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! 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.
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.
@@LearnSomatics Usually I just get in the way of the movement, ex: in prone I place my hand on their foot. Supine hand in front of knee .Often I just teach it on table in this case I have them place hand on their bottom. It is a great lesson. I have clients who suffer from this from too much sitting. I often give them a movement to strengthen along with awareness to get up , change shape etc. Do you think its ok to do so within the lesson?
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.
Hi Colm, this is a general question, when we follow your examples should we relax and lower our limbs/muscles at the same pace as you or should we try to do the lower/relax portion of somatic movements as slow as possible? Is there a way to know the sweet spot?
Good question. You need to go slow enough that you can clearly feel what’s happening. When I practice I will sometimes go faster or slower than I do in the videos. So fee free to experiment with the tempo, a little faster, a little slower. As long as you can feel your muscles relaxing/lengthening clearly, you’re good. Hope that helps. Sign up to my mailing list below to learn more: ➡️bit.ly/3R4zOVH
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.
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
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.
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.
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.
@@LearnSomaticsthe strengthening exercises should help but I get very tight in my TFL and QL. Next time I see my physio we’re going to go over them again. My glutes are not strong enough and my hips are overcompensating, I think. Got shoulder pain as well. I play guitar!!
Have a look at my videos for QL and TFL if you haven’t already. Release Your Tight QL Muscles Quick! th-cam.com/video/5N-kUf8MxCU/w-d-xo.html Simple Moves to Release Your IT Band th-cam.com/video/0FflLxXhwKw/w-d-xo.html Also I offer online 1-1s if you’re interested in getting some specific guidance.
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
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
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.
![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)
![ประสบการณ์ จ้าง Developer ที่ผมจะไม่มีวันลืม [ภาค2]](http://i.ytimg.com/vi/pZbsSDRrmXA/mqdefault.jpg)
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.
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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.
Did this as well as a neck session and I"m feeling good and loosey goosey! Thank you!
Nice work! Glad it helped.
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.
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?
@@LearnSomatics Usually I just get in the way of the movement, ex: in prone I place my hand on their foot. Supine hand in front of knee .Often I just teach it on table in this case I have them place hand on their bottom. It is a great lesson.
I have clients who suffer from this from too much sitting. I often give them a movement to strengthen along with awareness to get up , change shape etc. Do you think its ok to do so within the lesson?
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.
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 !
Amazing
Glad it helped! Thanks for watching.
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
Hi Colm, this is a general question, when we follow your examples should we relax and lower our limbs/muscles at the same pace as you or should we try to do the lower/relax portion of somatic movements as slow as possible? Is there a way to know the sweet spot?
Good question. You need to go slow enough that you can clearly feel what’s happening. When I practice I will sometimes go faster or slower than I do in the videos. So fee free to experiment with the tempo, a little faster, a little slower. As long as you can feel your muscles relaxing/lengthening clearly, you’re good. Hope that helps. Sign up to my mailing list below to learn more:
➡️bit.ly/3R4zOVH
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.😊
i have done this many times, my f ok at butt, shows me i need something else, what movements would you suggest.
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.
Under the caption you have relax hips legs.. and you also suggest forward head, which one if ….
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.
Can I still do the glute strengthening that my physiotherapist has given me? I have weak glutes and overloaded hip joints.
Do the glute strengthening exercises help? Can you elaborate on what you mean by overloaded hip joints?
@@LearnSomaticsthe strengthening exercises should help but I get very tight in my TFL and QL. Next time I see my physio we’re going to go over them again. My glutes are not strong enough and my hips are overcompensating, I think. Got shoulder pain as well. I play guitar!!
Have a look at my videos for QL and TFL if you haven’t already.
Release Your Tight QL Muscles Quick!
th-cam.com/video/5N-kUf8MxCU/w-d-xo.html
Simple Moves to Release Your IT Band
th-cam.com/video/0FflLxXhwKw/w-d-xo.html
Also I offer online 1-1s if you’re interested in getting some specific guidance.
Thank you so much! 😊
Let me know how it goes. 🙌
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
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
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.
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This is a great addition to the twisted pelvis routine.
Nice work combining them! How are you getting on? Feeling better?
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?
👌