Hope you are keeping up with the prior videos to eliminate hip pain. Today is all about points to relieve hip pain. Hitting these points allow the deep hip rotators to move correctly and let your hip to have a better cleaner range of motion. Can’t wait to read your thoughts in the comments and as always thanks for watching!
Working with these points to relieve hip pain can be very sensitive, so please be gentle with your body.
The tools for today will be a racquetball and a wall.
1. Begin by leaning against a wall. Bring your feet out 45 degrees. I show a neat trick to know what 45 degrees is in the video, once you add the ball slowly bring in more weight load. You will be targeting the upper half and side of glutes. See image.
2. Once you are comfortable, roll to the right very slowly. Make sure when you do feel a point to stop and take a few breaths before moving on.
Trigger Pointing The Lower Hip Rotators
When targeting the lower points to relieve hip pain, all that is different is when you begin place ball underneath your glutes. Lean on the wall and bend at the waist sticking your butt in the air. Roll even slower this time; these points do not get worked often. Be gentle!!!
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!
To conclude Three part series os why we have chronic neck pain., I show you 5 muscles that can clear up neck pain. Using trigger point therapy and stretching the scalenes you will be able to get the first rib to begin to move again. If you have not watched the first two video, please do so. Within the first video, I show you that the first rib helps with breathing and can get compressed not allowing proper breathing. Due to emotional tension or overstress. The second video I walk you through a few muscles that can break the cycle of pain. It helps you turn your head and regain neck mobility. To get further training on the techniques, we will be using today look into the trigger point video course I teach. Today these 5 muscles that can clear up neck pain need to be worked with regularly. To allow the muscle tissues to move accordingly. Granted you also adjust the primary cause of the lack of breathing. YOUR ENVIRONMENT, your emotional load, and overall stress load.
PECS
The first muscle within the 5 muscles that can clear up neck pain is your pecs. The pecs can tighten and is a massive muscle that can sit on top of the rib cage restricting its movements. Trigger pointing this muscle routinely in your self care practice will begin the process of eliminating more the neck pain but shoulder pain as well. Pecs run from sternum to clavicle to shoulder. You will take the trigger point ball and cup it with your hand and slowly roll it on your chest. Moving it closer to the clavicle will show you many areas of tightness.
SCM
Second muscle within the 5 muscle to clear up neck pain is the Sternocleidomastoid. We covered this muscle in the last video, but gently grabbing and gathering the muscle between the pointer and thumb to work with the points. It will help break the cycle of neck pain and regain neck mobility.
Watch the video for rest of the muscles need to clear up neck pain. Comment below and tell me what you think.
There are many reasons why you can be having a hard time with your neck. This video tutorial will give you another reason why you can have chronic pain in your neck. I take a more in-depth look into this cause and show you an area that needs to move and most of the people do not realize they are not breathing correctly, which ensure that your first rib will not open and close.
This video will cover muscles that will cause chronic pain in your neck but more importantly the bones that need to move, which stabilizes and mobilizes the neck. When clients come in they always say I have this chronic neck pain that comes and goes, it is annoying.
Muscles that plays a role in neck pain could be sternocleidomastoid, traps, levator scapula and erectors. The muscle we will be focusing on is scalenes and the attachment to the first rib. I see so many hidden issues revolving around the way we breathe and how we use our arms.
WHAT DOES THE FIRST RIB DO
The first rib is a small bone that moves with our breath. It moves up and down slightly, and the other ribs follow along. Chronic neck pain can come into play when the movement does not happen. Which results in not taking deep breathes or low enough breath, because you’re not getting enough movement in the rib cage results in many different types of pain throughout the body. How we notice something is wrong is that we see a shoulder higher than the other or worse case scenario we can not turn our head.
There is a need to grab the trap and lower level muscles of the neck to solve this ache, but that is not the reason why you are in pain. We need to take a more in-depth look at what is happening.
HERE ARE TWO MUSCLES THAT ARE AT THE CORE OF THIS PROBLEM
The muscles are called SERRATUS POSTERIOR INFERIOR AND SUPERIOR. The assist in raising the ribs and depressing the ribs. If the first rib does not move appropriately, they will not allow much movement within the rib cage. This causes ” you guessed it ” chronic neck pain”, It does this but not working well and the body compensating using the levator scapula and erectors of the neck to stabilize and move the shoulder with the neck. These compensations will tax the system until it pops. AKA does not allow you to move your neck. After a flare-up which you will react accordingly getting those tissues to calm down and the process will start again, until pain.
To fix this issue, you have to begin to think more a systemized approach. If you have not done so take a look at the trigger point video course, I teach you how to address your body in a more structured efficient manner. The course teaches you to focus on proactivity, not reactivity.
I live in the northeast and it is beginning to snow often here. So I wanted to give a crash course of safe pain-free snow shoveling. I made one video ways back but wanted to update that video because I see things differently and there is more to talk about. This video will cover what to do during the shoveling cycle. But to truly have a pain-free experience you have to prep properly and cool down after you shovel. Those will be covered in another video. For today we are working with the three must do during shoveling, so you don’t break your back.
When you know you have to shovel snow many things happen in your head like, “Damn this is going to suck or hope I don’t hurt myself this time”. This type of worry I hear all the time. The way you make that easier is conditioning your body to live in the northeast. which includes shoveling snow. This is easy for me to say but challenging to execute. You must have many areas of your body functional and ready to work at any given moment. This takes time to develop because we stopped developing moment to moment muscle necessity, That is the true problem at hand. Let’s call it muscle alertness.
MUSCLE ALERTNESS
Is needed at all times of our lives but because we are living more of a convenient lifestyle our bodies have made it gone into power save mode. and does not keep all muscles available. We will talk about this more throughout the year but to get this to change you need to routinely active muscles that keep other muscle active naturally. Today we will work on steps to safeguard your body while shoveling.
The three steps needed to make sure you are safe is:
1.) Feet placement and weight load distribution.
2.) Hand placement and knowledge of which type of shovel you have.
3.) Core activation but blowing air out of your body as the trigger not you doing this manually.
Each one of these is important in their own right so think of each one as a skill to be learned. More so when you are looking at developing this skill notice the parts of your body stopping you, then begin Targeting those areas with your self-care. Using Foam Rolling, Trigger Point Self-care, and Stretching as your tool of choice to target and release those areas. This is how you begin to make progress on actual issues you have in your everyday life.
Use these three muscles to trigger point for neck pain reduction. The month of November has been all about neck pain week one was about a pain-free mindset toward neck pain, if you have not seen it start there, click here. It covers the bigger concept of why you might be having neck pain.
Using EFT to clear up neck pain
The second week was a new way to cut and eliminate pain using EFT which stands for Emotional freedom technique. This tapping video will get you think more about the things you are allowing in and affecting you. It will also get you to see how to tap and speak to yourself appropriately. Click here to watch week 2.
This week is about trigger pointing you serratus posterior superior, sternocleidomastoid, and your suboccipital which are located on the back of your head where it meets your neck. These muscles generate tension in the upper back and neck. By breaking this tension is the way to eliminate one of the muscular cause of neck pain.
You will take the trigger point ball and cup it with your hand and slowly roll it on your chest. Moving it closer to the clavicle will show you many areas of tightness.
