times but go through all of the positions. If you feel like one
the quadratus lumborum, which if you're unfamiliar with it, a
I'm just going to tilt my body towards the other side away
big instigator of lower back hip pain. So, what I'm going to
the channel by giving this video a like and maybe
subscribing too. If you have any comments or questions,
around, we're going to rotate through our waist through our
more repetitions in. If the exercises help, please support
that original stretch going forward like this but this time
possible. Come back up like this. Take a breather and then
try to build into it just a little bit more. So, this is
that stretch. So, only go towards a comfortable level.
deep activation into your glute hold this position You're then
front of you and again, keeping your back straight, what you're
going to cross your arms over like this or put them out in
do for this one is have very good upright posture and then,
back just a little bit differently. You can also do a
side bending motion is going to target a little bit more into
leg and just slide it up into position and then bring your
shin, grab in front of your ankle right here or the pant
and put it over our other side's knee. So, when you look
seated pitch and pose or a figure four. To get into
please leave them below. I'll get back to you as soon as I
lower back towards the other side. You'll really feel it
can not with our hands but just with the knee itself this will
or even maybe a piriformis muscle which lies right
going to address that but what we want to do is take this bent
is just offering you more relief at that point, throw
the side of the lower back. This will hit a muscle called
towards the right, towards the bent knee side. It'll hit the
other leg back. Just like this but if you have a tight glute
within 30 seconds. So, start off seated in a sturdy chair.
definitely don't miss this one because it can give relief
throughout the day anytime that you have a lot of tightness or
and hopefully avoid soreness too but with stretching, do it
sure that your knee is pointed straight forward but if you do
focus on stretching. Stretching is perfect to do after
strengthening exercises because it will keep the muscles loose
from this bent knee side. It will really open up the lower
You're going to relax and then repeat this one three to five
or two if you have the energy but if you want to take this
back and it usually feels good. Again, a 20 to 30 second hold.
front of you. Point your toes down towards the floor and what
where you're going to notice is is that it becomes pretty
try going towards the left. Also, give it a try going
slow, controlled breathing. Let out as much tension as
going to do is just lean forward just like this. The
about three o'clock for me is the most challenging at that
more that you lean forward, the more that this will intensify
just a little bit more, at that point, throw more repetitions
intensify that activation into the glute so once you feel a
underneath the glute you could probably feel a lot of stretch
into the lower back towards that hip. So, give that one a
repeat this one three to five times and with each repetition,
how we can take it to the next level and put some more motions
in there to get some more relief. So, let's get back into
position, you're going to take your painful side. So, let's
is difficult to get into, this is how you can make it easier.
Straighten your other leg like this, put your ankle over your
You want to hold this one for 20 to 30 seconds and do nice,
say it's my right side right here and take that side's ankle
down, it should look like a figure four. If this position
repeat, work your way towards three o'clock like this and
What you're going to do is have your nice and straight during
everything in balance. In the final part, we're going to
in and I do recommend doing this on both sides to keep
hold this position to stabilize it so challenge yourself to go
knee and now press it down towards the floor as much as we
yourself to go down just a little bit more because the
down as much as you can hold this position for 3 to5 seconds
should only take you a couple seconds but do this roughly for
point, treat it like your weak link and throw more repetitions
this exercise. What I'm going to do is what is known as a
pain that is building up. So, if you're a desk worker,
once next level, let's do this. So, take your other leg right
line with your toes. Make sure it's not buckling out or in
tap the floor and then come back up just like this. It
this 110 to 15 times and with each repetition challenge
challenging for the clue to stabilize this. Again, make
this exercise. Let's tighten the core muscles taking your
already around that hip which is a good thing we're really
body weight onto the painful sides heel and then from there,
like this but bend your knee and then squat your bottom down
start at noon and maybe go towards one o'clock and then
and away. The further that you start to go the more that
to have your and your back as straight as possible during
in. This next strengthening exercise is definitely more
out as far as you're able to go and then repeat this one five
your left side. Put that side next to the door or the chair.
angle your toes off to the side. So, if it's like a clock,
then all the way back as far as you can. With these movements
notice that one certain spot like let's say right here at
your toes to the floor and do this one nice and slowly. Just
a little bit more support. You're going to put all of your
have our toes pointed upward. Do the bridge just like this
you're really going to feel that glute start to fire to
for this one, we need a sturdy chair preferably one without
here, the non-painful side and just put it straight out in
with the glutes. So, let's get back into our original position
wheels but you can also do this next to a desk or a wall.
but this time around, we're just going to walk out with our
with this one, really focus on squeezing those glutes. The
about five repetitions and then what you're going to do is
you're going to do now is squat down to be able to touch or tap
your knees outward as much as you can. You should feel a
with this one you can definitely throw in another set
challenging so do the best you can. Five second hold, you're
with our legs hip width apart but this time around, we're
what is known as a hamstring walkout. This one is going to
really good stretch forming in the inner part of your thigh
more that you go down again the more challenging it will be so
you're going to come back up and then you're going to repeat
knee is always pointed straight forward. Should kind of be in
you're going to make sure during this exercise that our
bridge. So, we're going to put our feet together for this one
times but go through all of these motions and if one feels
times and with each repetition, try to build into it just a
from our knees to our hips to our shoulders. If you're unable
even more. One of my favorite glute strengthening exercises
going to press our heels down into the floor of the bed and
position but you're going to feel a ton of muscles start to
heels. This one can be really really challenging. So, walk
little bit more. If it feels like you have a little bit more
energy, you can always throw in another set or two. So, let's
fire. You should feel it in the core, lower back, the legs, and
You're going to start off with very good upright posture. Try
Whatever side that you're having pain. Let's say it's
belly button towards your spine and then squeeze the glutes for
is the squat. I'm going to show you how to take this one to the
fix that with a very easy strengthening exercise. This
squeeze our glutes during this exercise. The first motion,
over any spot that is needed and I do recommend that
width apart, knees bent, feet flat. You can take your hands,
this one a try also bringing that knee towards the other
our belly button towards our spine and then we're going to
like it's addressing your tightness, achiness, or pain,
activate a little bit more into the glutes and also a muscle
challenging but the it is, it will help strengthen the glutes
target the back of the legs, the hamstring muscles that work
next level though and really focus on glute weakness. So,
take your ankle right here and place it over your other side's
put them off side like this or on your hips for support. Let's
and then press our feet down into the bed or the floor. Take
knee and bring this towards the other side shoulder. This will
differently. I like to do what is known as the clamshell
repetition, build into it just a little bit more. You can also
movement from here is the same. Is going to lift our hips
it a lot easier to do these other exercises in this video.
press down with my body weight as much as I can. I'm going to
upward towards the ceiling. This one can definitely become
this one for roughly about three to five seconds. I just
going to relax, repeat this one up to 10 times. You can also do
that are going to target the glutes just a little bit
towards your groin and the outer part of your hips. Again,
get a very good self massage at the same time. I like to hold
take this one the next level and put in some more motions
leg, around the hip but more importantly, into the glutes.
should gain and flexibility to hopefully get into this
to get into this position because of tightness or
more importantly, the glutes. Hold this one comfortably for 5
your body like this off to that side and then repeat. Really
explore the area around the hip, you can get a lot of good
to the chest. So, I'm going to drive my knee upward towards my
weakness or even maybe pain, do the best you can over time, you
seconds. You're going to relax and repeat this one up to 10
towards the ceiling until our body is in a nice straight line
level, let's do a little bit more of a warm up exercise to
over the spot of pain. Again, on my right side. I'm going to
So, again, we're going to take our ball and center it right
start off by tightening our core muscles. It's like taking
can do this one in bed or on a floor. Just start off lying
one is called the glute bridge and I'm going to show a couple
I feel. If there's still a little bit of tightness left,
keep everything imbalance. So, after we have the muscles
strengthening exercises. One of the biggest causes of gluteal
warmed up, we're going to move to the most important part,
going to do next is just grip off to the side of the chair
down with your body weight into the ball until it's a very good
self massage but not causing any discomfort. What we're
muscle pain is because they are weak and get fatigue. So, let's
over any spot that's needed until everything is nice and
the ball to glide over that tight achy spot over your
loose. With the glutes too, not only can you get pain over your
to rock your body forward and backward like this. Just allow
very very easy. We're just going to drive our hips upward
flat on your back. Your legs are going to be roughly hip
whatever you do on one side to switch to the other just to
different variations that will take it to the next level. You
let's take our ball or whatever you're using and center it over
more intense, you can do this one seated in a chair. So,
those, roll up several large socks into a ball, it should
We just need something soft and round. A handball, racquetball,
So, really focus on feeling it into the glutes. The great part
called the piriformis which can cause a lot of issues. So, give
about this one is we're going to activate those glutes but
you're going to feel a lot of muscles start to fire in the
take my hands and grab right over my knee and now do a knee
side shoulder but give this a try through all the positions
knee and now cup the backside right here, the outside of your
chest as much as I can more that you go up, the more that
relax and then repeat this one 10 to 15 times and with each
going to focus on warming up the glutes and also targeting
and achy glutes right now for good. In the first part, we're
last. As a bonus, all of the exercises can be done at home
order. So, start with the first one, work your way towards the
cheek right here but you can get a lot over your hips. So,
want to do is kind of put it right by your hip and just tilt
keep repeating until it's gone but once it's gone, just switch
right here for a little bit more support and you're going
you have a lot of gluteal muscle pain, I would recommend
the spot that you're having a lot of pain. Let's say it's
starting off at the edge of a bed or a couch. It won't offer
bring blood flow in, loosen up the muscles even more to make
pain relief with one. So, to take this one to the next
really make sure to explore that area too. So, what you
step-by-step guide. While each one of these parts is
different. They are meant to work together and also in
lacrosse ball, perfectly. Has a lot of grip but you can also
causing a lot of pain. This one can give relief within seconds.
lower back pain, hip pain, even pains that go down into your
one for roughly about fifteen seconds. Afterwards, I see how
glutes. Usually feels really really good. I like to do this
as deep of a massage but if you want something a little bit
right over my right side. What you're going to do is press
work but if you would like to get one online, I will leave a
use something like a tennis ball. If you don't have any of
within 30 seconds. So, let's get started and fix those tight
and you may find give quick tightness and pain relief even
strained and inflamed, it can cause a lot of issues including
link in this video's comment section and description. So, if
and going up and downstairs. When these muscles become
muscle knots, spasms, and trigger points that might be
tightness and weakness that builds over time. So, to fix
buttocks or the butt. If you're unfamiliar with the glutes,
this, we're going to go over a very easy to follow
thighs. What usually brings this about is because of
proper movement of your legs and your hips. Think walking
stabilizer for the pelvis and your hips. So, they aid in
relief for tight, achy, painful glutes. Commonly, known as the
most important in the body because they act as a main
they're a set of three muscles that are arguably some of the
St. Joseph, Michigan. In this video, we're going to go over
glutes in 30 seconds. Stay tuned.
easy exercises that can give both quick and long-lasting
Hey, everyone. Dr. Rowe coming to you from SpineCare in can. Thanks for watching.
In this video, I'm going to show you how to fix tight