The #1 Most Important Muscle to Fix Back & SI Joint Pain
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- Опубліковано 21 тра 2024
- There is one muscle in the body that when weak can cause real issues in your SI joints, low back, and hips. It is rarely tested when we see a doctor. If we don't know it is weak and don't know a plan to strengthen it we can spend months or years in pain not knowing how to get lasting relief.
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➜ EASIER gluteus medius exercises: • The 3 EASIEST Exercise...
➜ More ADVANCED glute medius exercises: • 3 ADVANCED Exercises t...
➜ Understanding SI Joint Dysfunction: • Simple Solutions to Sa...
🔖 Here is a pdf summarizing these exercises: www.positivemotionhealth.com/...
Chapters:
00:00 Introduction
00:56 Anatomy of the Gluteus Medius Muscle
01:22 Actions of the Gluteus Medius
01:41 Double Support Time Measurement
03:31 Testing Gluteus Medius Strength
07:29 Exercise #1 - Standing Lateral Leg Raise
10:20 Exercise #2 - Clamshell
12:20 Exercise #3 - Standing Single Leg Wall Press
14:19 Sample Set / Rep Schedule
In this video I help you understand the gluteus medius anatomy, function, and what happens when it is weak. I share how we test this muscle strength in our office using a digital tool, but also how you can perform a self-assessment of the gluteus medius strength in your own home.
I then talk through three simple strengthening exercises that can be done at home without any equipment. These exercise are usually a good entry level point for people who have determined they have gluteus medius weakness and who are struggling with some back, SI joint, or hip pain.
The first exercise is the Standing Lateral Leg Raise. It is a great gluteus medius exercise because it works your standing leg gluteus medius isometrically while also strengthening the leg you are raising. Additionally, it is a good core exercise and helps with balance.
The second exercise is a Clamshell exercise. This exercise is fairly well known, but I give a few different variations on the clamshell and a key focus on how to get the most benefit out of this hip external rotator exercise.
The last exercise is a Standing Single Leg Wall Press. It is deceptively simple to do, but it really gets your gluteus medius working.
All of these exercise can be done at home and with no special equipment. And when the gluteus medius muscle gets strengthen people usually notice that they have better balance, feel more agile, and many times their back, hip, and/or SI joint pain decreases or goes away.
If a gluteus medius muscle is weak and we don't address that weakness then the altered biomechanics continues the person continues to put wear and tear on their SI joints, back, and hips which can lead to early degenerative changes and pain.
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About Dr. Brant Pedersen, DC, CCSP
Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.
👋🏼 Connect with Dr. Brant Pedersen, DC, CCSP
Web: www.positivemotionhealth.com/
Instagram: / positivemotion
Facebook: / positivemotionhealth
LinkedIn: / drbrantpedersen
DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.
Oh my gosh! I wish I had had the ability to be seen by you many years ago. At 50 I began having SI pain. I saw MD’s, multiple pain docs, even surgeons for help. After 10+ years, chiropractic adjustments, injections, even a lumbar fusion still with no relief, I asked to go to PT. Turns out, it was all due to my weak Glute Medius! I can’t even describe how much less pain I am in now as I continue keeping all 3 glutes strong. If you suffer from SI joint pain, this could be the answer for you.
Thank you for sharing your story. It is spot on for so much of what I see with my SI joint patients when they come in the first time. It is really common to find weak gluteus medius. And putting in some work to get it strengthened is a game changer, as you well know. I'm glad you are back to feeling good and thanks again for your comment! 🙏🏼
Oh Sherilynschneider..I thought that You were me,I've suffered cronic SI Joint pain after I drove 2hours in a Ute with broken springs,for 20 years sinse I was 50 now 72, I suffered, and suffered Cypro Physo Orthopaedic had a fall and ruptured my Gluteus medius muscle off the bone have anchors and screws, I been worse sinse rupture of GM, I just did these 3 exercises I can't believe the difference Praise God gor this man Positively motion Chropractic,you are a wonderful man, the way you speak is so understandable, I've been everywhere and 10in feel better already,lived on Opoids for years Thank you And I Pray that you Get to know about the Word of The truth of God,Please look up Voice of Healing, VOH utube the word of God is the Revelation of His Prophetic Truth,that brings an understanding of Knowing Gofs true Love for us, there are many Video's on utube Blessings all Love you all.❤
Wow...😮
What's S1 pain ??
sI stands for sacroiliac joint
I come across videos to recover pain BUT, you definitely drew me to watch fully. With your clear polite relaxing explanation step by step. 💯 professional and honest caring. THANK YOU!!!
I don't know why is it that people tend to drive all the energy to the knees when walking, running or jumping. I wear high heels for almost 40 years and almost everyone who sees me, tells me "in the future" you are gonna suffer from your back. I have always transfered energy to the glutes and no issue reported. Active glutes and flexible psoas is the formula ua-cam.com/users/shortsawY6ZfBCBmE?si=yCzjeFmCfO_41u6Y
This saved me from SI joint pain! I actually learned this through my Navy physical therapist, so seeing this video reinforces what helped my pain go away! Amazing!
What a cool comment. Thank you for sharing your experience! 🙌🏼
@@PositiveMotionChiro You wouldn't believe how many people, I see walking in a store , on the street , etccc , they are walking "side to side / waddle gait , the way a pengiun would walk.
I also walk like that , I have to have a knee replacement and possible an hip replacement :( .
I have asked professionals if I'm going to walk "normal" again. Sad part, they NEVER answer
my question. Very disappointed, I can handle the answer . It's a shame doctors aren't helping
their patients, if they were, their patients wouldn't be walking like that , instead they would be walking normal.
This man seems to have such a kind soul. Could be wrong but he gives off that vibe.
Agree! I really liked his video and I’ve never heard of this before I shared it with my sciatic group. And I’m going to start doing those exercises I started doing some of them.
@@MsJaneSiif you have sciatica, check out Tom Morrison.
Where does one buy comments like these bc they are obvious bots 😂
@@StoicGore I'm no bot & I agree with both @MsJaneSi & @kaleidojess 100%
@@mingo7767 I am saying this bc you would think a group focused on this pain would know this exercise bc I know it , and as you can see I am no genius 😂
I am obsessed with your teaching style and tone. How lucky are we to learn from you. Thank you for sharing with us!!! The glute med is 100% the way forward lol. Here's to us all evolving in the 2-4 with powerful, stable, reliable glutes!!
What a kind message. It makes me smile! Thank you. 😊
I have been dealing with this for two years now. I have been to my surgeon, physical therapist and Chiropractor. You have taught me something that makes more sense than any of the three. I am so grateful I am 85 years old in excellent physical health, and nowhere near my years physically, I was a physical fitness instructor many years ago and I know I can beat this. Thank you for your videos now I can get rid of all the others I have collected. Thank you.
I love your attitude! It sounds like you have a very solid physical foundation. My oldest patient is 101 and I swear she is in better physical shape than many of my patients in their 80’s. Age really is just a number when you find someone who takes care of themselves with proper diet, exercise, and keeping their head in the right space. I wish you all the best. ❤️
Orthopedic is the wrong doctor. You need to go to a physiatrist!
SO glad this is working out for you! I have been an athlete all my life until a spine issue, I’m 75 with body age 30 years younger but continual hip / knee issues. PT didn’t help, chiropractic helped until recently. I know you can beat this!! I know I can too. Wishing you all the best and I agree, THIS ONE is a keeper!! I’ll look forward to hearing you are doing well! ❤
Right now, I just started with my PT . I hope one day I can walk normal .
I walk like a penguin , side to side . I been asking if I will ever walk normal , and no professional will
even answer the question. I can except the answer .
This is phenomenal! I’m a massage therapist and I’m constantly trying to educate my clients that their low back, hip and even knee/foot pain could be related to weak glute muscles and uneven hips. You explained this so well and the pdf is a great resource. Thank you so much for this!
You speak so WELL! You explain in understandable detail and slow enough that I can comprehend it while you’re talking and demonstrating. I’m going to try this and I will come back after about 10 days and post my results.
I pray this will HELP ME. I’m desperate to have a LIFE again somehow.
Thank you! 😊 I appreciate your feedback. I hope you are feeling 100% soon!
Interested in results
Don’t wear dark pants in front of a dark bookcase. You can then avoid the work involved in the animation.
No ums, uhs.. Thank you for your professionalism. 🙏
After watching this video, I'm sitting here reading this stream of comments and crying. I have let myself go to where I don't have a quality physical life. Even my pains have pains. I am so defeated. Excuse after excuse. But, BUT, what really affected me was the talk from the Doctor of making a change and commitment to strengthen myself. Thank you so much Doctor, and those commenting too, for making me realize I have a path forward, no matter how slow I go.
Most sincerely from
The Great Lake State of Michigan 🐢
This video popped up in my suggested list. I'm glad to see it! As a massage therapist, I was able to help some clients with low back pain (LBP) by working on the glute muscles. Later I discovered how trigger points in Glute Medius can be culprits. I now specialize in the Bowen Technique and two of the first four moves we do is over this muscle group. I love how you have shared strengthening exercises!! This is absolutely KEY to manage LBP associated with Glute med weakness. I will be subscribing and sharing your videos with my clients (when appropriate).
Thank you for your comment! I have Fibromyalgia and of course have low back pain, but the last 6 mo have been excruciating to the point my legs buckle. His info is great. And yours is also very helpful, helping me put together a couple of things. It gives me something to work with and in turn gives me hope. I'm only 54...so needless to say this pain is sucking the life out of me. ❤agai, thank you!
Good job my man. Some things are just as simple as a dormant muscle group. And you gave us in depth info, or just 🗣️ “strengthen your MEDIUS”
I just stared doing barre ballet exercises which I found on UA-cam and they are the best for targeting posture, glutes, hips and overall strengthening. They can be done at easier levels as well. I normally incorporate calisthenics, bodyweight, weights, plyometrics, and ATG exercises which I’ve learned over the years. I’m in great shape, but glutes are difficult to effectively target unless engaging in sport or magically finding just the right exercises. I highly recommend ballet barre videos because the postures alone require core, hip and glute engagement.
I don't know why is it that people tend to drive all the energy to the knees when walking, running or jumping. I wear high heels for almost 40 years and almost everyone who sees me, tells me "in the future" you are gonna suffer from your back. I have always transfered energy to the glutes and no issue reported. Active glutes and flexible psoas is the formula ua-cam.com/users/shortsawY6ZfBCBmE?si=yCzjeFmCfO_41u6Y
What ballet barre video channel do you use? I used to do that and want to add that back in
@@Beth-77 CoachKel has some really great vids. They’re a burner. If you have any suggestions, I’d also love them!
@@brendasaller that’s very interesting. I wonder how many wearers of heels know this. They kill my feet though.
Yes! When I danced, I had no pain, a few years into my sitting job and weakened glutes I started having pain in the SI, also really tight psoas so can certainly attest to this. Back to doing my old ballet exercises:)
That background lighting and multiple camera angles are such a nice touch! Add in the clear precise description of the glute medius problem and the exercises to address it and you've got a fantastic video! Appreciate it!
Wow! Thank you so much for your comment! I work really hard on the presentation and all the details and it is really nice to hear that it is appreciated. 😊
I agree with you. He has a nice calming voice too.
But I would suggest to be able to see your demonstration of the exercises is either wear lighter colored clothing or move the black bookcase behind you.
Both the black clothing and the black bookcase do not allow for detail of your movements.
Other than this issue I loved the video. I have just subscribed because I really liked this video and will start viewing the other videos.😊
Thank you for subscribing and for your comment about the dark background and my dark clothes. I will try and improve that in future videos.
@@PositiveMotionChiro❤
I had a knee injury 3 years ago where I believe muscles/tendons of my knees were torn b/c the MRI's and X-rays didnt show any injury. 2 months later I developed sciatica, mainly the pain was a very tight right GLUTE MEDIUS and the bottom of my right heel of my foot was pins and needles for several months. After 6 months of this , the sciatica spread to both legs/feet burning/tingling and low back pain and I've had that for almost 3 years now. I've seen spine/ortho surgeons, physical therpaists, chiro, accupunture, osetopaths you name it. And nothing has resolved the issue. The MRi's of my spine and pelvis and hips showed nothing either. I now hear a crunching/popping noise in my sacrum/low back everytime i shift my weight while sitting/standing. And i think it's the SI joint from having a weak glute medius for years. I even visually can see that my right butt cheek has signifigantly less muscle mass then my left, atrophied perhaps? I'm considering getting cortizone shots cause I cant take the pain anymore. It went from being isolated in specific spots, only when standing to being wide spread 24/7 laying down/standing/sitting. constant discomfort. And i cant live like this any longer. I cant focus/cant work/have a social life. I spent the last 2 years in bed on a heating pad/ice packs. Its awful. No medications have helped other then muscle relaxers and i cant be on those all day everyday, they make you sleep. I have felt hopeless but I won't give up there has to be a way to fix it.
It sounds like you have been through a lot these last few years. It is difficult to not want to give up when we are experiencing chronic pain, but don't give up. I can see you are a fighter from your last sentence. The gluteus medius muscle is very important in balancing your pelvis and back, but there can be other things going on as well. I don't know if you have seen this video (ua-cam.com/video/-lAIOBjgYkE/v-deo.html) where I talk through SI joint instability, but you might find it helpful. Keep searching for answers and working with your docs. I'll be sending you positive vibes and prayers that you will feel better soon. Take care. 🙏🏼
Thank you i really appreciate your response, i will check out that link. Another thing to mention is I have rods in my spine from scoliosis surgery from 18 years ago, BUT i never had pain/complications from that. So i believe this is directly correlated to the muscular imbalance caused by the knee injury/limping for months and months. I think maybe the spine fusion makes it harder for my back/pelvis to adapt to being thrown off balance. So it's kind of like Tetris trying to piece together how to un-do what was done to my knees that screwed up balance of everything else. @@PositiveMotionChiro
Start doing theese excersises tell your body your taking control of it and don't miss a day like the dr.says consistency is key you have to strengthen there's muscles and laying in bed isn't going to solve the problem you can turn it around if your dedicated also stop eating anything with sugar it is the worst inflammatory food of all I'm personally doing the lions diet wich you can Google and theese excersises I feel so much better in just a week you got this bit you have to be dedicated to improving don't give up if you want it you can get it back.
Also, be very cautious using steroid injections. They a merely a bandage that will ultimately destroy your cartilage 🙏🏼
I love that you made a PDF- you have a new subscriber here. Today is day one for me!
So how long did it take to feel pain relief? I'm on day 2 now
Am currently being treated by a PT for tendonitis of a hip tendon. What you characterize as the origin of these problems is aligning completely with my own symptoms and what the PT is recommending. Your advice in your channel has proven to be spot on through all this. Thanks
I'm glad to hear that my video is resonating with you. Thank you for your kind words and I'm happy that you are finding my content valuable. Take care.
I’m definitely going to try this, after physical therapy, chiropractic care, SI injection, MRI, lumbar injections and still pain - I’m going to try these exercises!!
I hope they will help you feel better. 👍🏼
Isolated exercises are a bit sacrificing. Do Sun salutation in the morning and Moon Salutation beofre going to sleep. Fowing routines activated muscle groups are returns physical and mental benefits. I don't know why is it that people tend to drive all the energy to the knees when walking, running or jumping. I wear high heels for almost 40 years and almost everyone who sees me, tells me "in the future" you are gonna suffer from your back. I have always transfered energy to the glutes and no issue reported. Active glutes and flexible psoas is the formula ua-cam.com/users/shortsawY6ZfBCBmE?si=yCzjeFmCfO_41u6Y
just did this one time in the middle of the night and woke up with out my back killing me to get out of bed. THANK YOU SO MUCH!!!!
One year post op Glute Med tear repair.
LOVE THIS VIDEO. Great reminder to stick with what I did to recover and not get back in that shape. THANK YOU.
You are very welcome. Wishing you a speedy recovery.🙏🏼
When I turned on my TV I saw this video. I cannot believe it. This is exactly what's going on with my body and it is extra hard being that I am also recovering from cervical spine surgery as well. My entire left side of my body is weak, but I am determined to get strong again and heal. I will be doing these exercises along with my PT exercises.
Don’t give up. Recovering from surgery and balancing out the muscles in our body takes a lot of time and effort. But it is worth it. Make sure you are working with you PT to determine exactly what is good for you currently and I wish you all the best in getting back to 100% soon. 🙏🏼
This sounds a lot like my situation. My SI bothers me most but I have cervical spine issues as well and they feel like they are related. When one is struggling so is the other. I’ve recently found out I am hypermobile with extra stretchy connective tissue which commonly leads to problems in the spine and SI joint. Back in 2011 post partum for pelvic floor issues, my PT had me do all kinds of glute med strengthening but it did not stick. It wasn’t until I was able to also work out other kinks in the kinematic chain that I’ve been able to feel some improvement like doing these exercises tonight.
Went through 12 sessions of physical therapy recently for leg, hip and back pain and ended up in bed for 3 days not being able to walk at all and then a few days with a walker. Not once was I told about these exercises. Everything was to strengthen the periformis muscle and core which for 20 years as not helped my pain. I can't wait to get these exercises going! THANK YOU DOC.
You are welcome. I am glad you found my content helpful. I hope you get to feeling 100% soon! Hang in there.
Yep! Same thing here. Some of my 20 PT exercises seemed too complicated and did nothing.
How are u guys doing now? Did the exercises work?
It has been the muscle of all of my attention post total hip replacement 3 months ago. As an old occ doc I knew this was this issue as soon as my ambulation resulted in the new onset of LBP and lateral knee pain. No device need to determine abduction weakness in my case. Progress has been slow but steady. You have done a great job describing this problem. I wish I could have referred my patients to this video 30 years ago. I really like the last exercise. Thanks for providing folks with the pdf.
My pain developed after binge watching a tv series movie. There, after the pain seemed to increase over time. Can sitting too long create this condition. This exercise helped - THAN YOU.
This video solved a problem I had for over a half decade. THANK YOU!
You’ve just showed me what I need to do for my si pain
I’m glad my video resonated with you. Take care.
I can't believe how weak one side of my glute medius is. 😮 My back pain is all making sense... Thank you!!!!
You are very welcome.
I meet all the signs of weakness so I’m eager to try the exercises!!
Amazing thank you!!!!! Thanks for the PDF!!!!!!!
Dealing with this pain 6mo and having PT with not checking my medium strength now makes me so frustrated yet relieved to have just found this video and I tried the exercises as you explained. Huge shout of thanks
Wowww. 10 yrs of hip and SI pain on left (ballooned into knee issues). 30 yrs of yoga and daily walks ended with my last yoga class right before Covid. SO much mobility lost in last 5 yrs. (I thought I was resting an injury…so all that rest made it WORSE!) And here you are.
First time anyone has explained it to me this well so I can wrap my head around the fix better (if I’m just told “weak glutes” after not having moved much during Covid, I didn’t have a ton of faith that they understood how to specifically target this). I was given a couple of these exercises in PT, but never told the details of how to best do them (thank you!!!).
That third exercise is new to me, and is 100% on the mark of where the pain emanates from, so I feel like that one really might make a difference.
Incredibly thankful you just randomly popped up when I opened UA-cam!! (the algorithm knew I’ve been trying to fix this!! 😂)
Very grateful right now ❤
We lose what we don’t use! I get very stiff and stuck when I don’t work out.
Did your SI Joint Pain decrease?
Thank you so much, you’ve helped me find the cause of my SI joint pain which I’ve been suffering with for years, have seen 2 physio’s and made some progress but this has made a bigger difference in one evening:-)
Thank YOU. Will be giving this a try.
Your videos and explanations are so clear and succinct! I had the Hip problem, probably from sitting at the computer all day. I had it injected which helped for about 3 weeks, but it was PT that really resolved the issue. However, I had forgotten the exercises and your video is just what I needed! Thank you for the whole series.
Thank you for your comment. I'm glad that you are finding my videos helpful and that you saw that it was a series! Take care! 🙌🏼
Hello! Is What PT???
@@Alonso_Kinnphysical therapy
@@billybarnett2846 , thanks 🙏
Be very wary of steroid injections, especially in the hip! They destroy cartilage.
Very good reminder about the gluteus medius muscle and how i must get back to working it. Thanks.
I really need this right now. Recovering from a broken femer/hip/surgery, I am graduating from the walker to a cane, but am really crooked. My PT is helping me strengthen these very areas, but you add to what I need. Your explanation is very helpful.
Fantastic video, thank you!! So helpful in many ways and the explanations are so CLEAR. Utterly fantastic.
That knee wall press is something else!
I’ve had hip pain for about a year, and SI and low back pain on and offfor years. I just finished a course of PT and the clam shell and supine leg lift have worked great. Good to have some further options too. Getting even more explanation about the issue has helped. Thanks!
Great filming and teaching makes this subject easy to absorb !This video was so well done!Thank you
for the clear description of the entire journey of understanding and recovering from glute medius weakness . ❤
Outstanding work! 🌈
Thank you so much for subscribing to my channel and for the kind feedback. I am glad you found my content helpful. Thank YOU.🙏🏼
Ty! Pain is gone!
Thank you! I feel better already! Great video! 🧡
Thank you! these exercises have helped my IT Band syndrome! I've done a lot of exercises over time to try to improve it but these that you show really seem to target a key area to helping.
So glad they are helping. Thank you so much for watching!🙏🏼
Thank you so.much. I start doing these exercises and hopefully will report you on improvement.
This is so helpful. I never even knew that I was in suffering from a week muscle. Now I’ve got the tools to work on it.
I’ve been listening to my body and just worked out leg lifts to the side were helping relieve pain..so grateful to find this info now to increase my knowledge to help myself more
Fractured my sacrum age 9, in a sports accident. SIJ pain since 3rd trimester of 1st pregnancy - 50 years ago. Spent 2nd pregnancy on my back because of pelvic pain. Now have verified arthritis in sacrum. Walking with a cane.
Im sorry im simi
Wonderful video! Thank you so much. So helpful, informative and professional. First class!
Thank you ,I will give these a try .I have had this issue for years .Hurts when I walk ,sit and sleep .I feel so much stiffness and tightness I want to scream .Appreciate the pdf and will start these tonight 😊
You are really good at making an informative video!! I’ve had SI, hip lately, and low back pain. I think my pelvis is crooked from bodybuilding. I will try this, so sick of the imbalance. Thank you so much for making it clear to understand.
Many thanks,improving my English comprehension while watching and learning about these underated muscles
Very happy to have found this as well as a couple of others on You Tube. It’s good to know you’re all saying the same thing but in your own styles which gives me confidence I’m watching the help that’s correct. I had to very suddenly walk my dog twice a day myself from having had help previously and it out sudden strain on my body. I already had weak glutes (long story) and had a hernia with weak core and DDD in lumbar spine and with this extra stress I developed pain on my right hip (trochanter) and with these exercises over 3 months it’s pretty much gone. Still work to do, can’t lie on right hand side yet, but am able to flex my knee to be able to go up hills and stairs instead of turning my leg to the side to cheat with that leg. (Sorry if I’m not describing this quite accurately) thank you so much 😊
Thank you! i’ll be doing this test with my Dad who has low back pain and whose muscle tone has weakened with age.
I just had hip replacement surgery because of my lower back pain. I was pain free for about the first four weeks, now I'm in more pain than before. I am 12 weeks post op.
Just went to my ortho today to discuss arthroscopy. I have FAI with a tear. I also have spondylolisthesis L4L5 and stenosis. I'm curious about your comment if you don't mind. What was going on with your hip and back to have THR?
Excellent information, thank you
thkx Dr...you are an excellent doc.Follow your instruction n feeling good already. .
Thanks...i will give them a go and see if it reduces my back pain.....
You look very fit and healthy with excellent posture. I appreciate that in a practitioner. Thanks for the video!
Thank you so much!🙏🏼
Thanks for the videos! I'm finding these glute medius exercises to be really useful. I would love to see your advice on sleeping with SI joint pain, most other videos are not great on this and maybe other people will find it helpful. You explain the SI joint issues better than anyone on youtube.
Terrific presentation! what a gift to help us all!
Outstanding advice, and thank you for being so clear and comprehensive about this matter
My pleasure. I am glad you found my content helpful.
Truthfully, I cannot express enough my gratitude. Your encouragement and gentle ways help me feel so very supported.
This means so much to me🙏. Bless you🙏
This is one of the most concise and actionable videos out there. I had to do a lot of hip strengthening after Meniscus tear playing sports and Glute Med strengthening is absolutely key. It prevents knee from buckling in.
What impressive knowledge and excellent guidance. Thank you. What a pro.
such a helpful and informative video! thank you for making this video so thorough and easly to follow!
What you say here makes sense; and I love the calm, educated, conscientious and generous demeanor with which you deliver your knowledge.I am watching this in the middle of Europe, but the American "I believe in you" came over authentic and heartening in your case. Thank you, and I'll be checking out your other videos. I am a healthy, fit, horse-riding, highly body-conscious 55, with an appetite for anything that can help me stay this way.
Thank you so much for sharing these. I came here looking for a solution to an ongoing TFL/ham/quad/IT/hip issue, but in only two days these exercises seem to have resolved ALL of my sacrum and lower back pain. I really can’t thank you enough. I will continue them and see if the original issue improves!
And again doc giving crucial information. God bless you!
Thank you for your kind words. 🙌🏼
This is amazing! Thanks, I discovered my weak spot immediately as one leg comfy to do and the other wobbly in comparison ❤️☀️🌷😀
I am about to get a shot in my back.i have rt sided hip & thigh bursitis, I can tell my rt leg has weakened. Now I've got sciatica pain on top of this!
Great video! Very informative and I'm so glad to get some good exercises to help my recovery.
You are a master sir! Thank you. As an Lmt I watch countless videos to help my clients. This addresses about 50% plus of people I see. Thank you.
Very well explained. Understanding why, for me, is the key to staying with it, and doing it better than I was before. Thank you!
Glad it was helpful @farrierss1724.
Thanks SO MUCH FOR YOUR KNOWLEDGE AND TIME!!!😊
You are very welcome! I’m glad you found my videos helpful. 😊
great presentation, thorough, precise, I look forward to your other videos. Excellent teacher
Thank you so much for subscribing to my channel and for your kind words.🙏🏼 I appreciate you.
THANK YOU! I've been suffering from a labrum tear so my body is in protection mode, but I didn't realize it. Sciatic pain in my calf at night, hip pain - muscular, ligamental and tendons have been arguing for about 4 years. I did have an x-ray so know it is not the joint.
Having the PDF makes a big difference!
Thank you doc! This was so informative I love the break down and slow talking so one can comprehend in real time ! I appreciate you!❤
I’m glad it was helpful! 🙏🏼
Here educating myself how to prevent lower back/ glute/ hip/SI pain in the future. So glad I was able to work through my pain there but never ever again. It was a such a long road but also very interesting. 😊
This has to be one of the best videos ever
Thank you !!’
Your comment makes me smile. I'm glad you found it valuable.
I recently did kinetotherapy and these exercises were part of the program, but i ve learn many more others
A quality post thanks for posting ❤
Glad you enjoyed it. Thank YOU.
I thank you will definitely do these exercises.🙏
Glad you like them!
Thank you for your information giving, doc! God bless you!
Glad it was helpful!
Best video I’ve seen on this and have been dealing with it for 6 months .. desk job .. I’m
Active with weights and pickleball .. had dry needling done twice it always comes back .. your key points explain the stability aspect of keeping the pelvis straight and the function .. can’t wait to use it 🙏
Thank you so much for your feedback. Glad you found my content helpful.🙏🏼
I recently found your videos relating to SI weakness and instability and simple steps to healing after a rear hip/medial glute injury in a fall last July; I am now feeling so much pain relief after only 1 week following the SI joint pain do’s and don’ts your videos recommend, to heal, relieve pain and gain strength and stability and honesty feel it has put me on the path to getting my life back after struggling with the disabling pain for months. Thank you so much for sharing your insightful knowledge. I can personally say I am greatly appreciative of your kindness and generously and if I lived in CA would come to work with you in person! Please keep up the great work you are a blessing!
oh my goodness! This is exactly what I have had going on with my SI joint and didn't realize that was the muscle causing the issue. I know there a several the affect the SI joint. My QL, Gluteus Maximus, etc are feeding into my SI joint issues. Thanks so much for the well explained exercises!!
At one point you said check this video, but when you point there is no video. Great video!
I don't know why it is not showing up. :( But you can find a link to it below the video in the Video Description.
I had a hip replacement 4 weeks ago. Pain in my groin, and lower back. I have scoliosis too. I hope these exercises will help me.
Very professional video! Thanks!
Glad you liked it!
Exceptionally well done video and really effective teaching because of the attention to detail. 😊
Than you so much for your positive feedback. I truly appreciate it. 🙏🏼
This video caught my eye and I cannot believe the amount of information there is in this one video. My story is too long to type but I just want you to know what a great inspiration you are. I’m now going to search through your videos to see what else I can learn to help me get better. Thank you from the bottom of my heart! 💕
I am so glad that you found my video helpful. Your words really make all the work I put into my content worth it. Thank you for your comment. 🙏🏼
Very blessed and inspiring and helpful
Glad it was helpful! Thank you so much for subscribing!🙏🏼
Such clear instruction this guy is a legend.
You're awesome. Thank you so much.🙈
Such great guidance.
Thank you for your approach.
You're most welcome! Thank YOU for subscribing to my channel.
Thank you so much!!! This is very generous, and helpful.
You are welcome.☺️
Thank you for the video. I have had two lower back surgeries and a SI joint infusion no one has showed me any at home exercises I am in pain daily!!!
Thanks for the share!! I've never been told to do these exercises to build up my hip/butt muscles..makes perfect sense..you rock!!
You are very welcome!
Holy cow you just described my problem !! thank you! I will definitely get to working with these exercises asap.
I'm glad my video resonated with you. I hope you feel better soon!
Go easy to start with, Trust me.
I never work out the side glutes and did about a week ago using ankle weights, The DOMS (delayed onset muscle soreness) was the most intense I have ever had in all my years of lifting weights, I could barely walk for a few days.
Glad UA-cam recommended this video, As I have suspected I have an imbalance down there for a few years. It was causing severe lower back and hip pain to the point of wasting several thousand dollars on different beds and mattresses, Thinking that was the problem when really the problem is my body out of whack.
@ShaneMcGrath - you are completely correct to start slowly. Glute medius DOMS is no joke and it is always good to slowly progress into any new exercise program to give your body a chance to adjust to strengthening new muscles. Thank you for your comment!
Tip: when doing the clamshell make sure your shoulder that is on top rolls over slightly towards the floor, you might even brace yourself on the floor with the hand, to ensure you engage your glutes and not your lower back muscles
Nice! At the gym, it's easy to get focused on all the showy muscles, but stuff like gluteous medius deserves attention as well. I had no idea that weakness there would manifest as pain elsewhere. Thanks! Gyms often have Hip Abductor and Hip Adductor machines that should work these muscles. I know that these machines can produce soreness, so that's a start!
Thank you I'll give it a shot!
WOW - I've just had hip replacement and your exercises are going to help me no end. Simple, clear and easy to understand. Thank you.
You are very welcome. Wishing you a speedy recovery.🙏🏼
I have pain in all the areas you described but using your manual test I don’t have any issue maintaining. I’m in my 60s but have worked out for years and in my mind don’t think I am particularly weak in muscle structures. I do have lots of arthritis, bone spurs and whatever the generic term is the docs say is stenosis.