Sciatica Pain Foam Roller

Foam Rolling the Glutes Ep42

Hey guys, in this tutorial I'm going to showyou how to foam roll your glutes. It seems like people have found my previousfoam rolling tutorials helpful, which is great to hear! I'll leave a link to the foam rollingplaylist in the description here on YouTube! One of the most frequent requests I get isfor me to make a tutorial on foam rolling the glutes. those butt muscles. So here goes! Ok, so you're going to need a foam roller.I like this guy because it's pretty firm. You may have noticed that some can be a littlemore soft, which doesn't really hit the

spot for me personally. You can also experimentwith using a lacrosse ball, or a medicine ball if you feel you need a little more pointloading. Let's start out with you sitting on thefoam roller, then leaning back and placing your hand on the ground, the same side asthe hip that you're wanting to roll. From there I want to get you working withsome long slow movements from top to bottom of your buttock region, and back up. You cando this from the back to the side of your glutes, making sure you hit the differentareas. For example as you come more to the side,you hit gluteus medius, where as when you're

more toward the back of your butt, you'reworking on gluteus maximus. As you're spending one to two minutes performingthis up and down motion, feel for any particularly tender areas. We'll come back and work onthese later. You may want to bring your ankle onto theother knee to externally rotate and flex the hip, which will help you target the littlepiriformis muscle of the hip, which also tends to get quite tight. Once you've spent a couple of minutes withthis, come back to any of the tender points and rather than making long up and down strokes,I want you to make very small side to side

oscillations on this area that feels likea knot or trigger point. This will feel quite intense focus on your breathing breathein, then breathe out as you apply the pressure. Try spending 2030 seconds on each of theseareas. Of course, be sure to repeat on both sides,and feel free to combine these foam rolling techniques with some gently stretching. Let me know how you get on with foam rollingthe glutes. Tell me in the comments here on YouTube. Speak to you soon,

Bye now!.

Reset SI Joint Pelvis and Sciatic Nerve Belt and Ball

Welcome back to Foundation Physical Therapy'sYouTube Channel. We have quite a few patients that come in to us that have recurring sacroiliacproblems or your SI joint. SI joint is kind of down at belt level right where your spinemeets your hips and you'll feel a point off to the right or off to the left whereit's a little bit tender. So a lot of times people say it hurts kind of right here notnecessarily centralized but down and off to the right. So what you can do is a quick littlemuscle energy technique that sometimes helps is to do something we call belt and ball.Now we have a different set up in the but at home most people have a luggage strapor some sort of belt that they can cinch up

and a ball or a foam roller. What you'regoing to do is place this foam roller between your knees and take the luggage strap or thebelt and put it around your knees. So here's my belt and you want to cinch this up prettysnug. There shouldn't be a lot of motion. You should feel as you push out against thebelt, your legs don't move very much and as you squeeze to the inside they shouldn'tmove that much either you should just feel the muscles work. So I lay here and I bendthe knees a little bit then what I want to do is keep the feet together I'm going tosqueeze this roll and as I squeeze I feel my adductor muscles on the inside of my thighengaged. I'm going to hold that for a 10

second count. Then I'm going to reversethat and I'm going to push to the outside out against the belt for 10 seconds and whenI do this I feel my gluteus medius, my glutes all these external rotators of the hip kickin. and the reason this works is there's a lot of muscles in that area that will attachto the sacrum which is a part of the SI joint. So then again I would squeeze for a 10 secondcount and I would push out for a 10 second count until I've done it about 10 timesthen reassess my SI pain and see how that feels. So if you have any current SI problemsthat you're trying to fix then that's a quick little something that you can tryto basically give yourself some relief at

home.

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