00:00Lower back pain or pain that goes down to the thigh.
00:03The likely culprit for this is the sole muscle, the PSOS muscle.
00:07And the solution isn't just stretching or just strengthening.
00:11The solution is doing the right movement in the right order.
00:15And you don't need to be thin, young, or flexible to have good movement.
00:20In this video, I'm going to show you this step by step with the best techniques for you to do
00:24at home.
00:25Starting with the massage, moving on to safe stretching, and only then beginning the strengthening.
00:32But first, let's start with the test. And here we go.
00:36This test will show you if your PSOS muscle is sore, accumulating tension, or creating a trigger point, causing that
00:45pain in your back, hip, or thigh.
00:47Lie on your back, with a pillow supporting your shoulders and head, feet flat on the floor, knees bent, so
00:55your abdomen is as relaxed as possible.
00:58We're going to look for this point, see how the muscle is, using our fingertips, right?
01:06Excuse me, let me lift up my shirt.
01:09Imagine a line between your belly button and this little bone here, this pointy bone on the side of your
01:16belly, the pelvic bone.
01:18Imagine a line connecting these two points.
01:22This distance is about eight fingers wide.
01:24You're going to measure two and a half fingers from the pelvic bone towards the belly button.
01:31And it's along this line here that you're going to press your fingertips in.
01:36You can press in deeply.
01:39The psoas muscle is attached.
01:40It starts back there at the spine.
01:43If you feel the muscle is sore, it's a sign that the PSOS is irritated.
01:49And we're going to help relieve the muscle, ease that irritation, that pain.
01:54If you felt a knot or a hard, tense muscle, it's a sign that the psoas is accumulating tension.
02:01It's overactive and can't relax on its own.
02:05We're going to help with that too.
02:07And if besides the knot, you felt the pain radiating to your back, your groin, your hip, or your thigh,
02:15it's a sign that you found a trigger point and we're going to deactivate that point, okay?
02:21If you haven't found a trigger point, don't worry.
02:24Look for the most painful spot, the most painful, the most tense area of the muscle.
02:29Just one spot for us to work on each day.
02:32I'll explain in a moment how we're going to use this exercise over the days, okay?
02:37If you found the trigger point, stay on the trigger point.
02:40If you didn't find it but found a more sensitive spot, stay on the worst spot.
02:45Ease up on the pressure.
02:47I want a light pressure.
02:48I don't want you to feel unnecessary pain.
02:52And just relax your body, keeping the same light pressure from start to finish.
02:58Hold that spot, that light pressure, for one to two minutes.
03:02Watch what happens to your body, the muscle melting under your finger,
03:07the trigger point dissolving under your finger.
03:10The pain decreases, stops radiating, so to speak.
03:15After two minutes or once the pain is gone,
03:18release slowly and do the same thing with the worst spot on the other side.
03:24You will repeat this exercise once a day,
03:27as long as your body needs it, as long as the muscle is sore.
03:32Applause.
03:34After deactivating the trigger point, the tension point,
03:37it's time for us to do a specific stretch.
03:40Pay attention because I'm going to show you several stretches
03:43from the easiest to the most advanced, the most difficult.
03:47You will try all of them and repeat.
03:50You will do the stretch once a day.
03:53Which one gives you the most feeling of stretching,
03:56like when you wake up in the morning?
03:58Remember, when you wake up, you have that good stretch.
04:01You feel like you're stretching, but it's very comfortable, very pleasant.
04:06It doesn't hurt, it doesn't pull, it doesn't bother you.
04:10The stretch that gets closest to the feeling of stretching in the morning
04:14is the stretch you're going to do every day, once a day.
04:19Understood?
04:20Let's start with four stretches lying down.
04:23The first one, simply lying on your stomach,
04:26supporting yourself on your elbows.
04:29This position is a light stretch
04:32where you can relax your body more and more each time.
04:35Stay in this position for 30 seconds to one minute,
04:40really focusing on relaxing
04:42with your breathing loose and relaxed.
04:45Next step, next stretch,
04:47is to pull a little more on the lower part.
04:50And then you'll use the muscles of your knee,
04:54your thigh, which go through your hip.
04:59To increase this stretch,
05:01simply get close to the wall,
05:03preferably touch your knees to it,
05:05and keep the same position.
05:07So,
05:09from 30 seconds to one minute.
05:12Third stretch,
05:13we're going to target the upper part.
05:15The continuation of the PSOS muscle is the diaphragm.
05:19So,
05:20you're going to spend more time exhaling
05:23and less time inhaling,
05:24right?
05:25Look,
05:25exhale.
05:29Very relaxed.
05:30Inhale,
05:31exhale.
05:40Stay in this position for 30 seconds to one minute.
05:44You'll see that this breathing
05:46will become more and more natural.
05:48That means your body is accepting the stretch.
05:51The fourth stretch,
05:53making it a little bit harder,
05:55is to stretch one side at a time
05:57in this same position.
05:58You're just going to bring one leg to the side
06:01while the other leg stays on the wall,
06:04which is the side that's stretching.
06:06You'll feel that it's a deeper stretch,
06:09but it's like it's stretching
06:10another part of the muscle.
06:13Remember to test and see
06:15what gets closest
06:16to that stretching sensation.
06:18In this position,
06:19you can do it with or without breathing.
06:22Also,
06:23for 30 seconds to one minute
06:25on each side.
06:27After that,
06:28we increase the difficulty
06:29by changing the position,
06:31okay?
06:31So,
06:32it won't be lying down anymore.
06:33Now,
06:34we're going to kneel.
06:36Always remember to stay close to the wall.
06:38This is important
06:39to give you more safety,
06:41okay?
06:41At arm's length,
06:43you're going to keep
06:44one foot on the floor
06:46and the other knee
06:47can use a mat,
06:48a pillow,
06:49or a slipper.
06:50Okay?
06:51Stay in this position here
06:54without letting your hips rotate.
06:56You're going to get close to the wall.
06:59See?
07:00You'll feel a good stretch.
07:02Count to five
07:03and come back.
07:04Do this up to 10 times
07:06with each leg.
07:07The next step
07:09is to keep the same position
07:11and pull up again.
07:13So,
07:14keep the stretch out in front.
07:16Raise the arm
07:17on the same side
07:18as the leg that's behind
07:20and just lean.
07:24You feel the stretch
07:26much deeper
07:27and more spread out
07:28in your body,
07:29right?
07:31Count to five
07:32and come back.
07:33Do this up to 10 times
07:35with each leg.
07:36These exercises
07:37relieve the pain.
07:38For everyone
07:39who has the mechanical factor,
07:40it's accumulated tension,
07:42a misalignment,
07:44or muscle weakness
07:45that makes
07:46what you're feeling worse.
07:47The person
07:48who treats this way,
07:49discovering the real cause
07:50of the pain
07:51and restoring
07:52the good movement
07:52your body needs
07:53is the physical therapist.
07:55But don't worry,
07:56if you don't have
07:57a good professional
07:58who does this kind
07:59of treatment,
07:59I've taken these
08:00nine years of experience
08:01here on YouTube
08:02teaching people
08:03all over the world
08:04through the internet.
08:05And I created
08:06a specific exercise program
08:08for the spine
08:09for you to do at home.
08:10It's a step-by-step guide.
08:12Now,
08:13let's move on
08:13to safe strengthening
08:15and we only move on
08:16to strengthening a muscle
08:17that is over-activated.
08:19After deactivating
08:21the main tension point
08:22and doing a light stretch
08:24to improve circulation.
08:26Remember
08:27that you have to
08:28follow this order
08:29every day.
08:30Deactivate the main point,
08:31gentle stretching
08:32and only then
08:34move on to strengthening.
08:35At most in a week
08:37you'll notice
08:38that your body,
08:39your muscle
08:40no longer need
08:41this preparation
08:41for strengthening.
08:44This is the time
08:45to start
08:45or get back
08:46to physical activity
08:47without fear.
08:48I'll show you
08:48several exercises.
08:50You will choose
08:51the easiest exercise
08:52to do every day
08:53once a day.
08:54Choosing the easy exercise
08:56gives your body security.
08:58Do you understand
08:59that your body
09:00is telling you
09:01this is the best one
09:02to start combined strengthening?
09:04And you will do
09:05as many movements
09:06as are easy
09:07and comfortable for you.
09:09If you start
09:10to get tired,
09:11feel pain
09:11or strain
09:12during the exercise,
09:13repeat the whole sequence
09:14tomorrow.
09:15We will do
09:16the exercises
09:17in a chair.
09:18The first exercise
09:19is done sitting down
09:20with your back
09:21well supported.
09:22If needed,
09:23use support
09:24for your lower back.
09:25Keep your posture
09:26upright the entire time.
09:28With your foot
09:30on the floor,
09:31you will simply
09:31lift your foot,
09:33move your thigh
09:34away from the chair,
09:35hold it,
09:36count to five
09:37and lower it slowly.
09:39You will do this
09:40up to ten times
09:41with each leg
09:42up to ten times
09:43because you should
09:44repeat it
09:45as long as it feels
09:46easy and comfortable
09:47but no more
09:49than ten times.
09:49For the second exercise,
09:51stand next to the chair,
09:53keep your back
09:53straight and upright
09:54and place one foot
09:56for support.
09:57You can use
09:58the backrest
09:58for balance,
09:59lift your leg,
10:00move your foot
10:01away from the chair,
10:02hold it,
10:03count to five,
10:04then slowly return
10:05as well
10:05up to ten times
10:07with each leg.
10:08For the last exercise,
10:10I like to use
10:11a floor cloth.
10:12I've already prepared
10:13it here
10:13to help you slide better.
10:15Place your foot
10:16behind the chair
10:17and use the backrest
10:18to balance your foot.
10:20You're not supposed
10:21to put your weight
10:22on it,
10:23just slide the floor cloth
10:24back as far as is
10:26easy and comfortable
10:27and count.
10:29Hold for five
10:30and come back,
10:31bringing the floor cloth
10:32back again
10:33up to ten times
10:35with each leg.
10:37To further improve
10:38your spine,
10:38you need to align
10:39your pelvis.
10:40In this video,
10:41I show the best way
10:43I know to align
10:44the pelvis
10:44and balance
10:45the entire spine.
10:47Share this video
10:49with someone
10:49who feels
10:50any back pain
10:50or has any spine problems.
10:53I'll stop here.
10:54A big hug
10:54and see you next time.
