hey everybody it's Doctor Jo and sad unicorn Kali. she's sad cuz her tailbone hurts.
so I'm gonna show you my top seven ways to relieve tailbone pain, in humans. so
let's get started.
so for the tailbone or the coccyx, you really want to get
that area moving. the pelvis in general, but kind of down to the bottom of the
spine because that's where that coccyx is. so the first one that you're gonna do
is kind of get over into all fours. you want to spread your knees out about
shoulder width apart, but you're gonna bring your feet in some. you don't
have to make them touch, but you just want to bring them a little closer in
than your knees. you're gonna kind of lean back almost like you're going to
sit down on your feet, but not go all the way down. and once you kind of get to a
stretch there, you're just going to kind of shift back and forth or we sometimes
call it wagging the tail. so this is just gonna help get that tailbone area
loosened up a little bit. so you can just go continuously back and forth like I'm
doing, or you can kind of sit over to one side and do maybe like a 5 to 10 second
stretch, and then come back up, and then shift over. so you should really feel
that stretch down in that pelvis area and that coccyx area down in there. so
then after that, you're gonna come back up onto all fours and do a cat dog. some
people call it cat cow. whatever you want to call it, I like the cat dogs. so the
cat, you're going to come up arching up your back and tucking in your chin. so
you're gonna come up like this. just like when a cat stretch is really trying to
stretch everything there, and then you're gonna drop down into that dog, or that
cow, and bring your head up and really try and drop your hips down. almost like
you're making a saddle with your back. and so that should really again really
help get that area loosened up back there. you can do a 5 to 10 second hold.
if you want to go longer, like a 30 second hold, you can do that as well. but
just alternating back and forth. so when you arch your back tucking in the chin
holding that and then when you drop it down
bring your head up and look forward. really get that stretch in there.
so you can go back and forth maybe five times. if you're doing a longer stretch
like thirty seconds, then you can just do three times each way. so then you're
gonna go into a full child's pose which is kind of what we started off in the
beginning. but now you're gonna go all the way down. some people like to start
off sitting first back this way and then kind of opening up. so you can drop your
hips all the way down to the floor and then stretching out your arms going into
the child's pose, or some people like to bring out their arms first and then sit
back into the child's pose or the prayer stretch, is what we call it sometimes. so
you can do either one, but this one you actually want to hold that stretch for
about thirty seconds. so really getting that nice full stretch in there. come
back up kind of let it all stretch out and the further you can get your bottom
down to the floor the better stretch you're gonna get. so if you want to kind
of spread your feet out of the way a little bit, if you have that flexibility,
you can do that. now if you don't have that much flexibility and you're just
coming to here, that's fine. you want it to be a comfortable stretch but feeling
the stretch feeling some tension in there. so then you're gonna go into a
kind of a cobra pose. and so the cobra pose you're just coming down onto your
stomach and then pushing up this way. so just really kind of trying to get that
stretch. drop the hips down if you can and then really get that pull up there.
for this, some people might think that's a little bit too much, so if you want to
start maybe just more like a prop, a prone prop, you can do that. but if you
can, eventually kind of come up into that big push-up position. that's going to
give you that big stretch. so again if you're comfortable doing
this, you can hold it for 30 seconds. but when you're first starting off, that
might just be a little bit too much for you. so doing maybe a 5 to 15 seconds so
if you're doing 30 seconds, do three of them. if you're doing the 5 to 10 seconds
do maybe about five of them. so then you're gonna roll onto your back and
then lie down and get comfortable, and then this time you're just
going to do a trunk rotation. so bring your knees together, just propping them
up, and then you're just going to roll them over to one side. I'm trying to keep
my upper back down. the the furthest hip away is going to come up, but you should
feel that stretch through the hips kind of that low back down into that tailbone
area. and so again with this one you can do the 10 to 15 seconds, and do it five
times. or if you feel like it's a really good stretch, you can do three of a
thirty second stretch, but make sure you're doing both side so that you're
rotating back and forth. you should again feel that stretch sometimes even all the
way up here down, but a lot in here as well. and just really getting that nice
good stretch. and then the last one is one that I really like to kind of help
loosen up the whole hip, pelvic, coccyx say the sacrum area. and all that is just
simple bridging. and all bridging is is you're bringing your hips up off of the
floor, and if you can't get down on the floor that's okay. you can do this on
your couch, you can do this on your bed, you can do all these on your couch or
your bed, but you're really kind of coming up one segment at a time. you
don't have to stop at each segment, but see how I'm rolling my back down? I'm not
just coming up and down like this because then I'm not really working that
that pelvis area, that tailbone area down there. but really kind of rolling up. you
don't have to go past flat here, so you don't really want to arch your back
because that might be uncomfortable, and then nice and slow rolling back down. so
you can just start off with maybe ten of these going nice and slow. you can do
maybe two sets of ten, and you can do all these a couple times a day, maybe two to
three times a day. yeah so there you have it. those are my top seven ways to
relieve tailbone pain in humans. if you'd like help support my channel, make sure
to click on the link up there, and don't forget to subscribe, where? right down
there. and remember, be safe, have fun and, I hope you feel better soon.