00:00Herniated disc, lower back pain, sciatica, all of these have one thing in common, a mix of tension
00:06that locks up the spine and a problem with alignment, that familiar thrown out back feeling.
00:12Today I'm going to show you how to improve these two problems with easy exercises for better
00:17movement. And you don't need to be thin, young, or flexible to have good movement, of course.
00:23Most of the time this tension that locks up your spine comes either from the muscles,
00:29psoas, diaphragm, hip flexors, or from the organs, stomach, liver, intestines. So let's take care of
00:35these two problems. Put your foot on the chair. I'll take off my shoe. Don't worry, my wife won't
00:41mind. It's just common sense. Start by placing your foot on the chair, hands on your waist, and move
00:49your body forward until you feel a pleasant stretch in the front of your hip. Be careful. Don't force
00:54it. I don't want you to feel any pain. Also, make sure your pelvis doesn't rotate. That's what this
00:59hand on your waist is for. In this stretching position, breathe out as much as you can several
01:06times for 30 seconds. You will repeat this three times with each leg. Here we are stretching all
01:15these muscles, this entire chain of muscles in a safe and gentle way. Next, we're going to move on.
01:23Let me put my shoes on. We're going to move on to tension in the internal organs.
01:27Sit on the couch, for example, in a way that you're between sitting and lying down in a really
01:33comfortable position so you can relax, especially your abdominals, the belly muscles, okay?
01:39Make this kind of shell shape with your hands, and you're going to press the pinky side here into
01:44your lower belly. I'll even lift my shirt a little here. Look. You're going to press here into your lower
01:50belly. Imagine you're digging in the sand at the beach. Press in. Pull a little toward your belly
01:57button. In this position, you can either stay here still, holding it as if you were holding a baby in
02:04your arms for 30 seconds to a minute, or you can do the wave movement, okay? Pull and release slowly
02:11up to the point where it doesn't cause pain. Also, for 30 seconds to a minute, it's good for lower
02:17back
02:17pain. When we lie down, actually, we're closing the joints back there. So this exercise will help
02:25improve alignment, as if it's improving the positioning so that this joint can close without pain.
02:30Here's a tip. If you do the exercises in this video in the order I'm showing, you'll get much more
02:36relief. Let's go. Improve the spine's positioning, starting at the base of the spine with the joints
02:43of the sacrum. You're going to sit with one side of your butt off the chair, then move like this.
02:49It's easier for you to see. Look. Move your leg back until you feel a pleasant stretch here in the
02:56front
02:56of your hip. Now, use just a little force as if you were going to lift yourself one centimeter off
03:01the
03:01chair. Look, like that. Push. Hold it. And relax. Relax. Here we're using muscle strength to twist to
03:11align the pelvis, including the sacrum. You only need to do it three to five times with each leg,
03:17each one better than the last. Then you just need to lie down at the edge of the bed with
03:23your pelvis
03:24and legs hanging off the bed. Relax. You'll feel your spine decompressing, stretching with the weight
03:31of your legs and your breathing. Pay attention. When you take a deep breath, you feel your spine
03:37stretching a little more. Keep this pleasant, controlled relaxation and this slow breathing
03:43for one minute. That's enough to give your spine the final alignment it needs. And if turning over in bed
03:49is a problem for you, you need to watch this video. In it, I show how to relieve this pain
03:54without losing
03:55sleep. Just click here on the screen. And if this video helped you, remember to share it with someone
04:00who needs it. Think of someone who has a spine problem or lower back pain and send them this video.
04:05That's all I ask of you. That's it from me. A big hug and see you next time.
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