exercises nor a chiropractor for that matter, last Australian chiropractor I saw, after spending about 2,000 AUD for temporary relief I literally asked him to just teach me how the spine should be in a good neutral posture and he just looked at me blankly and said ‘you don’t need to know I will put your posture in the right position” so I don’t if that is particular to Australian chiropractics but the only thing chiropractors have ever done to me is shove on the spine and in my analysis that can actually make the problem worse, especially if the posture problem is originating from a tissue injury or muscle weakness or imbalance but my Doctor, GP wouldn’t have a clue about what exercises are appropriate for me, note these comments are just me thinking out in text I’m not asking a question nor will I check for answers I am just somewhat astonished about seeing chiropractors actually giving good advice as opposed to just manually forcing the spine into place only for it to pop right out again, one chiropractor in about 2005 actually said to me while treating me “oh……that’s strange, I pushed on this part and the other part popped back out, that shouldn’t happed….” no kidding, and I’m paying for that.
It is sad that much of my profession just wants to "pop" bones. We were taught so much more in school, but many just want to do quick adjustments over and over and over again. 😞
Thats honestly insane to me, that he said "you dont need to know" to you, just proves that he definitely isnt in it to actually HELP you, just gives a band-aid fix so you'll then return with more money. Its sad the world we live in is more focused on that,than actually healing ppl. And your definitely not alone with that happening there, happens in north america too
I feel you soo much! Most specialists don't care about the cause of our problems they care to fix us for a short-time in order to keep us visiting them again and again.
Excellent, thank you. Going to start the excercises today. I realize, I’m always bending down with a rounded back. 😕I always have horrible back pain After cleaning and washing floors. I would love to see how you’re supposed to bend down all the way to the ground and pick things up properly. The lowest we saw was the dishwasher
I'm glad you found this video helpful. Thanks for your question. It is a good one! To get all the way down requires you to keep your spine straight, go down as far as you can with your hip hinge and then bend your knees to get the rest of the way. It looks like when an Olympic weight lifter is setting up for a deadlift.
Thank you, this is going to be very helpful. You explain very clearly and demonstrate the movements, which is great. There is only a tiny hiccup: black pants, and a black floor mat, and a dark background (the bookshelves). Sometimes, it is a little bit difficult to see the movement details. I thought I'd better mention it, I hope you won't mind. I have subscribed, and I'm looking forward to more videos. Thank you.
Just wanted to add one thing about your visuals... It might be helpful or maybe not... You are wearing black on a black mat In front of a black background. When watching you on a phone screen it becomes more difficult to see what you are doing especially like when you are lying on your mat. All the same your lessons are amazing 🎉
Thanks for sharing this information and methods. It all made sense and I will surely be more aware of my movement going forward. I would like to suggest to you that, with this video, a lot of what you shared was lost to us viewers due to you wearing dark colours in front of a dark background. the second exercise was almost invisible.
Please could you tell me if this will help to prevent the cramp I always get in my hamstrings when I try to flex my lower leg backwards to touch my bottom with my heel?
There can be many things that cause cramping so make sure to work with your doc for the specific causes in your case. Here are some of the things I look for in my office with a patient with similar complaint to yours: - If the hamstring muscle is not strong enough, especially compared to the quadriceps, then it will have more of a tendency to want to cramp - dehydration - sometime myofascial adhesions in what is called the superficial back line of fascia - getting those worked out using Graston technique, ART or FDM can be helpful in those cases - sometimes imbalances in the arches of the feet - postural imbalances like exaggerated anterior pelvic tilt and sway back I hope talking and working with your doc around these and other possible causes will get you relieve. Certainly working to strengthen the glute max, a synergist to the hamstrings, might also be helpful. This video might be of use to you with that: th-cam.com/video/VC-yzNTpGK0/w-d-xo.html
For the last couole months I've had bad low back pain, & ive had to guard them because the pain is excruciatin. Lstely I lay on my back & pull my legs toward my head with a robe strap, & i exhale and loosen my lumbar back muscles, they spasm but i just breath through it & ive been pulling closer towards my head each day. I pull my knees to my chest too & relax my lumbar muscles, i definitely have to think about relaxing my low back muscles. It hurts but movement is less painful with getting out of bed & chairs and grabbing things throughout the day I'm able to bend over & get uo without wincing. The pain down my legs is improved too. I'll definitely implement the moves in this video too
HI this video has been really useful and i have noticed a significant improvement within a couple of days of doing these exercises. I was wondering if you have a video which shows the progression from these exercises to continue improvements
Halfway thru and o my. This could be a gamechanger. I stretch for 2 hours daily for 20 years and have never been able to bend over n touch my knees. I feel called out around 5:00 lol. I also have AS and scoliosis but ive tried everything. (So i thought). Excited to see the second half.
Brilliant video 👏 I'm a 46 year old 6'2" man and have lived with MS for maybe 27 years. I exercise best I can, with MS skilled PTs and such, yet my hamstrings are tight. And lower left back too! I do practice bending at the hips. Any thoughts?
Hello from Denmark. I have seen a lot of your videos and you have a very good way to explains, how to do a exercise and what will happen if you don't do it right. I tried to do the glute bridge, the way you explained and can fell a lot off positive different. I wonder, if I ain't strong enough to hold my knee apart when I do the "advanced clamshell" can I put a foamroller between my tight to control the motion? Thank you, for your good way to explain everything and you have a very pleasant and calm voice.
Thank you for your question and kind words. I'm glad my videos are helpful and thank you for subscribing! Yes, a way to make the advanced clam a bit easier is to use something like a foam roller between the thighs to help keep the femurs parallel. As you progress in your strength then you can work towards not having to use the support between your knees.
The second exercise is phenomenal. I feel like it will also help me with the alignment of my metatarsal arch. I have been told that my foot is pronating and I need to twist the shin to stop the pronation. But I think this one may help. Do you have any suggestions, please?
It depends if you have a flexible or a rigid arch and the degree to which you are pronating. This video were I go more into depth on the foot and it's connection to the pelvis might shed some light: th-cam.com/video/l9KovOn5F3I/w-d-xo.html
I’ve been dealing with hip and lower back tightness for many months now, which is now impacting everything from my neck down to my feet. I can trigger release a lot of it loose, but I’m obviously better off starting to strengthen with exercises like these. So, I’m weak and I am tight. How often should I do these exercises? Can I do them daily, or should I put a day or two in between to heal?
That thing about the belly creasing if you bend the back is a friggin blessing lol, I finally have some way I can check if I'm hinging properly, never noticed that before
Thanks for this video.. I have tight hamstrings and back pain.. I have had a right partially torn hamstring.. When I had my right THR my right glute max muscle was shredded.. I am going to try this exercise..I go to therapy 2 times a week for a self program.. This is not one of the exercises I have been doing.. My ortho said to me I am moving too stiffly..
I hope that you will find doing the exercises to be helpful in getting more mobility in your hamstrings and decreasing your back pain. And thank you for subscribing to my channel.
As I'm sure you know experience is the ultimate teacher that brings us wisdom. Thank-you for passing on your understanding and insights, that for me, explain and clarify many conflicting ideas and even myths, about the hamstrings. This re-focus is invaluable. More Power to You!
I am struggling with sciatica, but love yoga classes. After viewing this video, it seems that doing a forward fold is not a good idea. Do you have any advice?
Thank you for the amazing video. The explanation of how to bend when sitting down or getting things out of lower cabinets is great. However, I am still confused as to how I pick up things from the floor in a safe way? Could you please explain the correct posture of doing that when you have lower back pain. Thank you ❤
How much does stress affect your tight muscles? Over the last several yrs I've been stressed more than I relax so in the past year or 2 my muscles and joints have been tight and achy
Just wanted to say thank you for this video, it has really helped my back pain! I’ve been having back pain on and off for the last few years and thrown my back out a few times. When I went to physical therapy, all they did was say my hamstrings were tight (they didn’t saw why they were tight) and gave me some basic stretches to do that didn’t do a whole lot. Started having bad back pain over the last month that would happen almost any time I stood up or got out of the car. It would be intense for a few seconds as I gradually stood up. Felt like my back was about to go out again and I could t figure out why I was having pain. My posture has always been bad, but I didn’t realize that’s what was making my hamstrings right. I stopped rounding my back when I stood up and the difference was night and day! Felt so much better almost instantly and I’m much more concise of engaging my core when I stand instead of hinging my back. I had also been sanding’ and reaching down to stretch before/after I would run, had no idea that was making my hamstrings even tighter.
I tweaked my back while doing yard work a couple weeks ago and my hamstring on that side has been tight ever since. This provided instant relief so I will definitely be continuing these simple exercises!
I watched the "sitting properly" vid first. GREAT! Then I watched this one and SUBSCRIBED! Appreciate the ease of application, explanations of the why, and limits on how much you teach at once. I can remember and incorporate 2 exercises!! Thanks!
Thank You! Great video. I have a question for you. I have a flexibility issue that I can't resolve. I can't get my buttocks to my heels. There is a tightening and stiffness behind my knees that limits my motion. What muscles are involved in this movement and what can I do to improve the flexibility of my knees?
When doing the advanced clamshell - can one rest the knee on a pillow or yoga block for an elderly person or do they need to be able to hold the leg in the air?
Any advice for anyone standing up all in a small area all day. This video is emotional to me. Im trying. Realy realy trying to fix my back. And thankyou😅
on the good morning... i feel like i can bed and hang in my hip joint with a streight back or i can actívate glutes on purpose...which should it be? should glutes be tight
I've been working on touching my toes for 3 months now, couldn't even do it when I was in sports as a kid. Just genetically not flexible, and it has done wonders, wonders on my ability to bend over. Like no joke. I still can't touch my toes but maybe one day.
6:07 I had to smile when I saw this. I put my back out bending at the sink with rounded back (amongst other times over the last few years from right side lower back weakness). I learnt last year to always hinge from the hips and concentrate on the glutes doing the work. I'm not perfect by a long shot but getting better each year.
The only way i can actually bend my hips is to widen my legs as far as i can and bend my knees a lot. Is that normal or bad because it feels not natural and very unstable Edit: and when i try the bend exercise i only feel strain in my knees am i doing it wrong or is there something else happening? and when i do it my right ankle starts hurting and feels like it going to go out
Is it important to being able to reach the floor without bending the knees? I mean we have knees to bend and so I always wonder why everybody wants to reach the toes without bending their knees. I’m 62 and never was able to reach down. But so what. Thanks
8:04 This is the motion im practising using lightweight kettlebell swings. My ability to get in and out of chairs, the car, etc, has definitely improved after just a few sessions of this type of movement.
In editing I felt like I started to ramble on and felt like I had taught the exercise sufficiently. But if you would like a more thorough walk through of the Advanced Clam exercise you can find it in this video (Exercise #2 that I teach): th-cam.com/video/KfmFvmxMZHo/w-d-xo.html
Exactly this! I've been using the jefferson curl (recommended by physoo) to combat my back pain and I can finally function properly again. I recommend everyone looking up:' Back pain Seperating fact from fiction by Peter O Sullivan' before you decide to stop using you back.
Can you explain it in layman’s terms? I’m confused. 😅 I’ve been suffering from low back pain / spasms that happen once in a blue moon. I’ve had tight hamstrings for some time. Went to a therapist recently who told me to stretch my hamstrings everyday. It’s been about 2 weeks, some improvement but still not very flexible
If you only hip hinge, every time you bend forward, you only activate the muscles isometrically. This , over time, will sensitize and weaken the extensor muscles in any longer position. This predisposes you to pain and spasms with a very simple flexion manoeuvre. Our spines are designed to bend. Just watch a young person bend over, whos never had back pain. Their spines round like a smooth arch, the way it was meant to be. However, if the spine is injured, it takes months to slowly restore and strengthen this movement. Avoiding is a recipe for disaster, imho. Pt for over 33 years😊
I have upper leg pain which is due to flipping a slab of concrete onto a trailer. This is what thepain feels like.Plunge a knife into the side of one leg up to the hilt ,then grab the handle and pull it up towards the hip .This happens when trying to get under pants back on.I now sleep in my clothes and change pants every second night.I got the impression stretching not helping.walking the dog is OK but not a good idea to walk up a slope .At 78 dont need this.Dont go there.
This is amazing.. thank you. I feel like sharing this with the world.
I love your comment!
@@PositiveMotionChiro Glad to hear. 😎🙏💫👍 Thank you for everything you are doing… I keep watching different videos of yours.
You can't, he's got a copyrite on it!😅
Thankyou, life changing advice, im also a passionate skater but poor sitter (slouch,) /lifter (using lower back) recovering from l5/S1 disc bulge sciatica and perpetually tight hamstrings. This was well researched and well explained. This space should be flooded with internet traffic. Wish you were in my local area, id love to be a customer, but you've helped immensely regardless. Id be happy to support your channel /content in any way I can.
Thank you for your kind words, support and subscribing to my channel. I'm glad this video resonated with you. There is such a link between tight hamstrings, lumbar flexion vs. hip hinging and disc bulges. The more people can learn about this the more they can move in a way to help prevent disc issues in the future. I'm really passionate about this. Take care!
Thankyou for a thorough description of glute bridge exercises. Very informative teaching. Subscribing to your channel. All the best.
AFTER 15 YEARS OF LOWER BACK PAIN, I FELT A DIFFERENCE AFTER AS LITTLE AS TWO DAYS. HAVING DONE AS YOU SUGGESTED, I FEEL LIKE 90 PERCENT OF TENSION IS OUT OF MY LOWER BACK
THANK YOU SOOOOO MUCH ❤
Numerous PT visits where they were trying to teach me the same thing as you share - but your point of awareness to not create stomach folds/creases is the single best tip I've heard to keep me hinging from the hip and not from the lower back. Awesome! Thank you!
Great video and an outside the box approach. Laughed at the skeleton in the background. Keep em coming!
This guy is spot on! Very sound mechanical reasoning. Very well and succinctly put!
Thank you. Each and every video I watch on your channel is useful. I love the way you encourage people to respect the body wisdom! Thank you!
Very effective. Been dealing with a lot of pain. Had a discectomy on my l5s1 and 2 year later feeling lower back pain and pay in my left sit bone area. I’ve done every stretch possible including the lay on back with a green strap to stretch the leg out. It simply doesn’t get the hamstrings like this workout. This hamstring stretch immediately relieved my back and allowed me to engage my glutes in other workout. Thank you!
Great Information. Many Thanks.
I’m glad you found it helpful. 🙏🏼
Thank you! Great presentation. I am a DC of 39 years So much we learn and teach and fail to apply to ourselves. Bending over adjusting all day. Appreciate you and your gifts
Thank you Doc. 🙏🏼
It's working!!! I love it!! Do it as much as possible now..great channel!
Great content really helpful thank you so much
You are welcome. Thank you for your feedback.
Awesome! info resounding well!!! thanks
You're welcome!
I used to have back pain when I was younger. I do a lot of strength training. Now that I am 60 my back feels better than ever. I do rack pulls and stiff legged deadlifts on a regular basis. I concentrated on keeping my back straight and hinging back with my glutes.
Sounds like you are living your best life! Thank you for sharing and I wish you the very best!
Thanks!
You bet!
I hurt my lower back first week of April and have been seeing my chiropractor. He can't seem to crack my lower back and said my body is protecting it. I now understand what he means when I watched your video. My pain is gone bc I've been religiously laying on my back and stretching my hamstring and been doing the cat & cow stretch. but the discomfort I feel on my lower back is frustrating. I cannot bend forward. So I tried your method to not curve the back and to keep straight. I felt some relief. Thank you. I will continue to do this exercise in the mornings when i wake up
Glad you found my content helpful. I hope you get to feeling 100% soon! Hang in there.
Great Thanks
You are welcome
The brain is always to answer!!
Thank you ❤
I’m now subscribed.
This echoes the "hip hinging" message from Esther Gokhale that was very helpful in correcting my back issues at least a decade ago. The way you present this is better for me to share at work. Thank you, Sir, for this! Your explanations are great! Your video editing is high end as well. I started in life hip hinging my way to the floor, but fitness instructors coached me away from that healthy practice which led me to having injury and pain. Now, I'm almost 60 and have full range of motion thanks for people like you!
I’m so glad that you found the video helpful. It is interesting that you mention Esther Gokhale. Both her and I found inspiration and teaching from the same teacher, Noelle Perez- Christians in Paris. I studied with Noelle in 2014. Amazing principles and so helpful for the body. Take care!
I usually do a Feldenkrais approach but for some reason, my hamstrings were so tight that I was not getting the usual benefit. This is a great add-on when dealing with tight hamstrings. I'm now following you. Thank you for sharing your approach!
Thank you its help me a lot.
Glad it helped!
Thank u for clarity
You're most welcome
Thanks well explained!
Worth every thing!
I realise you may be obligated to give the disclaimer “consult your doctor to see if these exercises are right for you” but living in Australia and being of senior years I have never met Doctor who knows anything about posture corrective exercises nor a chiropractor for that matter, last Australian chiropractor I saw, after spending about 2,000 AUD for temporary relief I literally asked him to just teach me how the spine should be in a good neutral posture and he just looked at me blankly and said ‘you don’t need to know I will put your posture in the right position” so I don’t if that is particular to Australian chiropractics but the only thing chiropractors have ever done to me is shove on the spine and in my analysis that can actually make the problem worse, especially if the posture problem is originating from a tissue injury or muscle weakness or imbalance but my Doctor, GP wouldn’t have a clue about what exercises are appropriate for me, note these comments are just me thinking out in text I’m not asking a question nor will I check for answers I am just somewhat astonished about seeing chiropractors actually giving good advice as opposed to just manually forcing the spine into place only for it to pop right out again, one chiropractor in about 2005 actually said to me while treating me “oh……that’s strange, I pushed on this part and the other part popped back out, that shouldn’t happed….” no kidding, and I’m paying for that.
It is sad that much of my profession just wants to "pop" bones. We were taught so much more in school, but many just want to do quick adjustments over and over and over again. 😞
Thats honestly insane to me, that he said "you dont need to know" to you, just proves that he definitely isnt in it to actually HELP you, just gives a band-aid fix so you'll then return with more money. Its sad the world we live in is more focused on that,than actually healing ppl. And your definitely not alone with that happening there, happens in north america too
I feel you soo much! Most specialists don't care about the cause of our problems they care to fix us for a short-time in order to keep us visiting them again and again.
After I saw this man's videos here I realised that all my problems are due to wrong postures all over my life. Can't thank him enough.
That man wants to make you dependent rather than empowered.
Your videos and information are enlightening and helpful Thank you
That is great to hear. Makes the work I put in to them all worth it!
Very helpful!
Excellent information 👏👏👏 Thank you
Great stuff
I'm glad you liked it.
Excellent!
Thank you! Cheers!
Excellent, thank you. Going to start the excercises today. I realize, I’m always bending down with a rounded back. 😕I always have horrible back pain After cleaning and washing floors. I would love to see how you’re supposed to bend down all the way to the ground and pick things up properly. The lowest we saw was the dishwasher
I'm glad you found this video helpful. Thanks for your question. It is a good one! To get all the way down requires you to keep your spine straight, go down as far as you can with your hip hinge and then bend your knees to get the rest of the way. It looks like when an Olympic weight lifter is setting up for a deadlift.
Good stuff. Thanks for providing. For advanced clamshell, what is your recommended target for reps and sets. Thanks!
I'm glad you like it. For the advanced clamshell I like to do 3 sets of 10 reps on each side.
Thank you, this is going to be very helpful.
You explain very clearly and demonstrate the movements, which is great.
There is only a tiny hiccup: black pants, and a black floor mat, and a dark background (the bookshelves). Sometimes, it is a little bit difficult to see the movement details. I thought I'd better mention it, I hope you won't mind.
I have subscribed, and I'm looking forward to more videos. Thank you.
Wow😮 that's amazing 🎉
Just wanted to add one thing about your visuals... It might be helpful or maybe not... You are wearing black on a black mat In front of a black background. When watching you on a phone screen it becomes more difficult to see what you are doing especially like when you are lying on your mat. All the same your lessons are amazing 🎉
Thank you for that feedback. I will try and adjust and have more colorful clothes on when demonstrating things in the future.
Thanks, We need more knee pain exercise videos please. Thank you for the videos.
Thanks for sharing this information and methods. It all made sense and I will surely be more aware of my movement going forward. I would like to suggest to you that, with this video, a lot of what you shared was lost to us viewers due to you wearing dark colours in front of a dark background. the second exercise was almost invisible.
You are very welcome and yes thank you so much for the feedback. I will definitely keep that in mind for any future videos. Again, thank you!🙏🏼
START AT 4:28
YOU'RE WELCOME
7:10 if you want to go straight to the exercise.
This is absolute GOLD. Thanks!!!!
Please could you tell me if this will help to prevent the cramp I always get in my hamstrings when I try to flex my lower leg backwards to touch my bottom with my heel?
Maybe low electrolytes??
@simonewright1120 Thanks Simon but definately not that. Have them checked regularly as I have endocrine disease that can affect them.
There can be many things that cause cramping so make sure to work with your doc for the specific causes in your case. Here are some of the things I look for in my office with a patient with similar complaint to yours:
- If the hamstring muscle is not strong enough, especially compared to the quadriceps, then it will have more of a tendency to want to cramp
- dehydration
- sometime myofascial adhesions in what is called the superficial back line of fascia - getting those worked out using Graston technique, ART or FDM can be helpful in those cases
- sometimes imbalances in the arches of the feet
- postural imbalances like exaggerated anterior pelvic tilt and sway back
I hope talking and working with your doc around these and other possible causes will get you relieve. Certainly working to strengthen the glute max, a synergist to the hamstrings, might also be helpful. This video might be of use to you with that: th-cam.com/video/VC-yzNTpGK0/w-d-xo.html
For the last couole months I've had bad low back pain, & ive had to guard them because the pain is excruciatin. Lstely I lay on my back & pull my legs toward my head with a robe strap, & i exhale and loosen my lumbar back muscles, they spasm but i just breath through it & ive been pulling closer towards my head each day.
I pull my knees to my chest too & relax my lumbar muscles, i definitely have to think about relaxing my low back muscles. It hurts but movement is less painful with getting out of bed & chairs and grabbing things throughout the day
I'm able to bend over & get uo without wincing. The pain down my legs is improved too. I'll definitely implement the moves in this video too
Thank you for this video. I have hyperlordosis, and anterior pelvic tilt. Will this stretch still be effective for me?
HI this video has been really useful and i have noticed a significant improvement within a couple of days of doing these exercises. I was wondering if you have a video which shows the progression from these exercises to continue improvements
Halfway thru and o my. This could be a gamechanger. I stretch for 2 hours daily for 20 years and have never been able to bend over n touch my knees. I feel called out around 5:00 lol. I also have AS and scoliosis but ive tried everything. (So i thought). Excited to see the second half.
Brilliant video 👏 I'm a 46 year old 6'2" man and have lived with MS for maybe 27 years.
I exercise best I can, with MS skilled PTs and such, yet my hamstrings are tight. And lower left back too!
I do practice bending at the hips. Any thoughts?
Thank you for the logic. I will make some changes.
Hello from Denmark.
I have seen a lot of your videos and you have a very good way to explains, how to do a exercise and what will happen if you don't do it right.
I tried to do the glute bridge, the way you explained and can fell a lot off positive different.
I wonder, if I ain't strong enough to hold my knee apart when I do the "advanced clamshell" can I put a foamroller between my tight to control the motion?
Thank you, for your good way to explain everything and you have a very pleasant and calm voice.
Thank you for your question and kind words. I'm glad my videos are helpful and thank you for subscribing! Yes, a way to make the advanced clam a bit easier is to use something like a foam roller between the thighs to help keep the femurs parallel. As you progress in your strength then you can work towards not having to use the support between your knees.
The second exercise is phenomenal. I feel like it will also help me with the alignment of my metatarsal arch. I have been told that my foot is pronating and I need to twist the shin to stop the pronation. But I think this one may help. Do you have any suggestions, please?
It depends if you have a flexible or a rigid arch and the degree to which you are pronating. This video were I go more into depth on the foot and it's connection to the pelvis might shed some light: th-cam.com/video/l9KovOn5F3I/w-d-xo.html
@@PositiveMotionChiroI will be sure to watch it. Thank you so much! 🙏🏽
Great video! Should these be done daily?
I think they are a great addition to my daily routine. And they feel good. 😊
I’ve been dealing with hip and lower back tightness for many months now, which is now impacting everything from my neck down to my feet. I can trigger release a lot of it loose, but I’m obviously better off starting to strengthen with exercises like these.
So, I’m weak and I am tight. How often should I do these exercises? Can I do them daily, or should I put a day or two in between to heal?
That thing about the belly creasing if you bend the back is a friggin blessing lol, I finally have some way I can check if I'm hinging properly, never noticed that before
I'm so glad that that cue resonated with you. It was a game changer for me, taught by one of my teachers, Jean Couch.
While doing these exercises should you continue or discontinue performing traditional hamstring stretches?
Thanks for this video.. I have tight hamstrings and back pain.. I have had a right partially torn hamstring.. When I had my right THR my right glute max muscle was shredded.. I am going to try this exercise..I go to therapy 2 times a week for a self program.. This is not one of the exercises I have been doing.. My ortho said to me I am moving too stiffly..
I hope that you will find doing the exercises to be helpful in getting more mobility in your hamstrings and decreasing your back pain. And thank you for subscribing to my channel.
How do I strengthen my knees to cope with keeping my back straight when sitting or standing up
As I'm sure you know experience is the ultimate teacher that brings us wisdom. Thank-you for passing on your understanding and insights, that for me, explain and clarify many conflicting ideas and even myths, about the hamstrings. This re-focus is invaluable. More Power to You!
I’m so glad my video resonated with you! 🙌🏼
I am struggling with sciatica, but love yoga classes. After viewing this video, it seems that doing a forward fold is not a good idea. Do you have any advice?
Thank you for the amazing video. The explanation of how to bend when sitting down or getting things out of lower cabinets is great. However, I am still confused as to how I pick up things from the floor in a safe way? Could you please explain the correct posture of doing that when you have lower back pain. Thank you ❤
How much does stress affect your tight muscles? Over the last several yrs I've been stressed more than I relax so in the past year or 2 my muscles and joints have been tight and achy
Similar situation. It's hard.
Do check out Brad Yates (tapping), pranayama - Anulom vilom, bhramari, 4:4, 4:6, 4:8 breathing, mindfulness meditation or anapana sati.
Just wanted to say thank you for this video, it has really helped my back pain! I’ve been having back pain on and off for the last few years and thrown my back out a few times. When I went to physical therapy, all they did was say my hamstrings were tight (they didn’t saw why they were tight) and gave me some basic stretches to do that didn’t do a whole lot.
Started having bad back pain over the last month that would happen almost any time I stood up or got out of the car. It would be intense for a few seconds as I gradually stood up. Felt like my back was about to go out again and I could t figure out why I was having pain.
My posture has always been bad, but I didn’t realize that’s what was making my hamstrings right. I stopped rounding my back when I stood up and the difference was night and day! Felt so much better almost instantly and I’m much more concise of engaging my core when I stand instead of hinging my back.
I had also been sanding’ and reaching down to stretch before/after I would run, had no idea that was making my hamstrings even tighter.
I tweaked my back while doing yard work a couple weeks ago and my hamstring on that side has been tight ever since. This provided instant relief so I will definitely be continuing these simple exercises!
Thanks for sharing! Glad to hear you found my content helpful.
I watched the "sitting properly" vid first. GREAT!
Then I watched this one and SUBSCRIBED!
Appreciate the ease of application, explanations of the why, and limits on how much you teach at once. I can remember and incorporate 2 exercises!!
Thanks!
Thank you so much for subscribing to my channel. I hope you get to feeling 100% soon!
Would it not contribute to anterior pelvic tilt?
Thank You! Great video. I have a question for you. I have a flexibility issue that I can't resolve. I can't get my buttocks to my heels. There is a tightening and stiffness behind my knees that limits my motion. What muscles are involved in this movement and what can I do to improve the flexibility of my knees?
When doing the advanced clamshell - can one rest the knee on a pillow or yoga block for an elderly person or do they need to be able to hold the leg in the air?
I had microdiscectomy 10 weeks ago.. i feel my hamstring muscles are very stiff.. need some sujjesttio please
I feel little discomfort while standing and sitting
Any advice for anyone standing up all in a small area all day. This video is emotional to me. Im trying. Realy realy trying to fix my back. And thankyou😅
Are the good morning exercise similar to a bodyweight dead lift? It feels like the posterior activation is similar.
How many reps of clamshell. Great exercise but crucial info missing. Pl let's know
What shape should the back take when you bend over all the way to pick something up off the floor?
How often you should do this exercise?
Oh my god ! That"s it !
Yep. 🙌🏼
Wow. Immediately I felt relieved in my hamstrings. I’m excited to see what else you can loosen up for me. Thank you so much!
I’m glad it helped!
What do you help for strengthening lower body.
Would you recommend dead lifts then?
I’m just feeling in my calves. What am I doing wrong? Thanks
How many reps of the hip hinge?
on the good morning... i feel like i can bed and hang in my hip joint with a streight back or i can actívate glutes on purpose...which should it be? should glutes be tight
I've been working on touching my toes for 3 months now, couldn't even do it when I was in sports as a kid. Just genetically not flexible, and it has done wonders, wonders on my ability to bend over. Like no joke. I still can't touch my toes but maybe one day.
another excellent video. may I make one suggestion? Your black clothes against the black background makes it hard to see the movement clearly.
6:07 I had to smile when I saw this. I put my back out bending at the sink with rounded back (amongst other times over the last few years from right side lower back weakness). I learnt last year to always hinge from the hips and concentrate on the glutes doing the work. I'm not perfect by a long shot but getting better each year.
LOL. Yes, it can be the simple things we are doing incorrectly that can really break our body down. I'm glad you are moving better each day!
If you keep hinging and not flexing the spine, your backs going to “go out” the next time you do bend the low back
@ 2:29 Intriguing.
The only way i can actually bend my hips is to widen my legs as far as i can and bend my knees a lot. Is that normal or bad because it feels not natural and very unstable
Edit: and when i try the bend exercise i only feel strain in my knees am i doing it wrong or is there something else happening? and when i do it my right ankle starts hurting and feels like it going to go out
Thank you, thank you!
You're very welcome!
Cool. But also stretch.
This really aggrevates and hurts my right hamstring,... what am I doing wrong?
What if someone has grade 1 spondylolisthesis?
GO TO @5:45, IF YOU WANT TO GET STRAIGHT TO THE 2 EXERCUISES!
Is it important to being able to reach the floor without bending the knees? I mean we have knees to bend and so I always wonder why everybody wants to reach the toes without bending their knees. I’m 62 and never was able to reach down. But so what. Thanks
8:04 This is the motion im practising using lightweight kettlebell swings. My ability to get in and out of chairs, the car, etc, has definitely improved after just a few sessions of this type of movement.
Why did you cut the second exercise explanation short?
In editing I felt like I started to ramble on and felt like I had taught the exercise sufficiently. But if you would like a more thorough walk through of the Advanced Clam exercise you can find it in this video (Exercise #2 that I teach): th-cam.com/video/KfmFvmxMZHo/w-d-xo.html
When i do it my back is curved the opposite way so my spine is curling the opposite was. Someone help, my back hurts when I do anything
Key life lesson @ 5:32 ...👀
Avoiding bending the back and only hip hinging is devastating to the health of the back. The entire posterior chain elongates when bending forward.
Exactly this! I've been using the jefferson curl (recommended by physoo) to combat my back pain and I can finally function properly again.
I recommend everyone looking up:' Back pain Seperating fact from fiction by Peter O Sullivan' before you decide to stop using you back.
Can bend forward
Can you explain it in layman’s terms? I’m confused. 😅
I’ve been suffering from low back pain / spasms that happen once in a blue moon. I’ve had tight hamstrings for some time. Went to a therapist recently who told me to stretch my hamstrings everyday. It’s been about 2 weeks, some improvement but still not very flexible
I believe the commenter is saying that healthy bending includes both the hip-hinge and a slight rounding of entire back. I agree with that idea.
If you only hip hinge, every time you bend forward, you only activate the muscles isometrically. This , over time, will sensitize and weaken the extensor muscles in any longer position. This predisposes you to pain and spasms with a very simple flexion manoeuvre. Our spines are designed to bend. Just watch a young person bend over, whos never had back pain. Their spines round like a smooth arch, the way it was meant to be. However, if the spine is injured, it takes months to slowly restore and strengthen this movement. Avoiding is a recipe for disaster, imho. Pt for over 33 years😊
4:27
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Thank you so much! Pls note that when you wear dark clothes on a dark rug, we can hardly see your posture when you lay down..
Noted. I am improving that on videos that I will be putting out that haven't already been filmed. Thanks for your feedback.
I thank you for teaching me how to bend, sit, get up properly I feel great improvement after I saw and excersice what you teach us. Really greatful 🌹
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One and the same thing, it still amounts to hamstring stretching, nothing new!
I have upper leg pain which is due to flipping a slab of concrete onto a trailer. This is what thepain feels like.Plunge a knife into the side of one leg up to the hilt ,then grab the handle and pull it up towards the hip .This happens when trying to get under pants back on.I now sleep in my clothes and change pants every second night.I got the impression stretching not helping.walking the dog is OK but not a good idea to walk up a slope .At 78 dont need this.Dont go there.
I’ve heard that anesthetized patients are completely flexible, so I guess it makes sense that it’s a mental barrier.
dark background, dark cloths, makes it hard to see your moves and posture.
Thank you for the feedback.
Funny enough, the skeleton in the back is stretching the hamstring. Just look what's left when you do that
LOL. I'm glad you saw that. Thanks for subscribing to my channel!