00:00you feel back pain because of your thigh and i can prove it oh in this video you'll find out
00:06if this
00:06applies to you and how to improve it with two exercises you can do right now at home
00:11when the muscles at the back of your thigh are shortened they're overactive and can't relax
00:16they pull your pelvis inward and in this position you'll always put more pressure on the discs
00:23which is bad especially for those who have a herniated disc or a disc protrusion you'll
00:29accumulate muscle tension in your lower back and put strain on your spinal ligaments
00:35not stretching these muscles properly is a mistake that makes a lot of treatments for back pain
00:40herniated discs and sciatica not work and when i talk about the proper way to stretch it's not just
00:49about going and stretching the muscle anyone who has tried that kind of traditional stretching knows
00:55it hurts a lot and usually doesn't work we're going to stretch the hamstrings by triggering a reflex
01:03and for you to be sure for you to feel the improvement in your own body let's start by
01:08testing you're simply going to lean forward without forcing it stopping before you feel any pain
01:14the idea here is that you just relax and mark it with a pen let me pull up my pants
01:21here i could have
01:23made this video uh wearing shorts but it's so cold you're gonna sit down just relax and mark with the
01:30pen
01:31where you manage to reach with your hand focus on me the first exercise is to release the adhesions
01:39between the muscle and the nerves at the back of your thigh it sounds complicated but it's like
01:45loosening the muscle up from the inside you will lie down near the wall it can be on the bed
01:51on the
01:52floor on the couch just like i'm doing here one leg stays underneath the other leg is stretched out
01:59with the heels supported to know that you're at the right distance and getting an effective safe stretch
02:07you will pull your foot let me take off my sock here otherwise i'll get the wall dirty and my
02:14wife
02:14doesn't like that you will pull your foot and you will feel just a stretch along the back of your
02:21leg
02:22in your calf behind your knee and in your thigh if you pulled and didn't feel a stretch
02:29you're too far from the wall so just get closer if you pulled and felt pain burning strain or discomfort
02:38you're too close so just move a little farther away take as much time as you need to find that
02:44efficient and safe distance for yourself okay
02:49in this position you're just going to move your foot like the motion of someone using an old manual
02:55sewing machine what we're really showing our age here huh yeah that's fine you're going to do this
03:04three times three sets until you get tired when you start to get tired lower your leg wait for the
03:09fatigue
03:09to pass then go back and repeat three times with each leg when you get up you'll already feel your
03:16back
03:16much looser lighter and less tense that's the difference between being smart instead of using
03:23force to help your back in fact if you want to go one step further in taking care of your
03:29back
03:29you can get a two-week home exercise program with a daily video
03:35in the coluna leve program we improve the four pillars of a healthy spine
03:41it improves the points of muscle tension helps decompress the joints activates the right muscles
03:47that support and protect the spine and improves other parts of the body that throw our entire spine
03:53out of balance and now we're going to do a 10 second stretch only where it's needed
03:58the idea here is to restore balance in the body and i forgot to mention the link to coluna leve
04:05is down
04:05below in the description for anyone who wants to learn more get more information or start the
04:09program right now let's go the idea here is to restore balance in the body
04:15when we reduce this tension in the front of the spine this accumulated muscle tension
04:19the muscles in the back including the muscles in the back of the thigh have to work less
04:26to keep you upright and balanced like i said it takes 10 seconds for you to feel the difference
04:31put your phone on the table and do it with me place your hands at the level of your lower
04:37back
04:38preferably with your fingers touching each other in the back and without bending your knees lean
04:44backward until you feel a nice pleasant stretch in the front in your abdomen in your chest in front
04:51of your spine don't force it the feeling should be like stretching when you wake up hold that feeling
04:57for 10 seconds and now you're going to repeat the test to see if your hand reached further or if
05:04your spine loosened up and to keep the tightness from coming back you just need to repeat this
05:10sequence in this order once a day and if the pain goes down to your glutes or your leg i
05:15show you how
05:15to relieve sciatic PA in a smart way in this video here just click here on the screen to watch
05:22if i was able to help you remember to share this video with someone who needs it
05:26at least one person who needs it that's all i ask pay that kindness forward that's it for now
05:32take care and see you next time
Comments