Resolve Gluteal Amnesia Easily Right Now!
ฝัง
- เผยแพร่เมื่อ 17 พ.ย. 2022
- Join Learn Somatics Mailing List: ➡️ bit.ly/3R4zOVH
Eliminate gluteal amnesia quickly and easily using Somatic movements. Here's a simple sequence of Somatic Movement to pandiculate your glutes for less tension, more comfort and better movement.
Gluteal amnesia can be a real pain in the butt! It can interfere with any movements that involve the glutes such as running, walking, squatting, lunging etc. But don't worry I've got you covered. We're going to pandiculate your glutes. Pandiculating is the fastest way to release excess muscle tension and re-establish good motor control over your muscles. A pandiculation is a deliberate muscular contraction, followed by a slow smooth release, and then a pause at rest. It works quickly and it feels really good to do, like a laser targeted yawn!
In this video I'll guide you through 5 simple movements that will leave your glutes feeling relaxed and comfortable. These are simple, low effort movements suitable for everyone. The first two movements will be performed in prone (laying on your belly), and the rest of the movements will be performed supine (laying on your back). Give this short sequence a try and discover how easy it is to get results when you Learn Somatics.
Keep in mind you can pandiculate any of your muscles, not just your glutes. Check out some of my other videos to learn how.
- LEARN MORE
Join Learn Somatics Mailing List: ➡️ bit.ly/3R4zOVH
Book an Online 1-1: ➡️ bit.ly/49Jamwh
Take a full class with me today: ➡️ bit.ly/44pjoe4
- SHOW YOUR SUPPORT
Buy me a Coffee: ➡️ bit.ly/47k1MCw
#gluteactivation #glutes #learnsomatics
Music by Coma-Media from Pixabay
![Improve Forward Head Posture the Easy Way [FULL ROUTINE]](http://i.ytimg.com/vi/xGANnh8Bhow/mqdefault.jpg)
![Improve Forward Head Posture the Easy Way [FULL ROUTINE]](/img/tr.png)
I’ve been doing Somatics for a while now and unfortunately hadn’t quite found what my hips and butt needed to release/control. After doing this combination of exercises just once it’s amazing how relaxed my hips feel!! I even found that my chronically tight right hip relaxed even further as I did the exercises on my left hand side. I can’t thank you enough!
Nice work Leah! Glad it helped.
If you'd like updates on future events and content you can join my mailing list here: bit.ly/3VISYAj
Magic!
Combined with the QL exercise, I feel like I've been reborn. Thank you very much 🙏
Nice work! Glad they helped. Be sure to check out the Daily Routine if you haven't already, that covers all the fundamental movements. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Thanks for watching.
really love this one, I sometimes use it in clinical sessions, its brilliant thanks again D
Hey Darlene, nice! Do you add hands on feedback in the clinical sessions?
Under the caption you have relax hips legs.. and you also suggest forward head, which one if ….
Did this as well as a neck session and I"m feeling good and loosey goosey! Thank you!
Nice work! Glad it helped.
That has a nice effect, as usual. I’ll have to practice this multiple times as I definitely have gluteal amnesia
Do the Invert Evert and Diagonal Arch & Curl movement after this one, they should help.
Thank you, I was bedridden for a while so this is really useful.
Glad it helped you out! Follow the daily routine video to learn all the fundamental movements and continue improving: 👉th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Hi Colm, I did first my left glutei and then my right one. When I almost finished the right one, a nice warming up of both glutei and as well of the lower back. I combined with the balance sequence. Body feels amazing. Thank you so much.
Nice work! Combining that with the Balance sequence was a great idea. I’m gonna try that myself.
after you try the balance nove after could you share your experience Colm. I think i will do your suggestion, maybe it will loosen my cramping.
I can’t wait to try these moves Colm ! Will give my feedback , would these release the internal rotators too ? Thanks !
Hi Naveen, Not really on this one, you could add the Invert Evert movement at the end to address the internal rotators too tho.
@@LearnSomatics will do ! Thanks !
Bending the knee when lifting a leg in the prone position throws the effect mostly to the hamstrings. To get the gluteals most directly, the knee must be kept straight.
Swing the lifting leg laterally to get more lateral engagement of the gluteus maximus; swing the lifting leg medially to get more medial engagement of the gluteus maximus.
Thanks for the input. I get what you're saying. I feel its worth doing it to differentiate the hip extension with straight leg from hip extension with bent leg. It still generates a strong glute contraction. Drifting the leg laterally/medially is super helpful, I use that a lot.
thanksColm,
i think i see both points, thank you Lawrence ,the back of my thigh felt a cramp coming on. i don't know what is best, the back of my thighs cramp, when i had my legs close to my butt, further apart and when did the bridge,and still can be very shaky on the right side.
Useful as usual.
Glad it was helpful!
@@LearnSomatics and thanks for the heel tip, too.
Bravo! loved how you put this one together. Any reason way to started in prone? I loved the heel and but connection, I did not realize that. I usually sqeeze toes if butt is on hiatus :) This is a great one thx! D
Thanks Darlene. Started in prone to get a good clear glute contraction and release straight away, but you could definitely start supine.
wow very shaky on one side this moening.😊
This is a great addition to the twisted pelvis routine.
Nice work combining them! How are you getting on? Feeling better?
hey there. firstly - thank you so much for this incredible explanation and great video! doing these exercises i can really feel my hips wanting to do all the work…. it almost feels uncomfortable for my hips rubbing on the floor when i’m on my front. is this part of the problem? the mind body connection? do i simply need to slow it down, focus, and activate ONLY my glutes?! i feel so trapped 😅 thank you so much 🙏🏻🖤
You're welcome! Follow the Daily Routine, it covers all the fundamental movements. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Then you can come back to this and it should be easier. It's not about isolating your glutes tho, it's about using your entire body in a way that is efficient, comfortable and feels good. Let me know how it goes.
Love this ! My left definitely has amnesia! 😮
Practice these for a few days and it should improve quite quickly. Thanks for watching!
Aw thanks Colm. I Appreciate your comment.
Shall I just do both sides equally or do more on the bad side? X
@@katet8954 do both sides and finish with some Washrag or Walking Ex. 1 to integrate. 👍
Thanks so much for your reply ! I’ll do that.
Btw thank you for your great videos ! X
👌
What should one do with a tear in right and ql tights same side ...which order is the best to follow, apologies for so many questions
If you have a muscle tear you need to let that heal first. That will take a few weeks depending on how severe it is. Once it is healed and you have been cleared for movement then you should get much more benefit from the Somatics movements. While you are waiting on your tear to heal you can stick to the simple movements of the trunk like Arch & Flatten and Hip Hiking. Hope that helps.
V useful thank you. But...I find I can't isolate the muscle for the release the back of the thigh so the knee and there on top of foot then become particularly tight on one side. Is it perseverance or doing another targeted excercise pls? Is this likely hamstring ? Thank you so much
In order to release particular muscles you need to contract them first. For hamstrings use the following:
th-cam.com/video/kZ3jz6CB0qM/w-d-xo.html
Also if its only one side that suggests an imbalance in your trunk, so be sure to practice Side Bends too to even out control of both sides.
Very shaky today, cramps too.
Hymmmm
Hello, Colm. Thank you for your valuable guidance. When I do this exercise with my right leg, the left side-back corner of my buttocks and just above my buttocks are sore. Is there an exercise to ease this now continual pain?
Hello @antoonmeerman, follow the Daily Routine video, the Back Lift movement in that should help:
th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
Also the following movements
th-cam.com/video/fQJdwwhEE8c/w-d-xo.html
th-cam.com/video/2r5cFJuo2s8/w-d-xo.html
Be sure to go slow, pay attention to the sensation of the muscles contracting and relaxing, and don't force anything. Let me know how it goes.
Hello again, Colm. Thank you for your prompt reply. I will follow your suggestions. Even though I do have this discomfort, your exercises are freeing up my muscles, and movement is easier. Thanks again.
Hi Colm,will the psoas and hip flexors release help gluteal amnesia?
Yes having good control of the muscles of both sides of the joint will definitely help. That said prioritise the trunk first, so make sure you can flex, extend, side bend and rotate your trunk. If you can do all that comfortably the hips will usually feel much better.
IT WORKED...2ND SISDE TO DO...DO WE REPEAT EVERY DAY?
You can do it every day if you like it and find it helpful. I'd recommend the Daily Routine for every day use more tho. It addresses the entire body. Here it is: th-cam.com/video/pxqlAAVlRKU/w-d-xo.html
help my hamstrings keep cramping, i am not trying to tense it, why else would that happens?
Dehydration, mineral deficiency, there’s many possible reasons.
TAKE A FULL CLASS WITH ME TODAY! 👉 bit.ly/44pjoe4 👈
My bum feels like the muscles are twitching after, did feel nice😂
Yep, I know that feeling well. It's pretty common when you release muscles that have been tight for a long time. Nice work!
Colm sorry to ask so many questions, I just want to know will you hip flexor movements also make the glutes more awake
You want to have good control and awareness of both muscle groups, if one is chronically tight, it will inhibit the opposing group. So releasing the tight one will have a positive effect on the other for sure. For example, releasing your hip flexors should make your leg lifting in the backlift feel a lot easier.
I can't feel anything 😐
On which part?