Fix TIGHT Hamstrings & Lower Back Pain | 2 SIMPLE Exercises
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- เผยแพร่เมื่อ 23 มิ.ย. 2024
- If your hamstrings and lower back are always tight and on the verge of cramping this video will teach you how to fix your tight hamstrings and lower back pain WITHOUT having to stretch them. Static and dynamic hamstrings stretches don't create a lasting change unless you understand why your hamstrings are tight in the first place.
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Chapters:
00:00 Introduction
01:19 What Causes Tight Hamstrings?
02:51 Back Pain and Hamstring Connection
04:23 Stop Bending From Your Back vs. Hips
07:01 Exercise #1 - Modified Good Morning
12:06 Exercise #2 - Advanced Clamshell
Dr. Brant Pedersen (DC) shares the brain / hamstring / low back pain connection by sharing the anatomy and neurology of hamstring tightness. He talks through how he helped an athletic patient who had lower back pain and hamstring tightness by having him stop stretching his hamstrings. And by adding into his routine two simple exercises to help loosen tight hamstrings while patterning in good hip hinging and core engagement.
The first hamstring loosening exercise that is taught is a Modified Good Morning exercise. This exercise helps lengthen the hamstring muscle, activate and strengthen the gluteus maximus and increase hip mobility. Additionally, it builds core muscle strength and proper hip hinge.
The second exercise that helps gain hamstring flexibility is the Advanced Clamshell. This exercise is simple to perform and helps strengthen hip stabilizing muscles and relax the hamstring and lower back muscles. Both of these exercises for tight hamstrings and lower back pain can be done at home.
Once you understand the cause of tight hamstrings and their connection to lower back pain you will start seeing daily activities, like unloading the dishwasher or getting in and out of a chair different. You will start to realize that all of these daily motions are chances to pattern in good movement habits and lengthen your tight hamstrings without stretching them.
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About Dr. Brant Pedersen, DC, CCSP
Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.
👋🏼 Connect with Dr. Brant Pedersen, DC, CCSP
Web: www.positivemotionhealth.com/
Instagram: / positivemotion
Facebook: / positivemotionhealth
LinkedIn: / drbrantpedersen
DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.
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.
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!
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. 🙏🏼
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!
Great video and an outside the box approach. Laughed at the skeleton in the background. Keep em coming!
Thank you for the logic. I will make some changes.
Great Information. Many Thanks.
I’m glad you found it helpful. 🙏🏼
Thank you, thank you!
You're very welcome!
Thank you so much
You are welcome.
Great content really helpful thank you so much
You are welcome. Thank you for your feedback.
Thanks!
You bet!
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.
Thank you its help me a lot.
Glad it helped!
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.
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! 🙌🏼
Thank you for this video. I have hyperlordosis, and anterior pelvic tilt. Will this stretch still be effective for me?
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.
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?
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!
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 ❤
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.
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.
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.
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!🙏🏼
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.
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’m just feeling in my calves. What am I doing wrong? Thanks
How many reps of the hip hinge?
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?
How often you should do this exercise?
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?
Are the good morning exercise similar to a bodyweight dead lift? It feels like the posterior activation is similar.
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.
Would you recommend dead lifts then?
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.
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
I’ve heard that anesthetized patients are completely flexible, so I guess it makes sense that it’s a mental barrier.
Cool. But also stretch.
START AT 4:28
YOU'RE WELCOME
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
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
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.
4:27
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 🌹
One and the same thing, it still amounts to hamstring stretching, nothing new!
dark background, dark cloths, makes it hard to see your moves and posture.
Thank you for the feedback.
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