glutes. From there, what I'm going to do is a light rocking
floor muscles but the foam roller right here is also going
below. I'll get back to you as soon as I can. Thanks for
walk up the door just like go up as far as you can. You're
good you can throw in as many repetitions as you like to take
you don't have one, no big deal. You can also roll up
couple different things. I'm going to be using a
going to target all of the muscles associated with
until your bottom is then again resting over that foam roller.
Take a breather, reposition the foam roller if you need to but
say let's tighten our core muscles again squeeze our
heels into the door and now what you want to do is slowly
repetitions. If the exercises help, please support the
direction. What this is going to do is engage those pelvic
click, pop, or crack into your sacroiliac joints. You also
might feel a clunking motion with your tailbone which is a
to five seconds, you're going to relax. On the next
including the glutes so for this one let's tuck our should
just do this one nice and slowly for about five complete
until you feel a really deep stretch forming in the pelvis
above and hold this position for about three to five
I can and then I'm going to relax going in the opposite
going to do is start lying flat on my back, in bed, or on a
this keeping your legs straight and going off to your side
this one to the next level what I'm going to do now is a
good thing but try to hold this one comfortably for about three
What you want to do first is slowly open your legs up like
foot touch the better the floor. Let it hover slightly
a link in this video comment section and description but if
repetition, try to build into it just a little bit more. I
several large bath towels into a roll or use a pillow.
glutes just a little bit more. So, turn your feet inward like
this and then repeat. Again, you'll just notice it hits it a
and also off to the hips. Don't go to the point of pain. Stop
If you have any comments or questions, please leave them
in the core and also across the pelvis. Just try doing that one
it feels like you have a little bit more energy, you can always
to help massage across the sacrum and the pelvis. It
like to do this one for about five to 10 repetitions but if
just nice and slowly for about 10 to 15 repetitions on both
that point, focus on it and throw more repetitions in. This
like this for support. The first movement, we're going to
towards the other way, this will become an extremely deep
two to take this one to the next level now we're going to
works best. If you would like to get one online, I will leave
to start by tightening my core muscles. That's like taking my
crawling motion up the wall to really engage those muscles
can do right in bed. Just start off lying flat on your stomach.
shoulders. If you're unable to get into this position, maybe
the next level, what you do is focus a little bit more on
nice and slowly for 10 to 15 repetitions but if it feels
usually feels really really good. I like to do this one
is really good for the hip flexors and the core muscles.
belly button towards my spine and then we want to squeeze the
you can only go up an inch or two because of weakness or just
taking my belly button towards my spine and then I'm going to
press your feet into the door. Take your arms off to your side
relax and then you're going to repeat this nice and slowly for
right before that point. What we're going to do next is now
more of a challenge you can always throw in another set or
target a little bit more across the pelvic floor. So, I'm going
them feel like it's addressing more weakness or tightness at
seconds. Those muscles are really going to start to fire
motion with my hips. I'm going to tuck my tailbone as much as
rock our hips slightly forward like this. It's kind of like
degrees. I'm then going to tighten my core muscles again,
challenging, what you can do as you go down is don't let your
to stabilize this movement. So, you're going to tap very
sides. Here's another strengthening exercise that you
repetitions on both sides. Again, you can throw in as many
to fire including the glutes and the muscles around the
focus on lifting our heels upward towards the ceiling as
twenty-four-inch high-density foam roller. I think it just
across the sacrum. We're then going to lie flat on our back
start to feel a lot of muscles starting to fire. We want to
want to hold this one for about five seconds you're going to
coccedinia or tailbone pain. To do this exercise, we can use a
throw in another set or two. If you want to take this one to
Position whatever you're using right over your bottom right
around, we're going to have our knees bent roughly at 90
next to a wall or a door, knees bent roughly at 90 degrees,
sacrum. If that sacrum is locked up, you might get a
much as you can. You're going to feel a ton of muscles start
about five to 10 repetitions, but if you want a little bit
lightly, come back up, and then you're going to repeat it on
next strengthening exercise is great because it's pretty much
hold this and now we're going to take it to the next level by
squeeze my glutes but this time around, I'm just going to take
So again, we're going to lie flat on our back but this time
the front. The first one is known as a bridging kegel. So,
You're going to feel those core muscles really fire right here
one foot down and tap it towards the bed or the floor.
pelvic floor muscles and the glutes. So, for this, what I'm
because of pain, do the best you can. Go up as far as you
sets as you like. If you want to make this one more
roughly about hip width apart, knees bent, feet flat, take
stretch. Again, only to your comfort level. Hold this for a
feel but over time you should notice you gain more strength
second or two and then you're going to rock towards the other
important part, strengthening exercises. A big cause of
putting the bridge motion in there. So, have your legs
important not only to focus on the back but also on the front
coccydynia, or tailbone pain, is due to muscle weakness that
figure four. The opening that is created by your legs, you're
tucking our tailbone. In this position, you should always
this one's going to target a lot the pelvis including the
can do daily that's going to strengthen both the back and
We're going to do what is known as a tapping dead bug. This one
going to go over a couple different exercises that you
to feel a deep strap forming across the pelvis into the hips
raise your hips upward towards the ceiling until your body is
that back leg towards you as much as you can. You're going
focus a little bit more on the front because it's really
in a nice straight line from your knees to your hips to your
and flexibility to hopefully get into this position but you
your arms, put them off to your side for support and slowly
further, just come back down just like this very very slowly
loosened and warmed up, we're going to move on to the most
way. Nice and slowly for five to 10 repetitions but again,
going to feel a lot of muscles engage. When you can't go any
glutes but put all of your body weight and press them into your
different motions with your legs. This will target the
feel like a good self massage the last movement what we're
other side's knee. So, when you look down, should look like a
channel by giving this video a like and maybe subscribing too.
deep stretch but it's also going to help with piriformis
going to do is what is known as a figure four roll this one is
going to target the glutes a little bit more it's a very
take your toes as much as you can and then lift up. If any of
going to take your hands and go right through that opening and
little bit differently. Give that one a try. You can also
the other side. Just nice and slowly for about 10 to 15
center it over the pinpoint spot that you're having a lot
then grab the back of your thigh just like this. Now, pull
you'll just notice it puts a little bit more pressure over
and also that glute. What you want to do is hold this
everything in balance. So, after we have the muscles
position and then do that rolling motion. As you go
when you're done on one side, switch to the other to keep
then you can repeat these exercises very very slowly
you're just going to open up the knees a little bit more and
take this one to even the next level, you can start to do a
you can throw in as many repetitions as you like and
issues. If you're unfamiliar with piriformis syndrome, it's
do is take one leg, take that side's ankle and put it over my
it hits it just a little bit differently so try to do this
that area so only go to your comfort level it should only
of pain like maybe it's right over the spot on my glute and
a literal pain in the butt. So, for this one, what I'm going to
soft. A tennis ball works perfectly. You can use a
pinpoint massage over achy spots with something round and
slightly and then you're going to hold that position and then
going to tighten my core muscles. It's kind of like
leads to instability across the pelvis and the sacrum. So, I'm
floor. Let's begin with a kegel. Very easy to do. I'm
squeeze my glutes to engage those. Then, we're going to
you're just going to repeat this again you'll just notice
and then slightly take my knees out until I feel a really good
for about five to rep or five repetitions. On the next one,
the outside of the hips only go to the point where it feels
stretch on the inner part of my thigh right here but also on
clam shell so for this one I'm going to put my feet together
dog toy. So, you're just going to take your ball right and
can't open up your knees any further. If you really want to
lacrosse ball handball. You could probably even use a round
repetitions but if it feels pretty good, you can repeat it
comfortable if you start to feel discomfort back off
then repeat. Keep doing this over and over again until you
releasing tension across the pelvic floor. Five to 10
as many times as you'd like. To take this one to the next
level, we're going to focus a little bit more on opening the
here so try to breathe right at the bottom of your rib cage and
groin and also targeting the glutes with what is known as a
then exhale out because it will just help a lot more with
too which is really good because you're putting motion
joint. I like to do this one nice and slowly and also focus
outside of the hips around the glutes. Once you feel a deep
across the pelvic floor into the hips right here and also
on deep breathing activating pretty much the diaphragm right
here for about a second or two. You're going to come back up
and then you're just going to repeat it on the other side.
When you do this, you might get a clunk or popping sensation
back into those pelvic joints including the sacroiliac or SI
but comfortable stretch, you want to hold this one right
into the glutes. Really focus on trying to feel it on the
slowly as you do this you're going to feel a lot stretch
what is known as a sacral roll what I like to do is bend my
do a rolling motion but really focus on moving through your
you're going to do just like the name implies we're going to
hips through your waist just lower your knees down very very
knees at 90degrees take my arms and just place them off to my
side for support let's start with our legs together what
soft tissue and muscle release and warm up exercise. This is
over a series of movements. Each one going to target the
pillow, a rolled up towel, or a couch cushion and put it right
really quick pain relief. To get into position, we can start
off lying flat on our back in bed or on a floor. Take a
underneath your bottom too for extra comfort. I'm going to go
muscles just a little bit differently so let's start with
tailbone pain right now for good. So, let's start with a
special equipment and make it quick coccydynia relief even
bonus, all of the exercises can be done at home require no
really going to help loosen everything up and give some
within 30 seconds. So, with that being said, let's fix that
through them all and use what gives you the most relief. As a
importantly, strengthening these muscles. Each exercise
parts that are going to focus on lengthening and more
easy, I'm going to break this video up into two separate
and pain around the tailbone. So, to make getting relief
and the coccyx. This includes the glutes and the pelvic floor
works a little bit differently. So, to get the best results, go
inflammation in the muscles that help support the sacrum
muscles. This strain builds into tightness, weakness, insta
of prolonged sitting and poor posture that builds strain and
St. Joseph, Michigan. In this video, I'm going to show easy
exercises that can give quick coccydynia relief, commonly
pain relief in seconds. Stay tuned.
watching.
known as tailbone pain. What usually causes this is because Hey, everyone. Doctor Rowe coming to you from SpineCare in
In this video, I'm going to show you how to get tailbone