00:00Anyone suffering from constipation or dealing with bowel issues needs to improve this muscle,
00:06these areas, and the base of the spine. In this video, we're going to do that together with three
00:12easy exercises. I'm Alexander Motta, a physical therapist, and I've embraced the mission of
00:17helping people relieve the pain and discomfort with the easy exercises that anyone can do.
00:22And how do these exercises relieve the pain? Is it like something supernatural?
00:27These exercises restore good movement to your body. And good movement aligns joints, relaxes muscles,
00:36stops straining ligaments, and even supports nerve function and circulation. That's what relieves
00:42pain and discomfort. In the first exercise, we're going to restore proper movement to the diaphragm.
00:50Many people don't know this, but when the diaphragm functions well, it gives the intestines a kind of
00:55natural massage while we breathe. A what? Hang on. The diaphragm is the primary breathing muscle,
01:02and it works like this. When you breathe in, it goes down. When you breathe out, it goes up.
01:09And this up and down movement also squeezes and releases the bowel. This massage helps the entire
01:17digestive system from the stomach all the way to the end of the bowel. In other words, this massage
01:24makes sure the poop gets to the right place at the right time. Why aren't we finally going to have
01:28some luck? I'm thinking Hawaiian Dutino competition. And to restore good movement to the diaphragm,
01:36helping it relax and function better, we're going to massage the area.
01:42For this, you'll need to lie down using a comfortable pillow with your legs bent.
01:50And the massage is underneath the ribs using the pads of your fingers, not your nails. Okay? I'll need
01:56to lift my shirt a bit here. Excuse me. Take a look. The ribs form this shape. We're not going
02:03to press on the ribs.
02:04It's underneath the ribs still. You press just a little bit so your hand sticks to the skin of your
02:13abdomen.
02:13And you're going to trace this line slowly, following the ribs as far as you can reach.
02:24It's not meant to be pressed too deeply. The massage is more like gently lifting the skin away from the
02:30muscles underneath. This relaxes the muscle because we're massaging the tendon and it helps blood
02:39circulation, helping more blood reach this muscle. All right? Let's do it together. It's 10,
02:46slow strokes at your own pace, at a pleasant and comfortable rhythm for you.
02:54Try to breathe in a relaxed way and let your fingers glide. If it feels uncomfortable, you can use a
03:02little
03:02bit, just a tiny bit of massage gel, moisturizer, massage oil, because we need to pull the skin with
03:11our fingertips. Okay? Go at your own pace. If a region or side feels sore, ease upon the pressure to
03:22keep
03:22the pain to a minimum. Ideally, you want to do this exercise without any pain. If that's not possible,
03:29keep the pain to a minimum. And also remember to practice gratitude. Okay? If you are here, if any
03:37exercise helped you, it's because someone shared the video, the link with you, or because someone liked it
03:43and YouTube showed this video to you. So if any exercise helps you, be grateful.
03:52Go at your own pace. Okay? I know a lot. A lot of people who think massage means digging,
04:00sinking your fingers under the ribs, but it isn't. Remember, the idea is like you're trying to
04:07peel the skin away from what's underneath. Okay? The skin from the muscles peeling the skin from
04:14the bones, from the tendons. Seven. Seven. We're almost done.
04:27If you want, you have the option of doing one side at a time. In my opinion, it takes longer.
04:35The result is the same, but it's more tiring. However, if it's easier for you, you can do it this
04:43way.
04:43Do one side, 10 strokes, 10 massage strokes. And then on the other side, 10 more massage strokes.
04:54This is very relaxing. You notice that throughout the exercise, it seems like your body relaxes,
05:01and your hand, even without applying more pressure, sinks in deeper. It goes deeper under the skin.
05:09And at the end of the 10 times, you'll see that you'll have this tattoo, this red mark here.
05:15It's a sign that you did the exercise right, that you helped the blood circulation. You helped bring
05:20more blood to this muscle. A muscle that receives blood, oxygen, and nutrients is able to relax.
05:28Phew! I did it, guys! Relaxing these two areas of the body is extremely important for the gut. On the
05:35right side, it helps with the passage from the small intestine, which is narrower, to the large intestine,
05:40which is wider. And on the left side, it helps right at the end of the intestine. It's like giving
05:46it that final little push the bowel needed. And to relax the bowel, we're going to stay in the same
05:58position as the first exercise. Lying down with the pillow comfortably and legs bent. So, in this
06:07position, we're going to go in with the pinky side of the hand, like we're scooping in right by the
06:13hip
06:13bone. Okay? Imagine you are at the belly button. You go down and outwards. Before you reach the hip
06:21bone, this is the area right here that we're going to massage. The technique is easy. You'll be able to
06:28do it along with me. You're going to press the palms of your hands against the skin. Push the skin
06:35and then
06:36dig in with the pinky side of your hands, as if you're scooping. Go slow, take your time and go
06:44as
06:44deep as it feels comfortable. Okay? You'll probably feel a bit uneasy. Some sort of sensation, some
06:51tingling, some feeling. A bit unusual, but it's not pain or discomfort. Once you reach that point,
07:01you'll pull both hands together towards the belly button. Just pull a centimeter and that's the
07:08position we're going to hold for a minute. Okay? Don't worry about the time. I'll time it here on my
07:13watch.
07:16If you need to, pause the video to find the right hand position before we get started.
07:20Ready? Then let's do this.
07:24Push the skin and dig in with the side of your pinky finger. Look and pull a centimeter
07:31toward your belly button. And keep your breathing relaxed.
07:38Soon, this position will become comfortable for you. Okay? Remember that you shouldn't feel pain.
07:45It's just a different sensation, an unfamiliar sensation. We're not used to massaging or touching
07:52our intestines. And very soon, you will feel a wave of relaxation.
08:00And let me take this chance to remind you, okay? If you're a student on the BNB platform, the series
08:06on sciatic pain is already on the platform. You can already click there, go in, click, watch,
08:14binge watch the series. As always, I start with guidance on how to build your good movement routine.
08:22There's the sciatic nerve test. So you can find out if the problem really is the sciatic nerve. The sciatic
08:29nerve's path. Wait a minute, let's stop. Do it the same way on the other side, okay? Ideally, you should
08:37always start on the right side and finish on the left, because that's the path your intestines follow.
08:43But if it's better for you, if doing the right side first and then the left is a problem, do
08:48it in the
08:48order that works for you. The important thing is that you do the exercise, okay? So let's do the left
08:55side. If needed, pause the video, find the hand position, and here we go. One minute, push the skin,
09:05sink your pinky finger in, and pull both hands one centimeter toward the belly button.
09:12As I was saying about the sciatica series on the platform, there's a sciatic nerve test for you to
09:19know whether you have true sciatica or false sciatica. And it also shows how you can build
09:24your good movement routine, whether it's true sciatica or false sciatica. And of course,
09:31there are exercises for us to do together, all right? Plus, we had our first exclusive live
09:37stream with the July BMV students. And then I talked about issues with the supraspinatus
09:46shoulder muscle, like tendonitis, tendinopathy, Mercedes. It worked for those two. And even tendon
09:58ruptures, which was Rodrigo's case. Our student who asked the question. So the platform is updated. If
10:06you don't know what the BMV platform is, click the first link in the video description to find out what
10:12it is. And most importantly, learn how it can help you and how to become a BMV student.
10:19And that was it. Man, I really relaxed with that one.
10:25And it's from the base of the spine, from the sacrum, that the nerves that control bowel movements
10:30and the urge to go to the bathroom emerged. Restoring proper movement to the sacrum wakes up
10:36these nerves and helps regulate the bowels. And to restore proper movement to the sacrum and wake up
10:41these nerves. First, you're going to make this V shape with your hands, okay? Close your hands and
10:47place them like this. See, making this sort of V shape. Memorize this hand position well,
10:54because you're going to place your hands this way, like this, right here behind at belt level.
11:01I lowered the belt a bit here. See, at belt level, where your hands touch, that's where you'll keep them.
11:08And you're going to lie down on your hands. I'm going to grab my chair here because the bench is
11:12small.
11:16Place your hands down. Lie down on your hands. You can use a pillow or not. Whatever is most comfortable
11:22for you. If when you lie down it already hurts or is bothering you, wait a little while for the
11:29pain
11:29to decrease by at least 80% decrease by more than half. And then you start doing the exercise.
11:38Look, extend your leg and bend it. We're going to do this 10 times with each leg.
11:45You can do all 10 times in a row with one leg and then all 10 times in a row
11:51with the other.
11:52Or you can alternate. Do the right one. Do the left one. Okay. Five.
12:03Six. You'll feel your sacrum, the base of your spine and your pelvis, your pelvic area,
12:10moving against your hand. Eight. Seven.
12:15Nine. Here are. And 10. Now the other side.
12:25Two. If you need to stop and rest, you can do smaller sets. No problem at all.
12:31Four. Or worst case scenario, just do as many as you can.
12:38Five or six. Seven. Eight. Nine.
12:50And 10. 10 great stuff. Doing some breathing exercises before bed and after waking up also
12:56helps your bowels work like clockwork. I've already shown some exercises like that in this video right
13:02here. Just click and watch. And remember, if an exercise helped you, it can help other people too.
13:07So hit the like button and share this video with whoever needs it. That's all for now. Big hugs and
13:13see you next time.
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