00:00herniated disc, lower back pain, pain that radiates to the glute, goes down the leg sciatica.
00:05This is the most important exercise for your spine and I can bet that this exercise will help you
00:11because first your spine will stay still the whole time. It's a safe exercise and there's
00:17no risk of straining and second in 20 years as a physical therapist and 10 years here on the
00:22internet. What I've seen bring the most relief to my patients lower backs was unlocking the hips.
00:30This exercise is a combination of two techniques. We're going to start from the outside in because
00:35it doesn't make much sense to try to unlock the inside if the outside is all tight.
00:39And the three major hip muscles that accumulate this tension that go into spasm are the muscles
00:45that are located between the level of the belt and the hip. Tensor fascii latae, gluteus medius and
00:52gluteus maximus. Changing clothes might help you see better. I ended up looking like a capitinga master
00:57but what matters is that you understand. Here between the level of the hip bone, the belt line
01:03and the hip, we have the tensor fasciae. In the front, the muscle that usually causes knee problems,
01:08the gluteus medius in the middle and the gluteus maximus. Back here in this region between the belt
01:14and the hip, we're going to look for the worst pain point, the most painful spot using the pad of
01:21the
01:21thumb. Go slowly, gently. You might find a spot. Ouch, I found one here. You might find a spot that's
01:27very sore in that area or a spot that triggers pain, a pain that goes to the knee that goes
01:32to the spine.
01:33The important thing is to find that most painful spot. Keep a light pressure so you don't cause or
01:39feel too much pain. Let's stay still for 30 seconds. You'll feel the muscle relaxing under your finger,
01:46that tension point melting away, the pain decreasing and stopping its radiating. After 30 seconds,
01:53we're going to start slowly moving from side to side. Little by little, you'll feel the muscle
01:59waking up. It contracts under your finger without pain. Here's a tip. You can do this exercise on both
02:06sides at the same time. After that one minute, 30 seconds staying still, 30 seconds moving, let go and
02:13see what changed in your hip. And if your lower back feels less painful, feels lighter, you know that
02:19your pain has a positive mechanical factor and you just found a way to relieve that pain. And if you
02:25want
02:25to improve even more, you have access to a two week exercise program to do at home following the daily
02:32video. In the light spine program, we work on the four pillars of a healthy spine. It improves points of
02:39muscle tension, helps decompress the joints, activates the right muscles that support and protect the
02:46spine, and improves other parts of the body that throw our entire spine out of balance.
02:52After relieving the external muscle tension, it's much easier for us to unlock the joint and improve
02:58mobility. So in the second part of the exercise, you're going to sit with your legs crossed with the
03:04leg you want to improve on top, and we're going to do it. Three pushes, relax with the knee down.
03:10Three
03:10pushes, relax with the knee up. Look, relax, let your knee drop to the floor, rest your hand on your
03:16knee
03:16and use just a little force to push, lifting your knee toward the ceiling. And don't use too little
03:21force with your hand, hold it for a few seconds and relax. Pay attention, the knee relaxes, the hand
03:27doesn't push. You're going to repeat this three times, three pushes, relax, really focusing on relaxing.
03:35Then hold the knee from underneath, lift the knee up as far as it doesn't hurt, and this time the
03:41force
03:41will be pushing the knee toward the floor and the hand doesn't let it look, push, hold for a few
03:46seconds
03:46and relax. Do this three times as well and you should do it several times a day. If your spine
03:52feels much
03:53looser, much lighter, you should repeat this exercise once a day on each side to maintain hip
03:59mobility. And if you feel a lot of relief in your lower back, you can use this exercise to relieve
04:05the pain whenever you need to. And if you feel pain when turning in bed in this video, I show
04:11you how to
04:11solve that without losing sleep. Just click here on the screen. Remember to share this video with anyone
04:16who's been limping, only to one side. I'll stop here, a big hug and see you next time.
04:23If someone sent you this video, they're keeping an eye on you ma'am ma'am.
