In earlier videos, I show how to foam roll quads and glutes to clear hip pain. In this video, I will be showing you how to how to use your hip rotation to remove hip pain. Last video we spoke about many muscles that can be the cause of the hip pain. I showed muscles that rotate the hip. At the end of the video, I spoke about how we overuse our hip rotators which cause tightness in the joint cause your hip pain. This video unlocks that tightness using rotation and rolling the quads. I will also share a secret bonus area to work opening the hips.
Before you attempt this advance rolling, you should have already been rolling your glute and your quads; this will relieve many issues regarding the hip. If you have not watch those, please view them here.
It is important to remember the guidelines behind rolling.
Pace: nice and slow feeling muscle tissue
angle vs weight load
going at your body pace
Let’s clear up your hip pain
Begin at the quad as the picture shows above and allow the weight load to enter. Do not let your back to sway or your leg to flare up. Where the original rolling technique has you roll down the leg, we will go horizontal. This does take some control of your back and balance of weight. With some practice, this will get easier as well. Allow the foot and the knee to stay aligned and bring the big toe and inside foot to touch the ground. Follow this with by rotation slowly to the pinky toe.
Rolling The Adductors
This area of the body is very delicate and not worked enough, when you roll here, please take your time and be patient. After you use the hip rotation and your hips open naturally, you can lie flat on the floor. In a sleeping position with knee closer to the chest, place roller under inside leg where the adductors are and allow the weight of the leg go into the leg. To move roller begin to practice spreading the hip and opening the hips up. Do this in small chunks.
This month we will be taking apart and teaching about why your hip pain keeps coming back. I see a lot of hip pain showing up more this time of the year because of increased movement and activity; for instance, I garden and begin working in the yard. Others start running and doing more outside exercise and activities which have a much higher physical impact. I have done other videos that are more focused the upfront causes of hip pain. This video is all about the back burner reasons why your hip pain keeps coming back.
HIP ROTATORS
The focal point for this reoccurring hip pain is the overuse and misuse of our hip rotators. The common muscle causing hip and secondary hip pain is Piriformis, gluteus medius and different parts of hip flexors. They all rotate out the hip, but the important question to ask is why are these muscle creating and maintaining trigger points?
Our piriformis muscle refers to deep in the sacrum and in the back pain of the hip at the back of the femur. Gluteus medius refers to the entire butt and back part of the hip. The hip flexors play a role here and refer to the front side of the hip.
So, Why Does Your Hip Pain Keep Coming Back?
It happens because we spend a lot of time in a seated position and we naturally will rotate our femur in or out. Over contraction and overuse come into play due to this. What happens is while we sit we compress our glute depriving it of blood. We contract it ever so slightly using our hip rotators while sitting. Not realizing it has not been getting adequate blood flow or movement. Then the first thing we do when we get up and walk is over exaggerate our first step.
Let me show you what I’m talking about. Try this now…
If you are sitting at a desk where you usually work or image you sitting in your car. Get up and look what your foot does. 100 percent of the time it will point in the direction you want to go. The only time it will be point straight is when you are seated on your couch and get up and go. And, the majority of the time, you will end up over-rotating a muscle that has been deprived for a while.
but that’s not the real kicker though…
The real problem happens when you do an activity that needs actual power to sustain your body, lIke me when I’m gardening and doing yard work. If I don’t prepare these muscle to move, then I won’t be able to work for long and my body will recruit other muscles to pick up the slack. This is why your hip pain keeps coming back.Plus it might not even look the same because other muscles are creating more trigger points and malfunctions trying to keep up with this pattern.
This month I will be showing you how foam rolling, trigger point self-care, and stretching to combat this vicious cycle.
Enjoy the video. It explains more of why your hip pain keeps coming back. If you’ve got questions or want to tell me what you think, leave a comment down below and I’ll get right back to you!
In this final installment in the series for dealing with anxiety, I will be showing how to eliminate anxiety at the moment it is happening. Adding in an EFT tapping point as a bonus to increase the benefits. Remeber this is a mini-course on how to clear up anxiety. If you have not watched the first video on the explanation of anxiety or the second video on having a stop to anxiety, the third video on connected to your body to calm yourself, and video number 4 on getting clear why you have anxiety. Please do so to be able to execute what I am showing you here. Clearing up anxiety at the moment takes steps you already have practiced in the weeks prior.
The process of taking your anxiety takes practice. It becomes a habit when you are able to clear your anxiety at the moment. If you have followed the mini-series from the beginning and have done the work congratulations you already have all the steps covered.
NEW MANTRA TO ELIMINATE ANXIETY AT THE MOMENT
What I will be demonstrating today is how to put all the steps together added a small addition of “EFT” Emotional Freedom Technique.
Using this karate chop point is a game changer. It will begin the process and at as a place that quiets your mind and body.
Done correctly and patiently it will serve many purposes. Within this video, we will first find an issue we have become anxious about and begin the process of eliminating.
THE STEPS TO CLEAR ANXIETY AT THE MOMENT
Begining with the tapping of the karate chop point
Stopping the threat on safety with the 4 square breathing
Feeling how your breathing is changing which connects you to your body
Stating what is happening at that moment
Restating a positive experience you have been through that proves there is nothing to lose your self about here. YOU GOT THIS
By this five steps, you will become more prone to stepping up to your issues in more of a present state. Doing this consistently will develop a habit of confidence in yourself to deal with whatever life has to throw at you. This process is all about clearing anxiety at the moment. which will become easier as you do it more and more. To take it further you will have to go to a deeper root in your belief system.
Never forget that healing is a daily practice That we now have to reconnect with. Continue to live and move pain-free. Thank you for doing this mini-course with me.
In this 11-minute video mini-series on anxiety, will discuss how to break down a trigger to get to a belief. The belief is what is allowing you to stay in that anxious state. Eliminating that belief will begin the process of being calm in your worst situations. The method of eliminating anxiety may seem impossible, but with this method, you not only see that it is possible, but you already have done it already.
Before we start, keep an eye out for the Minecraft creeper in the back video bombing me.
I will boil anxiety down to it core. Which is found in your belief structure.
This structure comes from your childhood and your past experiences. We must begin the process of listening to our minds and acknowledge the thought and the words we say to ourselves. This is the first step to eliminating anxiety.
Writing down our thoughts.
This is a key step to this method. By writing your thoughts make them tangible.For this reason, it is important, as well as for this reason many will attempt to omit this step.
Weriting anything makes this real. Makes it tangible where you can begin to take it apart, and that is the next step to this method. Asking yourself a very hard question.
WHY?
This question can and will be very elusive. your mind will give you fake cop-out answers and your mind will make it easy. This is not the point of the exercise. you have to get to an emotional place. The way to the emotional place which gets you one step closer to eliminating anxiety is to ask that why question three time.
By asking and answering truthfully you will get to a belief. This belief is the reason why you were triggered in the first place. It will take practice at listening to yourself at the moment but and more time sitting with the answers you get but it is worth it. I wrote many down in my journal they come streaming out eventually. JUst hang in there and you will get the hang of it.
TELL ME HOW YOU EXPERIENCED LISTENING TO YOUR BELIEFS. COMMENT DOWN BELOW
I will be giving the next action step to eliminating anxiety in this video I will show you how to connect to your body, bring you back to the present moment using your senses. By using your senses to calm your anxiety you will be able to calm yourself anywhere. There is no easier way to bring you back to your body other than using your senses. If you have not watched the first two video please do so.
In the first video, we speak about tracking and becoming aware of your triggers. In the second video, I spoke about creating a stopping point using the 4 square breathing. Today we address the body as it is in the triggered zone. Bring you out of it and calm yourself down. Once you see how easy it is to calm yourself using your senses you will never go back. You can do it anywhere and no one will ever know.
USING YOUR SENSES
can calm any issue, because it brings you back to the present moment where the body and the threat can be. Most of the time when we have these anxious moments it is based on a past event you are making real, or a future event you are forecasting to be real. Once you Bring yourself back to the present, most of the time you will realize there is no actual threat to your personal being. This allows your body to regain its composure.
If you are outside it is easy to use your senses look at the next thing that catches your eye. describe it in detail. Or smell the air what does it smell like?
Using your sense with 4 square technique
In the last video, I explain how to use 4 square breathing. By adding your sense of touch and hearing you can make this technique much more effective. JUst by putting your hands on your belly and listening to how you are breathing adds a completely different level to the practice of breathing. The next secret I tell you if done properly will enhance your ability to be present 10 fold.
