How To Stop Knee, Hip, and Back Pain and Tightness

(0:00) For knee pain – this is another exercise for knee pain.
(0:03) Often times, I’ve already mentioned in another video that, with
(0:07) knee pain, front of the knee pain, inevitably
(0:10) the calf is incredibly tight usually
(0:13) either from inactivity, complete activity and the
(0:17) tissue is very hard and inelastic, or
(0:20) from just over muscularization,
(0:24) like if you’re mountain biker or, say, a weightlifter.
(0:28) People like that will tend to have really turgid calf muscles
(0:32) or have more elasticity than somebody who, say, does cad work all day
(0:35) and all night and sits that the afterwards and doesn’t do anything,
(0:39) but they will also
(0:42) have a very, very dense, tight, and shortened
(0:46) calf and limited ankle flexibility. Now, great.
(0:50) The other thing that also pops up is, especially for the athletes, is the gluts and the
(0:55) deep rotators will be
(0:56) way too tight. They’ll just be over tightened and extremely
(1:01) dense and inelastic so they force the body into
(1:06) this position. They can’t completely straighten their leg. There will be a slight
(1:10) bend in the leg because of the quads
(1:12) and the hamstrings, quads, and deep rotators are just so large
(1:17) that they’re contracted usually from over
(1:20) exercise strength training.
(1:24) You’ll see this a lot in, again, weightlifters, cyclists – like heavy cyclist like mountain
(1:28) bikers – and bodybuilders –
(1:33) really common. Probably a lot of other things too, but those are three that come to mind really quickly.
(1:38) I’ve already shown you in another video how to
(1:41) loosen this calf, balance it out, and the ankle.
(1:44) If that doesn’t work go to the glut – the glut
(1:48) or the upper
(1:51) quadricep – but the glut, today we’ll deal with the glut. So
(1:55) to get a stretch in your glut, there are a couple different ways you can go about it. One
(1:59) of them – the one that I like the most is probably one of the least common.
(2:05) So I’ll start. I just start sitting with my legs out
(2:11) and I’ll take one leg and I’ll bring
(2:14) my foot underneath, almost underneath my buttock, but just up to the
(2:18) top of the leg. This leg is bent. And then I bring this leg in
(2:23) and I can already feel tightness. I cycled yesterday, I ran yesterday.
(2:27) I’m a little bit tight. So this is actually going to feel good. Now I’m going to take this foot –
(2:31) now if I can’t get it to the outside of my leg, I’m going to leave it here.
(2:34) I’m going to try and get it to the outside of my leg and I want it to sit flat on the ground.
(2:38) It’s not going to be up at an angle, but flat. Okay. Now my
(2:42) right buttock – I’m on the side of my right hip, my left buttock is off the
(2:45) ground. I want my left buttock to be on the ground
(2:48) evenly like my right buttock. I’m just going to hug my
(2:51) bent knee here, sit straight up,
(2:55) and slowly lower myself down onto this buttock. That’s going to stretch this whole,
(3:01) this right upper hamstring,
(3:05) I’m sorry, quadricep and hip and the glut a little bit, too,
(3:11) the deep rotators a little bit, too. I’m going to start there, sitting straight up. You’ll want to bend, don’t.
(3:16) Sit straight up
(3:17) and then unfurl and I’ll do the other side. One side will always be easier than
(3:24) the other. You may never get your buttock on the ground. That’s
(3:27) okay. Just work it. You have to learn how to extend the center of
(3:32) this torso as you do this. That’s why you sit up. This foot is flat. This buttock is off the
(3:37) ground and I start a lower. Oh yeah. So
(3:41) for me it’s all in the right side. The left didn’t feel much of a stretch at all. The right completely, but I’m getting it from two different angles. And then you can go back and forth. I usually do a set of three. Stay there for thirty seconds to a minute. Have fun.

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