Colm thank you so much! I have suffered from widespread chronic pain since childhood. I have seen countless doctors, chiropractors, massage therapists, done all of the yoga, stretching, exercises, taken all of the medicine including homeopathic alternatives. Nothing worked and no one could get to the root of the problem. Until yesterday when I tried your twisted pelvis sequence. I now believe my pelvis has been twisted since birth. The relief was so intense and unexpected I cried. Not only has pain left my pelvis, I also felt a chain reaction of the decades of constant ever growing tension it caused from my pelvis up start to relax. I intend to carry on daily. You have done more than relieve pain, you have given me hope for the future. This is long and grammatically awful and you will probably never read it, but I just had to say thank you for saving my life. You are a true gift to humanity. You could charge so much money for the life saving help you give for free. I could go on forever with my gratitude. -Best wishes Kelli
Hi Kelli, I'm so glad to have been able to help you. There is no limit to how much you can improve. I'd strongly recommend practicing the Daily Routine video. It covers all the most fundamental movements that everyone should learn. Here it is: Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Also explore all the twisting movements at your leisure, they will all help. You can join my mailing list if you're interested in learning more: ➡️ bit.ly/3R4zOVH Can I share your comment on my social media? Thanks for watching and enjoy your practice!🙏
Sorry for the delay in response. I would be honored for you to share my comment. Thank you for the recommendations. Quick question, is there a routine for the eyes?
Thanks Kelli! The only one I have that includes eyes so far is this: ua-cam.com/video/QyMQsd0soak/v-deo.html Working with the neck & Shoulders should also help. Alternatively search UA-cam for Feldenkrais explorations for eyes, there's loads of them.
Wow, this is powerful, I felt the pain, almost like a ball of muscle spasm release when crossing over my leg when doing the leg hip hikes. Nothing has got to it, tried stretching, heat treatments, physio, and chiropractors. These are small and mighty exercises, even the sensation is coming back in my right hand. I can't believe it! Thank you!
You're very welcome. Nice work! Glad you experienced a positive change. Be sure to follow the Daily Routine video to learn the fundamental movements and continue improving. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
i have been doing movements from many teachers and doing them for a long time helps me see more how connected our bodys are and Somatics learning and teachings that have helped in many ways, still hoping to see and feel more permanent changes.
Wow! I've had a twisted pelvis for most of my 60 years and this video just made a huge difference in bringing my hips back into alignment. Thank you so much! I just found your channel about a week ago and I keep finding video after video that are incredibly helpful.
That's awesome Stacy! Glad you are finding my videos helpful. Be sure to follow the Daily Routine video to get a grasp of the basics. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Any questions let me know and thanks for watching.
Not all heros wear capes. Thank you sir. I did this along with 3 other videos. I have had a extremely locked high left hip. And pelvic tilt. Today is the first day i dont look like a question mark. Ive been to numerous chiropractors, and I have done every "pt" tilt program that i have seen for stretching and strengthening. Thank you for making these videos. I have to say. I started it as a joke as i was on video 30 for the night at 3am. Surely, he doesn't want me to twist it more. But why not. And it worked. It freakin worked!!!
Ha! It's so crazy it just might work right? Glad it helped you my man. Be sure to check out the Daily Routine video too. It covers all the most fundamental movements and will help you continued to improve. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching.
You got it! Be sure to follow the Daily Routine video too as that covers all the fundamental movements and will help. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html And here's some more movements that address twisting/rotation ua-cam.com/video/QyMQsd0soak/v-deo.html ua-cam.com/video/Vy-1XMy-JLY/v-deo.html Thanks for watching!
I can't tell you the money I've paid to put my hips right after a fall years ago or the pain... This has helped me do much 🙏 I'm nearly pain free and there's a massive difference in the twist that would not go away. I will continue to practice this until it's all eased away. Thank you Colin, your a bloody genius 😀
Hi Shelley, Glad it helped. Be sure to follow the Daily Routine video too for further learning and improvements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching🙏
I have had serious issues with this for years - did the exercise once through on each side and 90% of the symptoms are gone. This channel is GOLD. I can't thank you enough!
You're very welcome! That has made my day. Be sure to check out my Daily Routine video, it covers all the most fundamental movements for continued improvement. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Let me know how that goes and thanks for watching.
Wow! What a difference the first time...i now feel it more on the opposite side. Thank you for making these exercises very doable. Makes me keep coming back for more!!❤
You're welcome Melissa! It would be a good idea to practice the walking sequence now that your feeling less twisted, that will help to improve your gait and balance and make walking feel smooth and easy. Here it is: Better Walking - ua-cam.com/video/j3LmYjKlhWE/v-deo.html Thanks for watching!🙏
This is everything that I have been looking for. My plevis is rotated to the left, very stubborn even after so many stretches for years. And just 3 of these daily almost solved my problem. Thank you again for what you do. You deserve a million views ❤
Wow, i watched this to learn and later did the exercises, but didn't remember all of it... However, the bit i did fixed my twisted pelvis, all straight again. I'm so in love with these exercises, years, decades of pain are just gone. Feeling grateful and empowered 🙏
You're welcome Ellen B! Glad they have helped you resolve your pain. Be sure to Practice the Daily Routine regularly to keep improving: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
This is part of my new daily practice, I have suffered from chronic pain a in recent years functional neurological disorder after trauma ,your somatic exercises are helping me sleep, reduce stress and correct imbalances in my body that contribute to pain that I thought were permanent, You’ve honestly been a lifesaver to my health and wellbeing.
Thank you 🙏🏽 I’ve just recently twisted my pelvis (2 days ago) ive tried many exercises and this combination gave me relief and improved the pelvic rotation within 20-30 mins of working consistently on the exercises presented, Can’t wait to keep improving 💪🏽
You're welcome! Glad it helped. Be sure to follow the Daily Routine video too for further learning and improvements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching🙏
Glad it helped you feel better. If you want to make it stick I’d recommend following my daily routine video too. It covers the entire body in just 15mins. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching.
Really liking this one. Makes me realize that my shoulders are also twisted the other direction. Wondering if you have a video for twisted shoulder girdle. Also, want to say thanks for putting these on you tube. I have all of your follow along classes. 😀
Hi Linda, I certainly do. Here it is: ua-cam.com/video/iPc3r3AhC0A/v-deo.html Thanks for watching and I hope you’ve been enjoying the follow along classes. 🙏
Wow, this works so well! I have had a few sessions of Somatics so understand the basics and this and several other of the films have really helped me out. Things have been so bad the muscle spasms prevented chiropractic treatment from helping and the pain has been excruciating. The spasms are much reduced and although not pain free and not yet able to drive again I reckon the next visit to the bone setter will get me right again. The presentation and explanations are very clear and easy to follow, and your lovely voice is very calming. Many thanks, looking forward to being pain free soon and I shall keep up using these films.
Hi Jane, so glad you found this helpful. Be sure to follow the daily routine video too, it covers the most fundamental movements that everyone should practice. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Do you recommend the pelvic clock device. I am 91 years old, in a lot of pain. I am in the second day of doing your exercises. Have been to numerous therapist, pain management specialists, etc. I could sure use some relief. I am going to stick with your system. But, would the pelvic clock also be helpful. It was your statement about one side pressing down more than the other that gave me hope. I had noticed that for years. No one I had ever consulted had asked if one side was pressing down more than the other. I have, finally, a name for what has ailed me since I was in high school. I am hopeful now. Thanks for your video.
Hi Frank, I'm not familiar with that device I'm afraid. Here are some simple movements you can explore tho to help you tho: ua-cam.com/video/7Dbqb6EO55I/v-deo.html ua-cam.com/video/CZwtaa4Y8XA/v-deo.html Try those and let me know it goes. Thanks for watching!
Hi Colm. Thanks for a great sequence, I can definitely feel an improvement in my pelvic alignment. However, the problem I still have is severe muscle weakness in my right glutes (my pelvis twists to the left) and when I try the exercises that Physio’s etc have suggested such as hip thrusts/glute bridges, it seems as though the muscle is still too weak to take the strain and the back muscles still compensate; continuing my right sided lower back pain. What would you suggest is the next step for me after untwisting the pelvis? Thanks again for your great video 🙏
Hello, glad you found this video helpful. I’d suggest follow the daily routine video. It covers all the most fundamental movement that everybody needs. Give it a try and see how you feel afterwards. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching.
Thank you very much. I’ve had this twist in mine for a long time. I’m gonna have to do this frequently to break mine free as I can’t twist to the right very far. But the exercises did improve my feeling and released a lot of tension
You're welcome! Be sure to follow the Daily Routine video too, it covers all the basics and will help the changes stick. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Let me know how it goes. Thanks for watching
Glad you found it helpful Tia. Follow along to eh Daily Routine video to release and relax your entire body, here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks so much Colm, I've had a twisted pelvis for 2 years, and nothings worked, but your video released it first go. I'm in so much less pain. I've still got pain in my right glute, a really agonising sharp pain if I move too suddenly. Which of your videos might help release this residual pain on the formerly twisted side?
Hi Harry, follow the Daily Routine video. It covers all the most fundamental movements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html That should help generally, then after that try these two: ua-cam.com/video/rw234HU9VCM/v-deo.html ua-cam.com/video/j3LmYjKlhWE/v-deo.html Let me know how that goes.
You're welcome, glad it helped! Follow the Daily Routine to continue improving, it covers all the most fundamental movements everyone should practice. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Do you have a video that specifically helps for a leg that is too internally rotated? My pelvis is twisted, but my leg is also very internally rotated and I need help fixing that. Thank you!
Hi Kaitlin, sure check out the following videos. The trick is you will need to deliberately internally rotate your leg, then slowly release. All of the videos below will cover that. ua-cam.com/video/DFqHh2NSJdM/v-deo.html ua-cam.com/video/fmeEvaikwe0/v-deo.html ua-cam.com/video/FOudp7VcnBw/v-deo.html ua-cam.com/video/cMIulObha68/v-deo.html Give them a try and let me know how it goes. Thanks for watching.
I will give this a shot. I have classic left AiC pattern. I also have Si Joint dysfunction. hypermobile. It's injured. Right side. Joint is fine. It's primarily the long dorsal sacroiliac ligament that has been causing me fits. Do you have anything that might help stimulate more bloodflow to the SI joint area without aggravating it, specifically the dorsal SI ligament? Direct masaage of the ligament i heard is helpful but only by someone who really knows what they've doing. Ive been going for shockwave but i want to try other methods like this and myofascial release that could help get that ligament to heal faster.
Hi. I am unable to cross one leg over the other, due to scoliosis of the lumbar spine. Is it OK to do this sequence with the legs bent and close together instead? TIA
Hi Dan, sure, lay out on your back with legs straight. Close your eyes and spend a few moments noticing the weightedness of your pelvis left to right. If left side of pelvis feels heavier into floor it’s twisted to left and vice versa. Retest this after doing the sequence to assess for change. Hope that helps and thanks for watching.
Have a look at the Daily Routine video as well. It covers all the fundamental movements including twisting/rotation. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Let me know how it goes.
@@LearnSomatics hi Colm, I have just completed one week on your 2 videos. Initial Observations - the pain in my right Psoas, SI joint is down about 40% - 50%. If you have a specific protocol to address the above areas as part of a Somatic approach or if you may want to do a video on this, it would be greatly appreciated. A tight right psoas for about 3 years now has lead to the lateral pelvic tilt and twisting of the pelvis. Glad to have found your channel. Thanks for all you do.
Hello, I hope all is well. Do we need to take a rest after every segment of movements so the nervous system can assimilate what we are doing, like with Feldenkrais, or no rest between movements?.✌️
Great question. It's good to take a brief rest between movements to allow time for integration and also so you can sense what's changed after doing a particular movement especially if it is a movement that is new to you. Thanks for watching.
Hi Colm, because of my recent injury,i am doing this again, i still cant get up from the floor to easily. i am twisted to the left, this helped some. i still can't get up from the floor. i think i might have a compression fracture , it was two months ago. My left rib in my back is sore , too, any suggestions.
Hello, a couple of suggestions. Try the opposite side first, if you can do it on opposite side, do the sequence in it's entirety on that side first. Then try the original side again. Try the Daily Routine sequence first, to improve comfort, relaxation and control of entire body first, here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Try some of the other twisting/rotation movements below first, then come back to this one. Here's three: Supine Twisting: ua-cam.com/video/FOudp7VcnBw/v-deo.html Steeple Twist: ua-cam.com/video/iPc3r3AhC0A/v-deo.html Trunk Rotation: ua-cam.com/video/Vy-1XMy-JLY/v-deo.html Twisting at waist: ua-cam.com/video/aLVUnNGJBLs/v-deo.html Let me know how that goes.
You found it!😄 Yes it should help. Also follow the Daily Routine video as that covers all the fundamental movements and will help to untwist your pelvis. Practice daily until you can do the movements effectively by yourself. Here is the Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
You're welcome! Be sure to follow the Daily Routine too, it covers all the most fundamental movements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching
Love your videos. I find your somatics instructions ine of the best! I have plantar faciatis on my right foot. And have done some of your videos. But you say that it is usually an issue with the pelvis? Would this twisted pelvis video help better than the one for plantar faciatis? I do feel tightness in my right hip when I do the arch and curl exercise with my right knee over my left.
Thanks! I'm glad you find them helpful. It's usually what we call a Trauma Reflex; an habitual contraction on one side of the trunk. This affects the pelvis position and in turn the hip, leg, foot etc. My advice is to follow the Plantar fasciitis video as this has a movement that twists the pelvis in it anyway. The Daily Routine video afterwards will also be helpful as it covers the entire body. Give those a try and see how you go. Planterfasciitis: ua-cam.com/video/FQfUDtLALg8/v-deo.html Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Do it every day for a week or so. Be sure to do it on both sides tho. Once you’re feeling even again the Daily Routine should be enough to maintain your comfort.
My left hip is hiked up but also my left ribs are lower & tight- so very little space between & everything tight. Can you suggest what I could do to help the rib cage please? Do these two go together? Many thanks in advance.
Hi Evelyn, have a look at the following videos to relax your waist muscles. Waist: ua-cam.com/video/PTIulsPPCl0/v-deo.html Side Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html Hip Hikers: ua-cam.com/video/KM-ICmGp-50/v-deo.html Do those on tight side first, then other side. Let me know how that goes! Thanks for watching.
@@LearnSomatics Thx I agree just never sure if too much twist ends up happening in lumbar area, what do you think? I loved the lesson already taught it :) and it worked like a charm!
Use the following videos first if your right hip is higher. 1. Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html 2. Side Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html 3. Hip Hikers: ua-cam.com/video/ALz4PTSp8NA/v-deo.html After them use the twisted pelvis one
I have scoliosis of the lumbar spine and find this movement painful, even though I know my pelvis is twisted and will benefit from this. It's slightly less painful if I don't cross my legs. Any tips Colm? Many thanks. Helen
Hey colin, when I stand I feel like my trunk is rotated to the right (left leg forward than the right one). But when I lie down, my left hip falls down raising the right side raised up. So which way should I follow the video? Like left leg up on my right knee or the other way around?
Thank you for these helpful videos! For the exercise, are you pressing the side of the hip down that is lower to the floor or higher when trying to lie in a neutral position?
Hi Angela, you are exaggerating what is already there. So if your hips feel twisted to the right, you will twist them MORE to the right. Hope that makes sense.
This is a great exercise for me. My osteopath told me I have a twisted pelvis to the left and mi right hip is higher than the left. Which of your videos would you recommend to do daily?
I'd recommend the Daily Routine plus the Steeple Twist & Side Bend. Links below. Just make sure to do all twisting movements in both directions. Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html SIde Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html Steeple Twist: ua-cam.com/video/iPc3r3AhC0A/v-deo.html Let me know how that goes. Thanks for watching.
I was just curious if it’s normal to be sore after doing some of these videos? I’ve done a few different ones and the ones especially with shoulders make the muscles around the shoulders and shoulder blades sore. I’m assuming that’s ok being that your releasing muscles but just wanted to ask. It’s not a painful sore but pretty sore like I did an intense workout.
Yes it’s not uncommon at all. The soreness should fade in a day or two. Keep practicing those movements it will help with the soreness. Thanks for watching.
Thank you a ton for this. I followed your instructions and could feel the pelvis balanced on second day. However I did the same on next day and feeling the twist again. Do we need to stop doing once we find the balance?
Do this one on both sides then do the Daily Routine video. ua-cam.com/video/pxqlAAVlRKU/v-deo.html It covers all the basic movements that everyone needs to learn and will help the changes stick better. Let me know how that goes.
@@LearnSomatics yes this is working sir. Now I can practice the exercises daily. I also have knee pain due to tight quads. Is there any exercise I should do for that problem? Kindly share your video link if you have covered quads exercises. Thank you 😊
Hello Colm My twist seems to have my pelvis twisted to the right and my head too but in between (ie rib cage mostly) I think is twisted left. Which explains my head being turned more to the right. So should I move my head to the right rather than the left in the first section? Or not do anything with my head and let it just be? And if I do that should I still be attempting to push the left shoulder down? That would be more my twist ie rib cage twisted to the left. Many thanks. BTW I'm still having to think about arching and flattening. It's definitely not in my muscle memory. Arching is the hard part as I keep only wanting to flatten. I shall keep practising as I think it's helping with one of my particularly ghastly pains.
If you favour flattening you will need to address that first before you get into twisting, try the following videos in the order presented. ua-cam.com/video/UvYaO7fEr7Y/v-deo.html ua-cam.com/video/C3Sn5HZfeWc/v-deo.html ua-cam.com/video/iPc3r3AhC0A/v-deo.html Try those then retest the twisted pelvis one. It should be easier. Let me know how that goes.
@@LearnSomatics Thanks Colm. I'll give those a go. I'd love to find a way of keeping both legs and head looking forward but moving the trunk to the right but that couldn't happen lying down ☺
@@myla6135 That would be easier to do from asitting position for sure. Have a look at this seated movement for ribs, it should help: ua-cam.com/video/Oa4cF5tO6C0/v-deo.html
Thank you so much, I’ve been having problems with a twisted pelvis for 50 years. I do find it very difficult to feel with side is pressing more down in the floor, is there an alternative way to assess what side to work with? My right hip is often higher up than the left. Thank you in advance.
Hi Helene, we call that a hiked hip, you can address that with the following video: ua-cam.com/video/KM-ICmGp-50/v-deo.html Try doing the hiking sequence and the twist sequence together. I'd also recommend the Side Bend and of the other hip hike videos. Hope that helps.
Your videos are really helping me. I have arthritis/an impingement in my right hip and thanks to your vídeos am walking much better, limping much less.Thank you! Going to check out your website for your online classes.
So glad to hear my videos are helping you feel better. I have 3 on demand video classes you can take anytime available here: app.arketa.co/learnsomatics/on-demand Thanks for watching.🙏
They are better done on the floor but you can do some of them seated, here is a playlist of seated somatic movements. ua-cam.com/play/PLqkYN2h6F-h460Ifqk1QQmn1_goWIOEt-.html&si=JViP5ctX_SiFPtgJ Give them a try and let me know how it goes. Thanks for watching.
You’re welcome Sir! Check out my Daily Routine video too, it covers all the basic movements for total body comfort. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching.
Thanks for this video. I’ve noticed that the older I get, the more likely I am to want to sit down, usually in awkward positions, which in turn has made my gait become SO awkward to the point that it’s almost uncomfortable to walk. I noticed an immediate difference after doing this once! How often would you recommend doing this? I imagine once everything is balanced you’d want to do both sides each session.
Hi, you can do this once or twice a day, no problem. Yep, definitely do both sides, as left affects right and vice versa. Be sure to follow the daily routine video too, it briefly covers the most fundamental movements that everyone should practice and will help you improve even further. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Also checkout my videos for improving balance and walking. I think you'd find them helpful. ua-cam.com/video/VUZvsqjUU8w/v-deo.html ua-cam.com/video/j3LmYjKlhWE/v-deo.html Let me know how you go and thanks for watching!
Thanks as always Colm for another helpful video! I've been reading the blog on your website, it's so interesting and educational. I'm trying to figure out if I tend towards the Red Light Reflex or the Green Light Reflex. Can a person have both at different times? 🤔 Is the former also known as the Startle Reflex and the latter aka the Stress Reflex in some of your videos? Thx very much! Kate
Hi Kate, I've been considering doing some videos on these topics. Do you think that would be helpful? Yes Red Light is same as Startle Reflex and Green Light is same as Stress Reflex. Red and Green are just the names Thomas Hanna used for them. Yes you can habituate both, he called that 'Dark Vice'. So in that scenario you'd be tight, both in front and back of body. Very common in elderly people as they have had more exposure over a longer time to more stress.
@Learn Somatics Thank you Colm! I would love to see videos on those topics! Dark Vice - great nomenclature. I'm sure I habituate both. It makes perfect sense now that you've clarified that a body can indeed be experiencing them simultaneously. I'm not quite elderly but we're all in that queue, n'est pas? I had a job in finance for many years where I spent a lot of time sitting until getting a standing desk after they became a thing, after which time I spent time standing and sitting but not doing a lot of moving at work. : / Fortunately, I'm not a desk jockey anymore. : ) I also was a workout junkie and have some overuse injuries. I'm a lot gentler on my body now including incorporating somatics which has been a lifesaver. It helps sooo much and it's super-efficient in terms of return on time investment as we've discussed. I've never been a yoga fan. IMHO, the poses are just not natural and don't feel good to me. While the endorphins generated may make you feel temporary relief after a session, it's not lasting. And it is stretching NOT pandiculating and as we know stretching doesn't work for sustained relief. Thank you again for your excellent and beneficial work and looking forward to future content!
Since 3 years I m suffering from SI JOINT pain. Have left high hip. Right foot rotated outwards. Right leg doesn’t take my weight. And the knee stays in a bending position. Like I can’t straighten my right leg knee and stand. When I do that my pelvis rotates. Can you recommend some exercises?? I want to end this suffering and get better. I can’t sleep on my back. It pains. Also I feel my pelvis goes into anterior tilt when I sleep straight.
Hi Diya, I'd recommend the following videos for starters. Anterior Pelvic Tilt: ua-cam.com/video/Tc55enRY8-A/v-deo.html One Side Low Back Pain: ua-cam.com/video/fRvHgOS9opc/v-deo.html Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html SI Joint Sequence: ua-cam.com/video/gSWmeBbO5WE/v-deo.html Side Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html Work your way through all of those over a few days and see how you get on.
Twisted pelvis for more than 20 years. Both sides. Chiropractor helped . I gave up 20 years ago. Currently have another back spasm coming from the pelvis. Scoliosis slowly resolving
Did you find this video helpful? I’d also recommend exploring the daily routine video. It covers all the basics. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
@@LearnSomatics thank you. I have a very long story to tell about my disability. Contributing factor ankle injury on the L. All lateral ligaments were completely torn. Ankle was very stiff.
If you have lower back pain start with the video below instead. ➡️Relieve Your Lower Back Pain Now [Without Stretching] ua-cam.com/video/NIbFgkfCsNM/v-deo.html Let me know how that goes.
Yes absolutely, thats what they are for. Explore the Daily Routine video, that covers all the most fundamental movements: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
i might have needed it, but,i didnt like it , in that in this movement, as in a few they might feel they might have helped somewhat, but, some moves leave me with too many uncertaint of doing them again, or if a diiferent movement or movements would be better, and it left me with more confustion of my pelvic position.
You're welcome! Check out my Daily Routine video to learn all the most fundamental movements and continue improving. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching
Hey Colm, I’ve done this and for some reason my right tilted pelvis is even worse… did I perhaps do something wrong? I understand pushing into the right side more, but it seems like my right side of pelvis is more open/externally rotated
Hi, sorry to hear that. Did you do this sequence in both directions? First to the tight side, and then to the opposite? You need to do twisting movements in both directions to even it out. I'd also recommend practicing the Daily Routine video to address the basic movements too, as these will also help you to untwist. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Beyond that you could also explore the Steeple twist movement below, again do it in both directions. ua-cam.com/video/iPc3r3AhC0A/v-deo.html Try those and let me know how it goes. Thanks for watching.🙏
@@LearnSomaticsHey colm, thanks for replying. I will try these on both sides. Also do you have any idea why it’s so much harder for my left leg to extend back when I do movements such as lunges? Is this due to a tight psoas on my left?
Yes that could well be the case. I have a few videos that address the psoas and hip flexors, explore the one I've listed below, then practice the Back Lift and then retest your lunging, you should find it feels easier afterwards. Psoas & Hip Flexor: ua-cam.com/video/DXEK22bVMxM/v-deo.html Back Lift: ua-cam.com/video/0Km1TPPGjJc/v-deo.html Let me know how it goes.
Not sure if it's twisted to the left or right. All I know is there's a hip hike on right and the pelvis is down on left. So what side is it twisted to?
When you lay down on your back, spend a few moments simply noticing which side of your hips/pelvis feels heavier, or more pressed into the floor. If left side is heavier you’re twisted to left and if right side is heavier you’re twisted to the right. If there’s any doubt just of the video twice, once in each direction and it will become very obvious which way you’re twisted. Let me know how it goes.
Lay flat in the ground. Notice which hip feels heavier into the ground. Or if one feels slightly higher off the ground. Regardless which it is. You are going to go INTO your twist on purpose. Then slowly relax out of it. So if your hips are twisted to the right. Twist MORE to the right. Then slowly release back to rest. After you’ve done that a few times. You can twist in the other direction. Give it a try and let me know how it goes.
Hello! By making the twist deliberate you can choose to stop doing it. Follow the Daily Routine below to relax your entire body first, then try this again and see if it works better. Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching.
Great question. You have to go into the twist deliberately first, then slowly relax out of it. Once you’ve done that successfully, you can, and should, twist to the opposite side. Try it and see.
@@LearnSomatics thanks for the reply. Will try this and update. I had another question, the side towards which the pelvis is rotated is more stiff always? I have been battling with excessive stiffness and engagement of right side.
You’re welcome. You probably have one side waist tighter than the other. Have a look at the following video. Do it on your tighter side first. It should help to relax all your waist muscles quite a bit. How to Improve Your Balance [In Minutes] ua-cam.com/video/VUZvsqjUU8w/v-deo.html Let me know how that goes.
Hello, yes this will help. But please note in the video I twist my pelvis to the right first. You will want to do everything I do in the video but twisting to the left FIRST, so going more into your twist. Let me know how it goes.
You can usually tell by looking in the mirror, with me it’s very subtle but I know mine goes to right. I actually didn’t know but got it seen by a osteopath who said it first and now I definitely see it 100%… so perhaps see a professional to confirm or not first… it’s usually due to muscle imbalances…
Lay down on your back with legs straight. Notice if one hip feels more pressed into the floor. If right hip/buttock feel pressed more you're probably twisted to the right, and vice versa. Alternatively, you can just follow the video and do everything on both sides. It will become clear quite quickly which side you are twisted to. Hope that helps. Thanks for watching.
Watch your belly button. Is the direction more to the left, then your pelvis is left rotated. Or march on spot for 5 seconds, then look on your thighs. Left thigh is forward means right rotation. Right side is forward, pelvic is rotated to the left.
Just to clarify that's lower as in toward the table/ground, not towards the feet. Be sure to follow the Daily Routine video too, it covers all the basics. This twisting sequence will feel easier after too. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching.
I'm confused if my pelvis is twisted or its my ql tighter on one side. Like when I sit I feel my most weight on my right glute and I feel I favor the right side more while walking
Hello Aisah, follow the daily routine video and add the Side bend, see how you feel after working your way through both of those videos. They will cover everything you mention. Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Side Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html Let me know how you get on.
Not necessarily. Turn your pelvis to the left, and then to the right. If it's easier to twist it right, it's porbably twisted in that direction. And vice versa
Glad you liked it. Be sure to check out the Daily Routine video too. It covers all the fundamental movements for even further improvements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching.
Hi Colm, thanks great videos. This particular exercise is very uncomfortable for me. My hip flexors and psoas are very tight and this type of movement causes me to have twinges/spasms in my low back (as if my back is a out to go). Therefore, although I'm very aware that I need to release the tightness, I'm very nervous doing this exercise. Any suggestions how I might overcome this problem.
You're welcome! In that scenario, focus on releasing your hip flexors/psoas first. Use the movements in following playlist: ua-cam.com/video/CZwtaa4Y8XA/v-deo.html Then after use a more standard twist such as the Washrag.
Thank you Colm, I love all of the psoas and hip flexor release exercises and do them daily! I would be more than happy to buy your online classes but would like to keep them, rather than rent them, so I can refer to them whenever I need to check that I'm still doing the exercises correctly. Is there any way that this is possible, ie you add a 'purchase' option at a higher cost? Your email exercises and instructions are superb!
@@LearnSomatics Hi Colm, Thank you for acting so promptly 😊. I have purchased lesson one. I will be travelling from Austria (I'm very fortunately to live in the alps 10 months of the year) to the UK over the next few days, so will not be able to start the lesson until in the UK. I will let you know how I get on 😊. Thanks again and best wishes!
@@LearnSomatics ha! ha! I was thinking the same. The best though would be to have one leg one colour and the other another so we can see the legs being crossed if you see what I mean. Oh, and both contrasted against the dark of the table. Fuchsia and lime green? 😊 Just discovered your channel. I'm such a mess. I think I need to do nearly all of them. I appear to be imbalanced left/right, back/front as well as rotated one way below my waist and the other above. And one therapist added in scoliosis to all that as well. Thing is each of them sees something different and explains it in a way that I can't really grasp. I do like your approach though. Somatics might just be what I need. Many thanks for all your excellent videos.
Hi Colm, Today i did these two together, as imany times ithink what i do will help more than i thought when i was lying down, belly relaxed, head position better...... i got up belly hard, during the day it feels usually worse my ribs very close to belly/ abdoman to little to no separation, Colm does that make sense, i dont know if its a woman hormonal thing or do you think there's a woman's point of view , i would need, many people don't answer or understand me, i feel. ua-cam.com/video/xGANnh8Bhow/v-deo.htmlsi=sSiN_JutzbDTc8Ay
Ha! I've been doing this a long time. Have a look at the Daily Routine video too, it covers all the basics. Pressing the hips will feel easier after. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html Thanks for watching.
Hi Randy, if your right hip is forward you pelvis is twisted to the left. You can do the video regardless of which way your hip is twisted. All you need to do is exaggerate the twist that is already there. Go into it more. Then slowly release. Does that make sense. Let me know how it goes.
Follow the Daily Routine to learn all the basic movements then you can restart this one. ua-cam.com/video/pxqlAAVlRKU/v-deo.html Let me know it goes. Thanks for watching.
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Colm thank you so much! I have suffered from widespread chronic pain since childhood. I have seen countless doctors, chiropractors, massage therapists, done all of the yoga, stretching, exercises, taken all of the medicine including homeopathic alternatives. Nothing worked and no one could get to the root of the problem. Until yesterday when I tried your twisted pelvis sequence. I now believe my pelvis has been twisted since birth. The relief was so intense and unexpected I cried. Not only has pain left my pelvis, I also felt a chain reaction of the decades of constant ever growing tension it caused from my pelvis up start to relax. I intend to carry on daily. You have done more than relieve pain, you have given me hope for the future. This is long and grammatically awful and you will probably never read it, but I just had to say thank you for saving my life. You are a true gift to humanity. You could charge so much money for the life saving help you give for free. I could go on forever with my gratitude. -Best wishes Kelli
Hi Kelli, I'm so glad to have been able to help you. There is no limit to how much you can improve.
I'd strongly recommend practicing the Daily Routine video. It covers all the most fundamental movements that everyone should learn. Here it is:
Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Also explore all the twisting movements at your leisure, they will all help.
You can join my mailing list if you're interested in learning more: ➡️ bit.ly/3R4zOVH
Can I share your comment on my social media?
Thanks for watching and enjoy your practice!🙏
Sorry for the delay in response. I would be honored for you to share my comment. Thank you for the recommendations. Quick question, is there a routine for the eyes?
Thanks Kelli!
The only one I have that includes eyes so far is this: ua-cam.com/video/QyMQsd0soak/v-deo.html
Working with the neck & Shoulders should also help.
Alternatively search UA-cam for Feldenkrais explorations for eyes, there's loads of them.
Thank you so much. I have the same problem. 🙏🏻💜
Wow, this is powerful, I felt the pain, almost like a ball of muscle spasm release when crossing over my leg when doing the leg hip hikes. Nothing has got to it, tried stretching, heat treatments, physio, and chiropractors. These are small and mighty exercises, even the sensation is coming back in my right hand. I can't believe it! Thank you!
Nice,I just did it again, it feels good.
You're very welcome. Nice work! Glad you experienced a positive change. Be sure to follow the Daily Routine video to learn the fundamental movements and continue improving. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
i have been doing movements from many teachers and doing them for a long time helps me see more how connected our bodys are and Somatics learning and teachings that have helped in many ways, still hoping to see and feel more permanent changes.
Ty very mcu!
Wow! I've had a twisted pelvis for most of my 60 years and this video just made a huge difference in bringing my hips back into alignment. Thank you so much! I just found your channel about a week ago and I keep finding video after video that are incredibly helpful.
That's awesome Stacy! Glad you are finding my videos helpful.
Be sure to follow the Daily Routine video to get a grasp of the basics. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Any questions let me know and thanks for watching.
Not all heros wear capes. Thank you sir. I did this along with 3 other videos. I have had a extremely locked high left hip. And pelvic tilt. Today is the first day i dont look like a question mark. Ive been to numerous chiropractors, and I have done every "pt" tilt program that i have seen for stretching and strengthening. Thank you for making these videos.
I have to say. I started it as a joke as i was on video 30 for the night at 3am. Surely, he doesn't want me to twist it more. But why not. And it worked. It freakin worked!!!
Ha! It's so crazy it just might work right? Glad it helped you my man. Be sure to check out the Daily Routine video too. It covers all the most fundamental movements and will help you continued to improve. Here it is:
ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
This is the only video that has Actually made a significant difference in the way my pelvis feels. I cannot thank you enough!
You got it! Be sure to follow the Daily Routine video too as that covers all the fundamental movements and will help. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
And here's some more movements that address twisting/rotation
ua-cam.com/video/QyMQsd0soak/v-deo.html
ua-cam.com/video/Vy-1XMy-JLY/v-deo.html
Thanks for watching!
I can't tell you the money I've paid to put my hips right after a fall years ago or the pain... This has helped me do much 🙏 I'm nearly pain free and there's a massive difference in the twist that would not go away. I will continue to practice this until it's all eased away. Thank you Colin, your a bloody genius 😀
Hi Shelley, Glad it helped. Be sure to follow the Daily Routine video too for further learning and improvements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching🙏
I have had serious issues with this for years - did the exercise once through on each side and 90% of the symptoms are gone. This channel is GOLD. I can't thank you enough!
You're very welcome! That has made my day. Be sure to check out my Daily Routine video, it covers all the most fundamental movements for continued improvement. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Let me know how that goes and thanks for watching.
@@LearnSomatics Cheers buddy, will defintely check it out
Wow! What a difference the first time...i now feel it more on the opposite side. Thank you for making these exercises very doable. Makes me keep coming back for more!!❤
You're welcome Melissa! It would be a good idea to practice the walking sequence now that your feeling less twisted, that will help to improve your gait and balance and make walking feel smooth and easy. Here it is: Better Walking - ua-cam.com/video/j3LmYjKlhWE/v-deo.html
Thanks for watching!🙏
This is everything that I have been looking for. My plevis is rotated to the left, very stubborn even after so many stretches for years. And just 3 of these daily almost solved my problem. Thank you again for what you do. You deserve a million views ❤
Thank you! Channel hit 825, 000 views the other day, so we are getting there! 😃
Wow, i watched this to learn and later did the exercises, but didn't remember all of it... However, the bit i did fixed my twisted pelvis, all straight again. I'm so in love with these exercises, years, decades of pain are just gone. Feeling grateful and empowered 🙏
You're welcome Ellen B! Glad they have helped you resolve your pain. Be sure to Practice the Daily Routine regularly to keep improving: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
This is part of my new daily practice,
I have suffered from chronic pain a in recent years functional neurological disorder after trauma ,your somatic exercises are helping me sleep, reduce stress and correct imbalances in my body that contribute to pain that I thought were permanent,
You’ve honestly been a lifesaver to my health and wellbeing.
Hi Catherine, that’s amazing! Glad my videos are helping you so much. Keep practicing and reach out if you have any questions. Thanks for watching🙏
Thank you 🙏🏽 I’ve just recently twisted my pelvis (2 days ago) ive tried many exercises and this combination gave me relief and improved the pelvic rotation within 20-30 mins of working consistently on the exercises presented, Can’t wait to keep improving 💪🏽
You're welcome! Glad it helped. Be sure to follow the Daily Routine video too for further learning and improvements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching🙏
omg i think this actually worked. gonna continue to do it to make sure it stays in place but omg this just cured pain ive had for months
Glad it helped you feel better. If you want to make it stick I’d recommend following my daily routine video too. It covers the entire body in just 15mins. Here it is:
ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
Amazing as always ! Really helped my twisted pelvis! I am definitely walking with more balance , will repeat twice a day , thanks Colm !
Glad it helped! Be sure to do both sides Naveen.
@@LearnSomatics Will do !
Really liking this one. Makes me realize that my shoulders are also twisted the other direction. Wondering if you have a video for twisted shoulder girdle. Also, want to say thanks for putting these on you tube. I have all of your follow along classes. 😀
Hi Linda, I certainly do. Here it is:
ua-cam.com/video/iPc3r3AhC0A/v-deo.html
Thanks for watching and I hope you’ve been enjoying the follow along classes. 🙏
@@LearnSomatics Absolutely, I've got them on a playlist and work through them all in order and then start again:)❤
Wow, this works so well! I have had a few sessions of Somatics so understand the basics and this and several other of the films have really helped me out. Things have been so bad the muscle spasms prevented chiropractic treatment from helping and the pain has been excruciating. The spasms are much reduced and although not pain free and not yet able to drive again I reckon the next visit to the bone setter will get me right again. The presentation and explanations are very clear and easy to follow, and your lovely voice is very calming. Many thanks, looking forward to being pain free soon and I shall keep up using these films.
Hi Jane, so glad you found this helpful. Be sure to follow the daily routine video too, it covers the most fundamental movements that everyone should practice. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Do you recommend the pelvic clock device.
I am 91 years old, in a lot of pain. I am in the second day of doing your exercises.
Have been to numerous therapist, pain management specialists, etc. I could sure use some relief. I am going to stick with your system. But, would the pelvic clock also be helpful.
It was your statement about one side pressing down more than the other that gave me hope. I had noticed that for years. No one I had ever consulted had asked if one side was pressing down more than the other.
I have, finally, a name for what has ailed me since I was in high school.
I am hopeful now.
Thanks for your video.
Hi Frank, I'm not familiar with that device I'm afraid. Here are some simple movements you can explore tho to help you tho:
ua-cam.com/video/7Dbqb6EO55I/v-deo.html
ua-cam.com/video/CZwtaa4Y8XA/v-deo.html
Try those and let me know it goes. Thanks for watching!
Hi Colm. Thanks for a great sequence, I can definitely feel an improvement in my pelvic alignment. However, the problem I still have is severe muscle weakness in my right glutes (my pelvis twists to the left) and when I try the exercises that Physio’s etc have suggested such as hip thrusts/glute bridges, it seems as though the muscle is still too weak to take the strain and the back muscles still compensate; continuing my right sided lower back pain. What would you suggest is the next step for me after untwisting the pelvis? Thanks again for your great video 🙏
Hello, glad you found this video helpful. I’d suggest follow the daily routine video. It covers all the most fundamental movement that everybody needs. Give it a try and see how you feel afterwards. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
Fantastic as usual ❤
Thank you very much. I’ve had this twist in mine for a long time. I’m gonna have to do this frequently to break mine free as I can’t twist to the right very far. But the exercises did improve my feeling and released a lot of tension
You're welcome! Be sure to follow the Daily Routine video too, it covers all the basics and will help the changes stick. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Let me know how it goes. Thanks for watching
THIS WORKS AMAZING 🤩
Glad you found it helpful Tia. Follow along to eh Daily Routine video to release and relax your entire body, here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks
Thank you very much. I appreciate your support! 🙏
Thanks so much Colm, I've had a twisted pelvis for 2 years, and nothings worked, but your video released it first go. I'm in so much less pain. I've still got pain in my right glute, a really agonising sharp pain if I move too suddenly.
Which of your videos might help release this residual pain on the formerly twisted side?
Hi Harry, follow the Daily Routine video. It covers all the most fundamental movements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
That should help generally, then after that try these two:
ua-cam.com/video/rw234HU9VCM/v-deo.html
ua-cam.com/video/j3LmYjKlhWE/v-deo.html
Let me know how that goes.
This is great. Feels better for sure. Thank you so much.
You're welcome, glad it helped! Follow the Daily Routine to continue improving, it covers all the most fundamental movements everyone should practice. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
@@LearnSomatics thank you. Will do. Just discovered your channel. I will continue to follow. Gentle movements but very effective. Thank you
Do you have a video that specifically helps for a leg that is too internally rotated? My pelvis is twisted, but my leg is also very internally rotated and I need help fixing that. Thank you!
Hi Kaitlin, sure check out the following videos. The trick is you will need to deliberately internally rotate your leg, then slowly release. All of the videos below will cover that.
ua-cam.com/video/DFqHh2NSJdM/v-deo.html
ua-cam.com/video/fmeEvaikwe0/v-deo.html
ua-cam.com/video/FOudp7VcnBw/v-deo.html
ua-cam.com/video/cMIulObha68/v-deo.html
Give them a try and let me know how it goes. Thanks for watching.
@@LearnSomatics Thank you so much!! I will try them and get back to you!
I will give this a shot. I have classic left AiC pattern. I also have Si Joint dysfunction. hypermobile. It's injured. Right side. Joint is fine. It's primarily the long dorsal sacroiliac ligament that has been causing me fits. Do you have anything that might help stimulate more bloodflow to the SI joint area without aggravating it, specifically the dorsal SI ligament?
Direct masaage of the ligament i heard is helpful but only by someone who really knows what they've doing. Ive been going for shockwave but i want to try other methods like this and myofascial release that could help get that ligament to heal faster.
For SI Joint issues follow along to the video below.
ua-cam.com/video/gSWmeBbO5WE/v-deo.html
Hi. I am unable to cross one leg over the other, due to scoliosis of the lumbar spine. Is it OK to do this sequence with the legs bent and close together instead? TIA
Hi Helen, yes absolutely. Keep yourself comfortable at all times. Use this video:
ua-cam.com/video/A1nS9H_J2WE/v-deo.html
Thanks for watching.
Hi Colm, is there a definite way of finding whether the pelvis is twisted to the left or to the right?
Hi Dan, sure, lay out on your back with legs straight. Close your eyes and spend a few moments noticing the weightedness of your pelvis left to right.
If left side of pelvis feels heavier into floor it’s twisted to left and vice versa.
Retest this after doing the sequence to assess for change. Hope that helps and thanks for watching.
@@LearnSomatics thanks Colm. Started doing this workout twice a day now. Fingers crossed. Cheers again.
Have a look at the Daily Routine video as well. It covers all the fundamental movements including twisting/rotation. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Let me know how it goes.
@@LearnSomatics Hi Colm, cheers mate. I will give it a red hot go and report back
@@LearnSomatics hi Colm, I have just completed one week on your 2 videos. Initial
Observations - the pain in my right Psoas, SI joint is down about 40% - 50%. If you have a specific protocol to address the above areas as part of a Somatic approach or if you may want to do a video on this, it would be greatly appreciated. A tight right psoas for about 3 years now has lead to the lateral pelvic tilt and twisting of the pelvis. Glad to have found your channel. Thanks for all you do.
Hello, I hope all is well.
Do we need to take a rest after every segment of movements so the nervous system can assimilate what we are doing, like with Feldenkrais, or no rest between movements?.✌️
Great question. It's good to take a brief rest between movements to allow time for integration and also so you can sense what's changed after doing a particular movement especially if it is a movement that is new to you. Thanks for watching.
@@LearnSomatics Thank you for sharing your knowledge ✌️
Hi Colm, because of my recent injury,i am doing this again, i still cant get up from the floor to easily.
i am twisted to the left, this helped some. i still can't get up from the floor.
i think i might have a compression fracture , it was two months ago.
My left rib in my back is sore , too, any suggestions.
Hi Cindy, If you think you have a compression fracture you really need to get that checked out asap.
Hi, I was wondering if there are any cues to pesh the hip into the ground on the first one, as I find myself incapable of doing so? Thanks
Hello, a couple of suggestions. Try the opposite side first, if you can do it on opposite side, do the sequence in it's entirety on that side first. Then try the original side again.
Try the Daily Routine sequence first, to improve comfort, relaxation and control of entire body first, here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Try some of the other twisting/rotation movements below first, then come back to this one. Here's three:
Supine Twisting: ua-cam.com/video/FOudp7VcnBw/v-deo.html
Steeple Twist: ua-cam.com/video/iPc3r3AhC0A/v-deo.html
Trunk Rotation: ua-cam.com/video/Vy-1XMy-JLY/v-deo.html
Twisting at waist: ua-cam.com/video/aLVUnNGJBLs/v-deo.html
Let me know how that goes.
Thank you, could this help with a tilted and turned pelvis?, if so, how often should I do this?.
Thank you ✌️
You found it!😄
Yes it should help. Also follow the Daily Routine video as that covers all the fundamental movements and will help to untwist your pelvis.
Practice daily until you can do the movements effectively by yourself. Here is the Daily Routine:
ua-cam.com/video/pxqlAAVlRKU/v-deo.html
@@LearnSomatics Thank you so much!✌️
Thank you for that!
You're welcome! Be sure to follow the Daily Routine too, it covers all the most fundamental movements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching
Love your videos. I find your somatics instructions ine of the best! I have plantar faciatis on my right foot. And have done some of your videos. But you say that it is usually an issue with the pelvis? Would this twisted pelvis video help better than the one for plantar faciatis? I do feel tightness in my right hip when I do the arch and curl exercise with my right knee over my left.
Thanks! I'm glad you find them helpful. It's usually what we call a Trauma Reflex; an habitual contraction on one side of the trunk. This affects the pelvis position and in turn the hip, leg, foot etc. My advice is to follow the Plantar fasciitis video as this has a movement that twists the pelvis in it anyway. The Daily Routine video afterwards will also be helpful as it covers the entire body. Give those a try and see how you go.
Planterfasciitis: ua-cam.com/video/FQfUDtLALg8/v-deo.html
Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks Colm!
How often does should I do this, every day?.
Thank you ✌️
Do it every day for a week or so. Be sure to do it on both sides tho. Once you’re feeling even again the Daily Routine should be enough to maintain your comfort.
@@LearnSomatics Thank you ✌️
My left hip is hiked up but also my left ribs are lower & tight- so very little space between & everything tight. Can you suggest what I could do to help the rib cage please? Do these two go together? Many thanks in advance.
Hi Evelyn, have a look at the following videos to relax your waist muscles.
Waist: ua-cam.com/video/PTIulsPPCl0/v-deo.html
Side Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html
Hip Hikers: ua-cam.com/video/KM-ICmGp-50/v-deo.html
Do those on tight side first, then other side.
Let me know how that goes!
Thanks for watching.
Hi. Thank you so very much for those links.- they are much appreciated. Will add them in. Many thanks again.
Great thank you.
You are welcome! Thanks for watching
Hello really loved this one and a great place to start. Question why knees and legs together in twisting at the end, and not apart?
Hi Darlene, good question, I find the twist of the pelvis is much clearer, and therefore easier to sense, with legs together.
@@LearnSomatics Thx I agree just never sure if too much twist ends up happening in lumbar area, what do you think? I loved the lesson already taught it :) and it worked like a charm!
@@darlenecarman7644 Nice work! To answer your question, as long as there's no pain/discomfort with the twist, I believe its fine.
Great video. But pls. I have this right stance gait. Right higher than the left. . . Hips is turn to the right side . Pls. Will this help.
Use the following videos first if your right hip is higher.
1. Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
2. Side Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html
3. Hip Hikers: ua-cam.com/video/ALz4PTSp8NA/v-deo.html
After them use the twisted pelvis one
@@LearnSomatics thanks. Ur amazing. Really thank u
I have scoliosis of the lumbar spine and find this movement painful, even though I know my pelvis is twisted and will benefit from this. It's slightly less painful if I don't cross my legs. Any tips Colm? Many thanks. Helen
Hey colin, when I stand I feel like my trunk is rotated to the right (left leg forward than the right one). But when I lie down, my left hip falls down raising the right side raised up. So which way should I follow the video? Like left leg up on my right knee or the other way around?
Go with what you feel when laying down. Then after retest. Then do it twisting in the opposite direction. Let me know how it goes.
Fantastic thanks!!
Glad you found it helpful!
Thank you for these helpful videos! For the exercise, are you pressing the side of the hip down that is lower to the floor or higher when trying to lie in a neutral position?
Hi Angela, you are exaggerating what is already there. So if your hips feel twisted to the right, you will twist them MORE to the right. Hope that makes sense.
Fabulous thanks 🙏🏻
This is a great exercise for me. My osteopath told me I have a twisted pelvis to the left and mi right hip is higher than the left. Which of your videos would you recommend to do daily?
I'd recommend the Daily Routine plus the Steeple Twist & Side Bend. Links below.
Just make sure to do all twisting movements in both directions.
Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
SIde Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html
Steeple Twist: ua-cam.com/video/iPc3r3AhC0A/v-deo.html
Let me know how that goes.
Thanks for watching.
@@LearnSomatics thanks a lot!
Thanks I'm willing to try this ,my pelvis is twisted to the left ,so I must do it on both sides or
Yes do it on both sides and then do this one:
ua-cam.com/video/A1nS9H_J2WE/v-deo.html
See how you feel after that.
Thanks alot I'm gonna try it and get back to you
I was just curious if it’s normal to be sore after doing some of these videos? I’ve done a few different ones and the ones especially with shoulders make the muscles around the shoulders and shoulder blades sore. I’m assuming that’s ok being that your releasing muscles but just wanted to ask. It’s not a painful sore but pretty sore like I did an intense workout.
Yes it’s not uncommon at all. The soreness should fade in a day or two. Keep practicing those movements it will help with the soreness. Thanks for watching.
Thank you a ton for this. I followed your instructions and could feel the pelvis balanced on second day. However I did the same on next day and feeling the twist again. Do we need to stop doing once we find the balance?
Do this one on both sides then do the Daily Routine video. ua-cam.com/video/pxqlAAVlRKU/v-deo.html
It covers all the basic movements that everyone needs to learn and will help the changes stick better. Let me know how that goes.
@@LearnSomatics yes this is working sir. Now I can practice the exercises daily. I also have knee pain due to tight quads. Is there any exercise I should do for that problem? Kindly share your video link if you have covered quads exercises. Thank you 😊
Hello Colm
My twist seems to have my pelvis twisted to the right and my head too but in between (ie rib cage mostly) I think is twisted left. Which explains my head being turned more to the right.
So should I move my head to the right rather than the left in the first section? Or not do anything with my head and let it just be? And if I do that should I still be attempting to push the left shoulder down? That would be more my twist ie rib cage twisted to the left. Many thanks.
BTW I'm still having to think about arching and flattening. It's definitely not in my muscle memory. Arching is the hard part as I keep only wanting to flatten. I shall keep practising as I think it's helping with one of my particularly ghastly pains.
If you favour flattening you will need to address that first before you get into twisting, try the following videos in the order presented.
ua-cam.com/video/UvYaO7fEr7Y/v-deo.html
ua-cam.com/video/C3Sn5HZfeWc/v-deo.html
ua-cam.com/video/iPc3r3AhC0A/v-deo.html
Try those then retest the twisted pelvis one. It should be easier.
Let me know how that goes.
@@LearnSomatics Thanks Colm. I'll give those a go.
I'd love to find a way of keeping both legs and head looking forward but moving the trunk to the right but that couldn't happen lying down ☺
@@myla6135 That would be easier to do from asitting position for sure. Have a look at this seated movement for ribs, it should help: ua-cam.com/video/Oa4cF5tO6C0/v-deo.html
Thank you so much, I’ve been having problems with a twisted pelvis for 50 years.
I do find it very difficult to feel with side is pressing more down in the floor, is there an alternative way to assess what side to work with?
My right hip is often higher up than the left.
Thank you in advance.
Hi Helene, we call that a hiked hip, you can address that with the following video: ua-cam.com/video/KM-ICmGp-50/v-deo.html
Try doing the hiking sequence and the twist sequence together. I'd also recommend the Side Bend and of the other hip hike videos. Hope that helps.
@@LearnSomatics I think I might have both conditions.
Yeah it’s very common, give those movements a try and let me know how you get on.
@@LearnSomatics Can I do the twist on bott sides as I cant feel what side is the problem?
@@helenefidler5385 yes, you should definitely do both sides.
Your videos are really helping me. I have arthritis/an impingement in my right hip and thanks to your vídeos am walking much better, limping much less.Thank you! Going to check out your website for your online classes.
So glad to hear my videos are helping you feel better. I have 3 on demand video classes you can take anytime available here: app.arketa.co/learnsomatics/on-demand
Thanks for watching.🙏
Sir is there a way to do these exercises in a seated position ?
They are better done on the floor but you can do some of them seated, here is a playlist of seated somatic movements.
ua-cam.com/play/PLqkYN2h6F-h460Ifqk1QQmn1_goWIOEt-.html&si=JViP5ctX_SiFPtgJ
Give them a try and let me know how it goes. Thanks for watching.
Thank you!!!
You’re welcome Sir! Check out my Daily Routine video too, it covers all the basic movements for total body comfort. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
Wonderful 😊
Glad you found it helpful. Thanks for watching.
Thanks for this video. I’ve noticed that the older I get, the more likely I am to want to sit down, usually in awkward positions, which in turn has made my gait become SO awkward to the point that it’s almost uncomfortable to walk. I noticed an immediate difference after doing this once! How often would you recommend doing this? I imagine once everything is balanced you’d want to do both sides each session.
Hi, you can do this once or twice a day, no problem. Yep, definitely do both sides, as left affects right and vice versa.
Be sure to follow the daily routine video too, it briefly covers the most fundamental movements that everyone should practice and will help you improve even further. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Also checkout my videos for improving balance and walking. I think you'd find them helpful.
ua-cam.com/video/VUZvsqjUU8w/v-deo.html
ua-cam.com/video/j3LmYjKlhWE/v-deo.html
Let me know how you go and thanks for watching!
Thanks as always Colm for another helpful video! I've been reading the blog on your website, it's so interesting and educational. I'm trying to figure out if I tend towards the Red Light Reflex or the Green Light Reflex. Can a person have both at different times? 🤔 Is the former also known as the Startle Reflex and the latter aka the Stress Reflex in some of your videos? Thx very much!
Kate
Hi Kate, I've been considering doing some videos on these topics. Do you think that would be helpful? Yes Red Light is same as Startle Reflex and Green Light is same as Stress Reflex. Red and Green are just the names Thomas Hanna used for them. Yes you can habituate both, he called that 'Dark Vice'. So in that scenario you'd be tight, both in front and back of body. Very common in elderly people as they have had more exposure over a longer time to more stress.
@Learn Somatics Thank you Colm! I would love to see videos on those topics! Dark Vice - great nomenclature. I'm sure I habituate both. It makes perfect sense now that you've clarified that a body can indeed be experiencing them simultaneously. I'm not quite elderly but we're all in that queue, n'est pas? I had a job in finance for many years where I spent a lot of time sitting until getting a standing desk after they became a thing, after which time I spent time standing and sitting but not doing a lot of moving at work. : / Fortunately, I'm not a desk jockey anymore. : ) I also was a workout junkie and have some overuse injuries. I'm a lot gentler on my body now including incorporating somatics which has been a lifesaver. It helps sooo much and it's super-efficient in terms of return on time investment as we've discussed. I've never been a yoga fan. IMHO, the poses are just not natural and don't feel good to me. While the endorphins generated may make you feel temporary relief after a session, it's not lasting. And it is stretching NOT pandiculating and as we know stretching doesn't work for sustained relief. Thank you again for your excellent and beneficial work and looking forward to future content!
Since 3 years I m suffering from SI JOINT pain. Have left high hip. Right foot rotated outwards. Right leg doesn’t take my weight. And the knee stays in a bending position. Like I can’t straighten my right leg knee and stand. When I do that my pelvis rotates. Can you recommend some exercises?? I want to end this suffering and get better. I can’t sleep on my back. It pains. Also I feel my pelvis goes into anterior tilt when I sleep straight.
Hi Diya, I'd recommend the following videos for starters.
Anterior Pelvic Tilt: ua-cam.com/video/Tc55enRY8-A/v-deo.html
One Side Low Back Pain: ua-cam.com/video/fRvHgOS9opc/v-deo.html
Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
SI Joint Sequence: ua-cam.com/video/gSWmeBbO5WE/v-deo.html
Side Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html
Work your way through all of those over a few days and see how you get on.
@ can’t sleep on my back. How will I do these exercises
Do the movements that are side laying and laying on the front. Skip the ones laying on your back for now.
Twisted pelvis for more than 20 years. Both sides. Chiropractor helped . I gave up 20 years ago. Currently have another back spasm coming from the pelvis. Scoliosis slowly resolving
Did you find this video helpful?
I’d also recommend exploring the daily routine video. It covers all the basics. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
@@LearnSomatics thank you. I am trying it.
Today the pelvis feels straight. Probably yesterday during the spasm it was not.
Awesome, nice work! Keep practicing and reach out if you have questions.
@@LearnSomatics thank you. I have a very long story to tell about my disability. Contributing factor ankle injury on the L. All lateral ligaments were completely torn. Ankle was very stiff.
Can i Always do it, If i habe Problems with the lower Back?
If you have lower back pain start with the video below instead.
➡️Relieve Your Lower Back Pain Now [Without Stretching]
ua-cam.com/video/NIbFgkfCsNM/v-deo.html
Let me know how that goes.
Thank you, lowbackpain ist not akute/urgent. I Had protrusion last year.
Can these help with deeply entrenched muscular patterns?
Yes absolutely, thats what they are for. Explore the Daily Routine video, that covers all the most fundamental movements: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
i might have needed it, but,i didnt like it , in that in this movement, as in a few they might feel they might have helped somewhat, but, some moves leave me with too many uncertaint of doing them again, or if a diiferent movement or movements would be better, and it left me with more confustion of my pelvic position.
Excellent 👍 thank you . Feels tons easier to flexibility
You're welcome! Check out my Daily Routine video to learn all the most fundamental movements and continue improving. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching
Hey Colm, I’ve done this and for some reason my right tilted pelvis is even worse… did I perhaps do something wrong? I understand pushing into the right side more, but it seems like my right side of pelvis is more open/externally rotated
Hi, sorry to hear that. Did you do this sequence in both directions? First to the tight side, and then to the opposite? You need to do twisting movements in both directions to even it out. I'd also recommend practicing the Daily Routine video to address the basic movements too, as these will also help you to untwist. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Beyond that you could also explore the Steeple twist movement below, again do it in both directions. ua-cam.com/video/iPc3r3AhC0A/v-deo.html
Try those and let me know how it goes. Thanks for watching.🙏
@@LearnSomaticsHey colm, thanks for replying. I will try these on both sides. Also do you have any idea why it’s so much harder for my left leg to extend back when I do movements such as lunges? Is this due to a tight psoas on my left?
Yes that could well be the case. I have a few videos that address the psoas and hip flexors, explore the one I've listed below, then practice the Back Lift and then retest your lunging, you should find it feels easier afterwards.
Psoas & Hip Flexor: ua-cam.com/video/DXEK22bVMxM/v-deo.html
Back Lift: ua-cam.com/video/0Km1TPPGjJc/v-deo.html
Let me know how it goes.
The side which z nt touching the floor properly, shud we press that side down
Press down the side that IS touching the floor. You’re going to go INTO your twist so you can come out of it again.
Not sure if it's twisted to the left or right. All I know is there's a hip hike on right and the pelvis is down on left. So what side is it twisted to?
If you have more of a hike try this sequence instead.
ua-cam.com/video/gSWmeBbO5WE/v-deo.html
Let me know how that goes.
@@LearnSomatics but can you tell me from my description which side I may be twisted to?
When you lay down on your back, spend a few moments simply noticing which side of your hips/pelvis feels heavier, or more pressed into the floor. If left side is heavier you’re twisted to left and if right side is heavier you’re twisted to the right. If there’s any doubt just of the video twice, once in each direction and it will become very obvious which way you’re twisted. Let me know how it goes.
Which hip is up and which is down?
Lay flat in the ground. Notice which hip feels heavier into the ground. Or if one feels slightly higher off the ground.
Regardless which it is. You are going to go INTO your twist on purpose. Then slowly relax out of it. So if your hips are twisted to the right. Twist MORE to the right. Then slowly release back to rest. After you’ve done that a few times. You can twist in the other direction. Give it a try and let me know how it goes.
I tried this but didn't notice a difference. I am genuinely curious of this method of going into the twist.
Hello! By making the twist deliberate you can choose to stop doing it. Follow the Daily Routine below to relax your entire body first, then try this again and see if it works better.
Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
Hi,
Can anyone please explain why we we are doing everything in the twist not in the opposite direction?
Great question. You have to go into the twist deliberately first, then slowly relax out of it. Once you’ve done that successfully, you can, and should, twist to the opposite side. Try it and see.
@@LearnSomatics thanks for the reply. Will try this and update. I had another question, the side towards which the pelvis is rotated is more stiff always? I have been battling with excessive stiffness and engagement of right side.
You’re welcome. You probably have one side waist tighter than the other. Have a look at the following video. Do it on your tighter side first. It should help to relax all your waist muscles quite a bit.
How to Improve Your Balance [In Minutes]
ua-cam.com/video/VUZvsqjUU8w/v-deo.html
Let me know how that goes.
Sir, my left hip is leaning backward and right side hipe is leaning forward can it helps to fix it
Hello, yes this will help. But please note in the video I twist my pelvis to the right first. You will want to do everything I do in the video but twisting to the left FIRST, so going more into your twist. Let me know how it goes.
Thank you sir I am gonna try it and will let you know the results sir ,thank you 😊.
Thankyou
You’re welcome!
How to know if my pelvis is twisted to right or left ?? Thank you :)
You can usually tell by looking in the mirror, with me it’s very subtle but I know mine goes to right. I actually didn’t know but got it seen by a osteopath who said it first and now I definitely see it 100%… so perhaps see a professional to confirm or not first… it’s usually due to muscle imbalances…
Lay down on your back with legs straight. Notice if one hip feels more pressed into the floor. If right hip/buttock feel pressed more you're probably twisted to the right, and vice versa.
Alternatively, you can just follow the video and do everything on both sides. It will become clear quite quickly which side you are twisted to. Hope that helps. Thanks for watching.
Watch your belly button. Is the direction more to the left, then your pelvis is left rotated.
Or march on spot for 5 seconds, then look on your thighs. Left thigh is forward means right rotation. Right side is forward, pelvic is rotated to the left.
Twisted to the left means the right hip feels lower/weird?
Just to clarify that's lower as in toward the table/ground, not towards the feet. Be sure to follow the Daily Routine video too, it covers all the basics. This twisting sequence will feel easier after too. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
I'm confused if my pelvis is twisted or its my ql tighter on one side. Like when I sit I feel my most weight on my right glute and I feel I favor the right side more while walking
Hello Aisah, follow the daily routine video and add the Side bend, see how you feel after working your way through both of those videos. They will cover everything you mention.
Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Side Bend: ua-cam.com/video/8mqZd_Ptt0s/v-deo.html
Let me know how you get on.
So, if the right buttuck is sore from a fall would that mean its twisted to the right ?
Not necessarily. Turn your pelvis to the left, and then to the right. If it's easier to twist it right, it's porbably twisted in that direction. And vice versa
Great
Glad you liked it. Be sure to check out the Daily Routine video too. It covers all the fundamental movements for even further improvements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
How do we know we have a twisted pelvis. ?
If you have a twisted pelvis you'd feel it when you're laying flat, one side of your pelvis will feel more pressed into the floor.
Hi Colm, thanks great videos. This particular exercise is very uncomfortable for me. My hip flexors and psoas are very tight and this type of movement causes me to have twinges/spasms in my low back (as if my back is a out to go). Therefore, although I'm very aware that I need to release the tightness, I'm very nervous doing this exercise. Any suggestions how I might overcome this problem.
You're welcome! In that scenario, focus on releasing your hip flexors/psoas first. Use the movements in following playlist: ua-cam.com/video/CZwtaa4Y8XA/v-deo.html
Then after use a more standard twist such as the Washrag.
Thank you Colm, I love all of the psoas and hip flexor release exercises and do them daily!
I would be more than happy to buy your online classes but would like to keep them, rather than rent them, so I can refer to them whenever I need to check that I'm still doing the exercises correctly. Is there any way that this is possible, ie you add a 'purchase' option at a higher cost?
Your email exercises and instructions are superb!
Hi Els, you're very welcome. Thanks for the feedback re: online classes, I will see if I can make that an option on my platform.
Hi Els, classes are now available to buy to keep! Feedback welcome. Enjoy!
@@LearnSomatics Hi Colm,
Thank you for acting so promptly 😊. I have purchased lesson one. I will be travelling from Austria (I'm very fortunately to live in the alps 10 months of the year) to the UK over the next few days, so will not be able to start the lesson until in the UK.
I will let you know how I get on 😊. Thanks again and best wishes!
Plz reply
Why do so many people wear dark clothes while showing exercises? It's hard to see and visualise 🤔
Fair point, I’ll keep it in mind next time. Thanks for watching 🙏
@@LearnSomatics ha! ha! I was thinking the same. The best though would be to have one leg one colour and the other another so we can see the legs being crossed if you see what I mean. Oh, and both contrasted against the dark of the table. Fuchsia and lime green? 😊
Just discovered your channel. I'm such a mess. I think I need to do nearly all of them. I appear to be imbalanced left/right, back/front as well as rotated one way below my waist and the other above. And one therapist added in scoliosis to all that as well. Thing is each of them sees something different and explains it in a way that I can't really grasp.
I do like your approach though. Somatics might just be what I need. Many thanks for all your excellent videos.
Hi Colm,
Today i did these two together, as imany times ithink what i do will help more than i thought when i was lying down, belly relaxed, head position better......
i got up belly hard, during the day it feels usually worse my ribs very close to belly/ abdoman to little to no separation, Colm does that make sense, i dont know if its a woman hormonal thing or do you think there's a woman's point of view , i would need, many people don't answer or understand me, i feel.
ua-cam.com/video/xGANnh8Bhow/v-deo.htmlsi=sSiN_JutzbDTc8Ay
There is NO WAY PRESSING hip down eiher side is that easy he is using 1 or 2 fingers .lol
Ha! I've been doing this a long time. Have a look at the Daily Routine video too, it covers all the basics. Pressing the hips will feel easier after. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
Hi cool
My R hip is raised and forward. Does that mean I am twisted to R and should follow along with you in the video?
Hi Randy, if your right hip is forward you pelvis is twisted to the left. You can do the video regardless of which way your hip is twisted. All you need to do is exaggerate the twist that is already there. Go into it more. Then slowly release. Does that make sense. Let me know how it goes.
Hello Sir
Oneside rolled it was very tight and pain. Can I needs to keep continue ？
Follow the Daily Routine to learn all the basic movements then you can restart this one.
ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Let me know it goes.
Thanks for watching.