Video

Transcript

I’m going to show you how to stretch the

lower part of the body in the hips and

the lower back because the the typical

way that they teach us in school is the

exact opposite and I’m gonna prove it

and you can test this on yourself and

other people that this actually is true

so the first thing we’re to do is we’re

going to check the range of motion in

her lower back and her hips so let’s

have you lay in your back

and so the first thing we’re going to do

and it’s helpful to have someone do this

to you you could do it yourself actually

all this on this one I’ll just teach you

how to do it so you’re gonna take your

knee actually on let’s just take this

side here and bring the knee up hold it

with the other hand yeah hold your knee

and just raise it up okay so that you

we’re checking the range of motion ok

now we’re actually checking the muscles

on the butt which is the gluttonous

muscles and that seems to be loose right

ok so now let’s just check this side do

the same thing on this side oh look at

that so this one does not go up so what

means that what that means is that this

muscle down here is restricted and it’s

tight so she has a tight glute and

associated muscles on the right back

posterior side okay so that’s one thing

now the way we’re going to fix that is

we’re gonna stretch the opposite muscles

okay so if the muscles in the back side

are tight we’re gonna stretch the front

part right through here there’s two

muscles that we must work on and one is

deep inside the pelvis and that’s called

the psoas muscle that’s when you do when

you do sit-ups and it just lifts up your

it connects the upper with the lower and

the psoas muscle you know that can come

from sitting and crossing your leg or

sitting incorrectly or driving and

they’re in the seat all the time but so

this sides we’re going to work on this

side and then the muscle on the thigh

right here from here so you got this

muscle here and this one we want to

stretch this now it’s really good if you

can have someone do this on you but I’ll

show you both ways why don’t you lay in

your stomach what you can do is you can

just going to take

this muscle and you’re gonna stretch it

upward right here

then we’re gonna relax it going to

stretch it gonna relax it stretch it and

relax it stretch it and relax it now I’m

gonna show you how you can do it if you

don’t have someone to stretch you you’ll

take that it’s the right side we’re

going to take the right side right here

we’re going to cross our legs and we’re

just going to lean backwards this way so

we want to stretch all these muscles

right through here now there is another

way you can do it lay on your back face

up go a little bit close to this side

here so you do this on the couch or your

bed and you can take this leg and

stretch it down do you feel any stretch

here okay so we can just stretch this

right here relax stretch relax stretch

relax stretch relax okay

now so that’s how you would stretch a

tight glute on the same side you work on

the opposite side now how do we test

this the the front part of the muscles

these are all the flexors that’s so ass

and then some of the flexors on the hip

because we can do them both at the same

time like the tight size right here I

guess we could it’s the same thing you

would lay on your bed and you bring your

leg down here so let’s go ahead and have

you lay on the other so our actually

have scoot on the other side yeah and

then bring this leg down I want you to

feel that okay

now go the other side yeah and compare

what side is restricted that side okay

so we have a tight flexor on the so as

of course we just stretch this one so

okay so now you can sit up for me

and face this way all right so what’s

happening is that it’s she’s tight on

the right but in the left flexor right

here so what we’re gonna do is we’re

going to stretch the butt muscle on the

left side so cross your leg over here

and take the knee and raise it up and

lean forward

okay good let’s sound bring it up and

then lean forward with your butt yeah do

you feel it pull okay

so we’re basically just stretching the

opposite muscle on the same side okay

so you can kind of just do this watch

stretch forward okay

switch forward stretch forward and you

can bring that in too you could bring up

bring this up and you’re going to

stretch this side right here that’s

going to take a lot of asymmetry or out

of balance muscles and put them back

into balance and your back is going to

feel much much much better this all

these things I’m showing you is good for

back pain now the next thing we want to

do is go ahead and stand up and we want

to stretch them test the muscles on the

side right through here and here it’s

called that tensor fasciae latae so what

you’re going to do is you’re going to

take let me just take your hips and just

kind of lean your pelvis this way push

your pelvis into this wall yeah good

okay now feel the tightness now go the

other side okay which one’s tighter okay

so we’re going to stretch into the good

way go ahead and stretch this one too

okay and really push that out yeah there

we go I can do that about four more

times

yeah this is very very important to get

your back feeling good okay now go to

the other side now tell me if it’s

easier yeah okay good have a seat that

problem comes from a lot of crossing

your legs at work and you know at home

or the way some people drive like this

you know so that just throws off the

back so the last stretch I’m going to

show you is a rotation so what we’re

gonna do is we’re going to take take

your left hand put on your knee and just

keep this straight and twist and looking

back yeah

we’re rotating her lower back okay now

compare the two this side yeah just

twist and stretch okay which one’s

tighter the right side okay so she can’t

go to the right we’re gonna go to the

left so we’re gonna just twist her just

picture that you have a rag that were

we’re just kind of wringing out the

water and just twisting her this way for

about an hour okay good

okay now go the other side okay good so

every time we do this we actually create

a turn-off response of the type muscle

so we’re getting symmetry so if you

could if you take the principle and

apply to the whole body

you can really melt these muscles it’s

going to help you sleep as well so go

ahead and apply this and comment down

below on my blog to see how it works