I had a total hip replacement after a freak accident in MMA class. I've been fit, active, strong, and flexible my entire life, but I had problems after surgery with constant pain and discomfort. The physio only picked up that I had almost zero internal hip rotation on the op side a year after the op! I switched physio after that. The next one was OK, and rotation improved, but my sacral joint and the whole band to the outside of my glutes is tight, sore, and uncomfortable. I've stretched and done physio every day, but nothing helped. My QL was also rigid. Anyhow, I did your QL exercise and then this video. Wow! The pain hasn't gone yet, but there was a huge difference in the position of my back on the floor. The pain has moved to a central point, and I'm icing it now. Even though, I'm uncomfortable, I'm confident that repeating these exercises will get my sacral joint back to normal. Thank you 😊
Hi Jan, excellent! You're very welcome. I'm glad this has helped you. To continue improving, I'd recommend also following the Daily Routine video regularly (link below), that covers all the most fundamental Somatic movements and will release and relax your entire body: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html If you'd like some real time help, I also offer online 1-1s. Link in description of all videos. Thanks for watching!
Oh my goodness this series of movements is EXACTLY what I needed! I have been doing Somatics for a couple of years now and this has enabled me to continue doing CrossFit mostly on a daily basis. But I was continuing to experience this nagging, persistent lower back pain on one side radiating towards my knee. The first time I did this routine I immediately experienced relief! I have been combining this routine with your “release tight hips (glutes, piriformis, hamstring)” routine and I FEEL GRRREAT!! Colm, you have such an amazing way to explain the exercises so that we can do them correctly. And of course labelling the routines in such a helpful manner makes it so easy to find the perfect match! THANK YOU SO MUCH COLM!
Hello Mireille, I'm glad you are finding my somatic movement sequences helpful and that they are enabling you to enjoy your Crossfit workouts. That's awesome! If you're interested in longer videos you can check out my On-Demand video classes here: app.arketa.co/learnsomatics/on-demand Thanks for watching, and keep up your Somatics practice!
Dear Colm, I LOVED your longer session #7 on lower back release! It made my lower back feel brand new! Although I have learned and performed each of these same movements many times before, your approach, your crystal clear instructions and your combination and sequencing of these same movements are so much more effective for me! I hope to learn this one thoroughly then move on to class # 5 for hips! THANKS AGAIN!!
Dear Colm, I LOVED your longer session #7 on lower back release! It made my lower back feel brand new! Although I have learned and performed each of these same movements many times before, your approach, your crystal clear instructions and your combination and sequencing of these same movements are so much more effective for me! I hope to learn this one thoroughly then move on to class # 5 for hips! THANKS AGAIN!!
Thanks so much. I have got this sequence saved, but it's amongst 60 others of yours, so not always easy to find😊 and I often end up doing another sequence instead. This is going to make things much more simple, thanks again.
ADHD here w SI pain. I appreciate how straightforward the progression of this sequence is. The flow makes a lot of sense to my body and brain. Thank you so much!
Important to non believers in Somatics , the picture of the pain that can be help-fuull towards our discomforts ,pains I have had for the past few years. So I have done this amongst other movements of Colms and I don't have that pain now. I might do this again and the one for tight spots in the back before bed.
Excellent, nice work! I'm glad you found it helpful. Be sure to follow my Daily Routine video too, it covers all the basic movements for total body comfort. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html Thanks for watching.
Glad you found it helpful! Check out my Daily Routine video to learn the most fundamental movements and continue improving. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html Thanks for watching. 🙏
You're very welcome. If you're new to Somatics be sure to follow the Daily Routine video too. It covers all the most fundamental movements. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html Thanks for watching!
why would i need to adjust myself on my back and when i can i have to flatten beforei Arch, it been this way for a while now, i keep forgetting to ask...? i hope you can give me a suggestion, Colm.
Flattening before you arch is fine, it means your tighter in your belly muscles. This would also make laying on your back less comfortable. Focus on releasing your abdominal muscles.
You could do that for sure. Any twisting movement will help too tho. Alternatively just cross your legs when doing arch and flatten. A couple of reps with legs crossed each way will straighten it out.
Glad you found it helpful. Be sure to check out the Daily Routine video too. It covers all the most fundamental movements. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html Thanks for watching.
i noticed , while doing this i have no trigger fingers, but, doing this i noticed the other tensions i would love to remedy in my upper arm shoulder chest,rib/ waist tension. what do you know of that can help this situation. i was thinking about nerve damge i have in this area too from a singles outbreaki had, feelings or tensions never left.
Hi Colin . Helen here again . My right lower back muscles seem to feel a lot tighter and more sore always when I arch and tighten .they say my right leg is shorter than left or my pelvis is lopsided.Do you know what this means and how to fix it? I must say that right side felt less constricted and a bit looser after doing this. lesson . So Thankyou so much for this .
Hi Helen, have a look at the following videos they should help: Balance: th-cam.com/video/VUZvsqjUU8w/w-d-xo.html Leg Length: th-cam.com/video/Ya-28OC2EIQ/w-d-xo.html Daily Routine: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html You could also keep doing the SI Joint video as it cover the same areas Let me know how it goes! Thanks for watching.
I’ve been doing several of these movements, creating playlists and they, along with PT have made such a difference. A few weeks ago, I believe I overstretched on the arch and flatten. Now, I’m having significant pain in my left SI joint. I’ve discontinued for now (after a full year of amazing results). I had PT several years ago for SI joint dysfunction and I think my joints are hyper mobile. Do you have a suggestion? I’m hesitant to resume until I’m better. Thank you so much for these very helpful videos.
Great video thanks! I feel like one side wants to "pop" when I do the hip hikes both ways..... is it because my SI JOINT is really angry?? I feel like a thick belt of pain around my hips, pelvis and low back. This one help a bit...should I do it daily and which other videos should I incorporate for my " pain belt"
Hi Katie, if i had to guess I'd say sounds like you're a bit braced in the middle. Use the following videos to learn how to reduce tension in those areas. How to release tension fast: th-cam.com/video/05fs-gwHG3E/w-d-xo.html Stiff Back Release: th-cam.com/video/mJM-ImrnZeM/w-d-xo.html Glutes and Low Back: th-cam.com/video/2r5cFJuo2s8/w-d-xo.html Daily Routine: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html Pick your way through those. Let me know how it goes!
You're welcome, glad you are finding my videos helpful. Don't be discouraged, progress can be made quickly once you get the hang of contracting and relaxing your muscles effectively. I also offer online 1-1 sessions if you'd like to get some real time guidance: learnsomatics.ie/online-classes/
You can turn your head to whichever side is most comfortable. After a sequence like this do the Daily Routine, that will help to integrate changes and address any other areas of tension that arise.
I don't know what happen u am face down my hands under my hip suddenly my right hip us sore , i can't seem to move it down or up without pain?? I guess i will do what i can i.my mind and hope u can finish.. any thoughts,...need help it keeps happening
![How to Ease Rotator Cuff Pain with Somatics [No Stretching!]](http://i.ytimg.com/vi/7dLI_aUUPVE/mqdefault.jpg)
![How to Ease Rotator Cuff Pain with Somatics [No Stretching!]](/img/tr.png)
![How To Relax Your Back Fast [No Stretching]](http://i.ytimg.com/vi/xVRVLXXGRIU/mqdefault.jpg)
I really feel a big difference after I do your somatic stretches. Thank you Colm for everything you do to make our bodies feel better
You’re welcome Astrid! Glad you find them helpful.
I had a total hip replacement after a freak accident in MMA class.
I've been fit, active, strong, and flexible my entire life, but I had problems after surgery with constant pain and discomfort.
The physio only picked up that I had almost zero internal hip rotation on the op side a year after the op! I switched physio after that. The next one was OK, and rotation improved, but my sacral joint and the whole band to the outside of my glutes is tight, sore, and uncomfortable.
I've stretched and done physio every day, but nothing helped. My QL was also rigid.
Anyhow, I did your QL exercise and then this video. Wow! The pain hasn't gone yet, but there was a huge difference in the position of my back on the floor.
The pain has moved to a central point, and I'm icing it now. Even though, I'm uncomfortable, I'm confident that repeating these exercises will get my sacral joint back to normal.
Thank you 😊
Hi Jan, excellent! You're very welcome. I'm glad this has helped you. To continue improving, I'd recommend also following the Daily Routine video regularly (link below), that covers all the most fundamental Somatic movements and will release and relax your entire body: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
If you'd like some real time help, I also offer online 1-1s. Link in description of all videos.
Thanks for watching!
You are such a blessing. I have been feeling so much better since I have found you,. THANK YOU. So much love and light to you,.
You're welcome! Sign up for my email course to learn more: Get my Free 7 Day Email Course: ➡ bit.ly/3R4zOVH
Thanks for watching.
Oh my goodness this series of movements is EXACTLY what I needed! I have been doing Somatics for a couple of years now and this has enabled me to continue doing CrossFit mostly on a daily basis. But I was continuing to experience this nagging, persistent lower back pain on one side radiating towards my knee. The first time I did this routine I immediately experienced relief! I have been combining this routine with your “release tight hips (glutes, piriformis, hamstring)” routine and I FEEL GRRREAT!! Colm, you have such an amazing way to explain the exercises so that we can do them correctly. And of course labelling the routines in such a helpful manner makes it so easy to find the perfect match! THANK YOU SO MUCH COLM!
Hello Mireille, I'm glad you are finding my somatic movement sequences helpful and that they are enabling you to enjoy your Crossfit workouts. That's awesome! If you're interested in longer videos you can check out my On-Demand video classes here:
app.arketa.co/learnsomatics/on-demand
Thanks for watching, and keep up your Somatics practice!
@@LearnSomatics thank you!
Dear Colm, I LOVED your longer session #7 on lower back release! It made my lower back feel brand new! Although I have learned and performed each of these same movements many times before, your approach, your crystal clear instructions and your combination and sequencing of these same movements are so much more effective for me! I hope to learn this one thoroughly then move on to class # 5 for hips! THANKS AGAIN!!
Dear Colm, I LOVED your longer session #7 on lower back release! It made my lower back feel brand new! Although I have learned and performed each of these same movements many times before, your approach, your crystal clear instructions and your combination and sequencing of these same movements are so much more effective for me! I hope to learn this one thoroughly then move on to class # 5 for hips! THANKS AGAIN!!
@@mireillelepage2238 That's awesome Mirielle. So glad you enjoyed that on-demand class. Thanks for your support. 🙏
Thanks so much. I have got this sequence saved, but it's amongst 60 others of yours, so not always easy to find😊 and I often end up doing another sequence instead. This is going to make things much more simple, thanks again.
You got it!
ADHD here w SI pain. I appreciate how straightforward the progression of this sequence is. The flow makes a lot of sense to my body and brain. Thank you so much!
You’re welcome. Practice my ‘Daily Routine’ video too. That one covers all the most important movements.
Important to non believers in Somatics , the picture of the pain that can be help-fuull towards our discomforts ,pains I have had for the past few years. So I have done this amongst other movements of Colms and I don't have that pain now.
I might do this again and the one for tight spots in the back before bed.
Nice one. I could really feel the SI joints moving and loosening up. Nice, clear instructions and to the point.
Excellent, nice work! I'm glad you found it helpful. Be sure to follow my Daily Routine video too, it covers all the basic movements for total body comfort. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Thanks for watching.
Another winner, thank you!
Just did this again. Amazing results, as always. Thank you. 🙏
You're welcome!
Great video👍
Glad you found it helpful! Check out my Daily Routine video to learn the most fundamental movements and continue improving. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Thanks for watching. 🙏
Thank you for this informative and helpful session. It's my first time trying somatics and I appreciate it.
You're very welcome. If you're new to Somatics be sure to follow the Daily Routine video too. It covers all the most fundamental movements. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Thanks for watching!
why would i need to adjust myself on my back and when i can i have to flatten beforei Arch, it been this way for a while now, i keep forgetting to ask...?
i hope you can give me a suggestion, Colm.
Flattening before you arch is fine, it means your tighter in your belly muscles. This would also make laying on your back less comfortable. Focus on releasing your abdominal muscles.
why do they or you say that on any of the videos or did i not hear it ?!!
@@LearnSomaticsthats why i can aech and flatten easier after i do it.
You vids are the best, not to long or wordy!
Glad you’re enjoying them and finding them helpful. I know people are busy so I try to get straight to the point. Thanks for watching. 🙏
Thanks for this. Now I don’t have to make a video lol. I’m always showing my clients these to do at home.
Glad it was helpful!
That was fantastic, my arch definitely felt more down the middle.
Nice work!
If this movement makes my arch feel more down the middle should I do this before doing all the other arching movements on the channel?
You could do that for sure. Any twisting movement will help too tho. Alternatively just cross your legs when doing arch and flatten. A couple of reps with legs crossed each way will straighten it out.
@@LearnSomatics Thank you
Thank you Colm, another excellent video to share on with clients! 😍 Love this! X
Love this
Just excellent teaching. Teaching, thank you so much! You explain it so well, and all your stretches really make a big difference.
You’re welcome KellyAnn. If you like my teaching check out my new on-demand classes:
👉👉 app.arketa.co/learnsomatics/on-demand 👈👈
Get my Free 7 Day Email Course: ➡ bit.ly/3R4zOVH
Nice!!
Thank you very much for your videos, they are great and wonderful feeling after it.
You're welcome! G;ad you are finding them helpful.
Really great
Glad you found it helpful. Be sure to check out the Daily Routine video too. It covers all the most fundamental movements. Here it is:
th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Thanks for watching.
i noticed , while doing this i have no trigger fingers, but, doing this i noticed the other tensions i would love to remedy in my upper arm shoulder chest,rib/ waist tension.
what do you know of that can help this situation.
i was thinking about nerve damge i have in this area too from a singles outbreaki had, feelings or tensions never left.
Also helps with middleshmertz. Thank you!
Oh excellent! Thank you for sharing. It's always interesting to note what else improves when we reduce muscular tension in a systemic way.
Thank you for your videos. I started watching them a couple of days ago and they are really helping
You’re very welcome. Thanks for watching
Hi Colin . Helen here again . My right lower back muscles seem to feel a lot tighter and more sore always when I arch and tighten .they say my right leg is shorter than left or my pelvis is lopsided.Do you know what this means and how to fix it? I must say that right side felt less constricted and a bit looser after doing this. lesson . So Thankyou so much for this .
Hi Helen, have a look at the following videos they should help:
Balance: th-cam.com/video/VUZvsqjUU8w/w-d-xo.html
Leg Length: th-cam.com/video/Ya-28OC2EIQ/w-d-xo.html
Daily Routine: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
You could also keep doing the SI Joint video as it cover the same areas
Let me know how it goes! Thanks for watching.
I’ve been doing several of these movements, creating playlists and they, along with PT have made such a difference. A few weeks ago, I believe I overstretched on the arch and flatten. Now, I’m having significant pain in my left SI joint. I’ve discontinued for now (after a full year of amazing results). I had PT several years ago for SI joint dysfunction and I think my joints are hyper mobile. Do you have a suggestion? I’m hesitant to resume until I’m better. Thank you so much for these very helpful videos.
Send me an email at: connect@learnsomatics.ie
@@LearnSomatics just sent an email. Thank you!!
Excellent!
Glad you liked it!
@@LearnSomaticsColm , this really helped the sacrum area , even the glutes !
Great video thanks! I feel like one side wants to "pop" when I do the hip hikes both ways..... is it because my SI JOINT is really angry?? I feel like a thick belt of pain around my hips, pelvis and low back. This one help a bit...should I do it daily and which other videos should I incorporate for my " pain belt"
Hi Katie, if i had to guess I'd say sounds like you're a bit braced in the middle. Use the following videos to learn how to reduce tension in those areas.
How to release tension fast: th-cam.com/video/05fs-gwHG3E/w-d-xo.html
Stiff Back Release: th-cam.com/video/mJM-ImrnZeM/w-d-xo.html
Glutes and Low Back: th-cam.com/video/2r5cFJuo2s8/w-d-xo.html
Daily Routine: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Pick your way through those. Let me know how it goes!
@@LearnSomatics it’s a struggle, urg. I will try these today! Thanks. Really enjoying your videos!
You're welcome, glad you are finding my videos helpful. Don't be discouraged, progress can be made quickly once you get the hang of contracting and relaxing your muscles effectively. I also offer online 1-1 sessions if you'd like to get some real time guidance: learnsomatics.ie/online-classes/
Do we keep the head only at the right side or can we change it.
What to do if the tension moves to an other place after an movement?
You can turn your head to whichever side is most comfortable.
After a sequence like this do the Daily Routine, that will help to integrate changes and address any other areas of tension that arise.
I don't know what happen u am face down my hands under my hip suddenly my right hip us sore , i can't seem to move it down or up without pain??
I guess i will do what i can i.my mind and hope u can finish..
any thoughts,...need help it keeps happening
again it happened :)
How does one know if they have SI joint pain hip glute.....?
SI joint is pain on one side of your sacrum.
@@LearnSomatics mine is traveling more now, but, some of the challanges I have are more one-sided.