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.❤
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.
I've had bulging disks for 6 or so years now , been sports massage therapist, currently physiotherapist chiropractor & more that wall one with the cushion has my glute medious in fire
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.
Same here, it's a blessing, give up tv all together, design fun activities of all kinds, retake your hobbies? sports and new sports you always wanted to do... I give you one of mine, mountain climbing, I wanna at least see Mount Everest from camp one. Go for it.
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. ❤️
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 .
@@debbiec6216 I walk the same. I’ve been diagnosed with a trendelenburg gait. I could not walk up stairs alternating my feet. Keep working. Your P.T. Should be able to answer your questions. If not change.
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!
@@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.
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
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!!
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.
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.
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 🐢
For me nearly immediately. After completing the first three sets of standing wall swings I went to sit in my home office chair to see what the next set of exercises were and realized my lower back pain was no longer there. Felt the mentioned muscle burning in my MG during the wall swings. Also during the wall press. Must mean something needs correcting(?). Fortunately my lower back pain or pelvis pain was gone after just doing the standing wall swings. Hoping to add these every other day to see where it leads. Maybe permanently.
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!
Are these exercises also suitable for L5-S1 disk herniation? I tried all the three exercises, I can do them without pain. Can they help heal my disc herniation also?
This is so well explained and it’s so helpful , I wish I had have found this man earlier . I have back and hip pain, I also have fibromyalgia and desperately need to strengthen my glutes. Thank you, I’m sure these exercises will help. 😊
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 ❤
Thank u for sharing. I am in a similar boat and just lost so much during the past few years. I "rested" for a year and nothing helped. Im gonna start doing this suggestion. ✌️
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!
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.😊
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.
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 sir. I’ve suffered with low back hip pain for about 6 years. I’m only 42 and in decent shape. I’m laying in bed starting this now. God bless you kind sir.
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
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:)
I was on crutches for 2 years after a pilon fractor and ankle arthrodesis which has lead to a domino effect of misalignment on my entire body. They told me my muscles are so tight that my right leg now measures shoter than the left. My hips and lower back are so painful. Just ONE day of these excersizes has helped me find some relief. Thank you!
Only today I had an mri scan on my hips in the hope of finding a cyst that is creating the pain in my left SI joint. It's been going on for at least 2 years. Being upright and walking is no issue. I can still walk 5 pain-free miles, but every night the pain builds from lying down, only lying down, until I have to get out of bed and upright around 3 am. Then I found this video by accident (no such thing as accidents !) What a great and calm teacher this guy is; such clear explanations. Thanks. I've had these troubles ever since having a right hip replacement because of avascular necrosis. Now I will be doing your exercises to see how much it helps. You have encouraged me to feel positive about what is possible. So I have bookmarked this video. Thanks again.
Sounds like you have been going through a lot. Hang in there! Thank YOU so much for taking the time to watch and share your story. I hope you get to feeling 100% soon!
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.
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.
Thank you so much for being someone that truly helps and cares about people. Doctors like you are a breadth of fresh air.. many blessings to you and your loved ones 😊
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.
I am going to give these exercises a shot. I have had the SI joint injected, L4 and L5 injections, yoga and Pilates for two years now and still, back, hip and leg pain. It made sense.
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!
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 😊
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.
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 so much for this video! I have been having pain on my SI joint since this Monday, and never happened to me before so I didn't know what it was! I started doing some exercises for the SI joint pain but nothing truly helped until I watched this video. I tried your method with the legs and my left one was a little bit weaker, so immediately started doing the exercises. More likely, the standing single leg wall press! And HOLY the pain is gone 😭😭😭 thank you!!!! ❤❤❤❤🎉
In the last month, I started having hip pain and didn’t know the cause. Did you test, and clearly have weakness in those muscles. You just saved me wasting time and money running to practitioners. Thank you for your detailed, careful breakdown of the problem, and solution. Blessings…👏
Wow! I think this is the last key in my recovery from a herniated disc I’ve had since I fell down the stairs. I can feel that my hip moves on the one side when I walk. Thank you so much for this video! I have been wondering about this forever! 🤩
I have constant back pain from last 30 years and seen dozens professional . I am in constant pain day and night. No one explained the cause as you have. I am going to start my exercise today, it makes sense and should work too. Big thanks from UK❤
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.
I’ve seen many medical professionals explain information about exercises & therapies- the good and the bad. This video is the first time I’ve seen you. I can already tell you have an excellent delivery for explaining the feelings and details. You are one of the good ones to follow. Thank you!
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
I just discovered this video and I am praying all I have that this might help me even a little bit. Over 24 years ago they don’t know what caused it, but I started having severe damage to my nerves and my lower back my SI my hips and down All sides of my legs. I live on nothing but pain meds, and no matter how much they give me I still have been medically homebound for over 17 years. I never leave I never go to someone’s house or to dinner or the store or anywhere. I can stay up for maybe two or three hours and that’s the end of the day for me, I live in so much pain that controls every single moment of my life Sitting standing and laying down and I have to go through these positions throughout the day and generally due to the pain, my body pushes me to sleep 4 to 6 hours after I’ve been up for three or four and at least 10 hours at night. I’ve had 24 surgical procedures on my lower back, trying to save my legs from the severe neuropathy that has Just destroyed them completely. I have some of the worst neuropathy in my legs and feet than people have ever seen and I live with lower back and hip and sciatica and have seen over 30 doctors and they just keep doing surgeries or surgical procedures. I even lost my colon two years ago because it became paralyzed due to those nerves. I will be trying this today, but I know it’s gonna be extremely weak because I have no muscles in my thighs or calves lower back stomach. My whole inner tube has been destroyed by the nerves and all the procedures and surgeries that they’ve done on them over the years. So I’m praying that this will help in anyway possible ???🙏🙏🙏❣️
To say that most general practitioners don’t test these muscles would be accurate as that really isn’t their job. As a physical therapist, I test these muscles and address them with exercise for every patient I see with back or lower extremity issues, in part because most of my orders don’t truly give a diagnosis, but only the symptoms, then say to evaluate and treat. Every other physical therapist and orthopedic doctor I know regularly addresses these muscles as well. The real concern with this muscle, from my experience, is that most people do their exercises incorrectly. As a result, they don’t work the muscles as effectively as they could, and sometimes hardly at all. The real benefit of your video is in how to strengthen the gluteus medius muscles properly, so well done there.
NOT TRUE about orthopedic Drs. I went to TWO at University Hospitals in Ohio. They were useless. They basically told me, " Your body is getting old, this is normal". So, basically, suffer with it and get use to it. It is infuriating.
@@brendastolecki4755 Perhaps it depends on where you practice. In my area in the northeast, and from my limited experience in the southeast nearly all PT’s and orthopedists are very attentive to these muscles, only in a less than optimal way regarding the chosen exercises to address associated weakness. Let’s hope Ohio improves.
I’m a retired navy RN. I’ve had back problems for years. PT taught me 4 excercise I do weekly at the gym and I’ve had zero pain since. 45 degree cable controlled kick outs. Most people go straight out, that’s no optimal. You need to follow the direction of the muscle fibers. Pelvic thrusts have also been very helpful! Lastly take the cable machine, step out laterally holding (in my case 50 lbs ) for 30 seconds, arms straight out. I the do a compound excercise arms out and swing 150 agrees straight around. This excercise works my core as well as my opposite glute
Walking around for a year with pain and I've watched so many videos and I have been strengthening my core after seeing a specialist. One set of the first workout and immediately knew this was it... Didn't even open UA-cam for this issue. I know what im doing regularly for the next few weeks/months. 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! 🌈
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 😊
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.
I've been watching many PT videos the last few weeks trying to find something for my sciatica/si joint.hip pain, some accounts with millions of followers, yours makes the makes sense and instantly had that aha moment with this muscle !! The root cause of all that flow on pain and issues ! I'm going to do your exercises and report back in a week :) Thank 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.
Back surgeon cut my glute medius 6 months later ifferent surgeon tried to reattach it. So much bone was harvested from my hip pelvis, I am deformed. This hip pain has caused me 25yrs of pain. No dr cares, many physical therapist never explained or offered the help you have.
So sorry you’re going thru this!! I always say surgery should never be the 1st option! It should be the Last options after exhausting all your alternatives!
So sorry. I have seen doctors, maybe with good intentions damage people. Whe. I ask for explanations, dictors get kindda upset, lime saying I am the expert, you shut up. However, we MUST ask, ask and ask again, but most of all, obey your inner voice that warns us. Hope and pray that your "impossible" situation change and you recover fully, nothing is impossible for God or too difficult, keep your faith, DO the exercises and see yourself perfectly healthy despite if the pain and limitations, I'm in the same boat, let's get better !!!
Absolutely amazing. I started having severe lower back pains a few months ago, to the extent I was sure I had spinal issues and ready to go to the doctor. I tried a lot of different exercises from videos on UA-cam but this video has made a spectacular improvement - virtually pain free now and I am building up to 50 reps now on each side. I cannot express my gratitude - thank you!
Hi, I want to compliment you on this video, everything is there, slow paced (what a relief in comparison with a lot of other videos), well explained, well done examples, the recap at the end, very well done. Only improvement could be that in black clothing your body stance in not very visible from the front.
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!
Thank- you Dr. Pedersen for taking the time to make this informative video! Your explanation of the muscle weakness, simple testing and corrective exercises have been so helpful. I wasn't sure what was causing the sometimes severe hip pain that was keeping me up at night, especially after long, daily walks. After completing several sets of exercises, it is evident that the weakness is on the side with all the pain. Thank- you again for sharing the steps to resolve this issue! ❤
Oh my goodness! This video really hit the nail on the head. I have suffered with SI pain, sciatica and visited my chiro over the years for adjustments. My primary care physician said it was meralgia parasthetica after the outside of my right thigh often became numb. Then the numbness started to also include pain. I just did 1 month of PT twice a week and it helped a bit, but I am going to start these exercises. I have subscribed to your channel. Thanks for this amazing video. I feel seen, finally!!
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.
This hands down the best channel. My chiropractor didn’t even show me this . I have scoliosis so I recently been experiencing this . Thank you for the clear concise instruction
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!
Thank you so much for this. This is me too. 58 suffered with SI joint, hip and groin pain for years. Injections for SI not worked. Now offered nerve burning injections in my back. I have had so much pelvic, lower back and hip pain. This has given me hope !.
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!!
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
Why wasnt this video in my queue sooner! i had doctors tell me my glute medius was weak but never said it was what was causing my pain. Never suggested workouts either. Thank you!
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.
Finding this Video... is close to life saving my lower back. I'm watching this again and again, and doing all I can to turn back the hands of time (as IF it were possible?) BUT I can at least move to a more positive motion, than what I had to deal with a few months ago! (cauterizing some issues in my sacrum area?) whatever they called it, Now I have some tools to work with !!! I went to a Pain Release place, it did nothing for me... manipulating muscles was not the answer. All it felt like was a gentle massage... but no answers as to WHY this was happening. Thank you POSITIVE MOTION CHIROPRACTIC !!! Juliana in Western North Carolina - yeah, the area that got hit with HELENE - please pray that it recovers, the devastation was unreal and horrible. Going to take more than prayer to fix this place.
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!
I have been under chiropractic care since I was 16 years old. No doctor ever told me for the past 50 years that it is my left side SI joint that is causing pain. I started doing exercises suggested by this doctor, and the pain is gone within a week Amazing doctor, I discovered home at late night while I was in pain and couldn't go to sleep. If your symptoms are the one he describes, please do the exercises he is suggesting. You will be thankful. Thank you doctor.
I’m 32 and have had my pelvis constantly out of alignment and my side/low back would spasm and paralyze me randomly for the last couple months. I tried doing pelvic muscle support exercises but it didn’t help. My chiropractor would adjust my hips but it didn’t correct the root cause. At the gym I recently realized I was using the hip adduction and never the abduction. I started doing this and realized I had weakness and this was why! I eventually found myself finding it was SI joint pain as well and am thankful for videos like yours! If I would have gone to my doctor, they would have just referred me to imaging for low spinal disc issues and the problem would have never been solved.
Goodness! So well explained and we truly need more therapist! Where did you all disappear to? I had these issues and bursitis previous to spine surgery l 4 l5 s1. Clearly everything is attached and the so joint will take up the slack. I have been using the same exercisers the past month, a little more aggressive and aware of the weakness which is standing doing right leg lifts. I am balanced, holding on to cabinet and it’s always the left hip that hurts, even when smaller lifts and squeezing buns for additional balance. I do continue to degenerate, two years post surgery, I choose to build strength and also reverse disk bulge rather than a knife which could potentially risk nerve damage. ( personal decision of course) Thank you for the support. I am also lifting bursitis clams for weak muscles and build by lowing down. This may take a few months and certainly worthy by my own experience; the process is correct!!!
Oh wow. Just did the first set, I can definitely feel my glutes burning. I could only do 6 clamshell repetitions with my right leg, and I couldn’t do any more. It made a difference to my balance immediately though, which is bloody awesome!!!🙌
Can you make a video on how to fix a lumbar disc bulge through exercise and strength. Also can you make a video on thoracic pain and how to get relief. Thank you
Those are great suggestions! I have a video coming out about neck and upper back pain. It should be published next Saturday AM. And I'll put the suggestion about a lumbar disc bulge fix in my cue. Take care.
Ok so I have been having this exact issue on one side. One of my legs is perfectly toned without pain and my other leg is by far less toned and I have so much pain in my hip. Thank you for this video it was totally on point! My question for you is since my one leg is so much worse than the other do I work that one leg or do you work both legs?
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
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.
@@StoicGore I'm no bot & I agree with both @MsJaneSi & @kaleidojess 100%
Im no bot,and i agree with her,not everyone knows these exercises, @StoicGore
I've had bulging disks for 6 or so years now , been sports massage therapist, currently physiotherapist chiropractor & more that wall one with the cushion has my glute medious in fire
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.
Yes. Sitting a long time is a major glute killer.
Same here, it's a blessing, give up tv all together, design fun activities of all kinds, retake your hobbies? sports and new sports you always wanted to do... I give you one of mine, mountain climbing, I wanna at least see Mount Everest from camp one. Go for it.
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 .
@@debbiec6216 I walk the same. I’ve been diagnosed with a trendelenburg gait. I could not walk up stairs alternating my feet. Keep working. Your P.T. Should be able to answer your questions. If not change.
I do glute exercises every night while I brush my teeth. Tie one habit to another habit that’s strong is a great way to develop the new habit.
That’s is a great idea! Thank you for sharing it.
Whats a habit?
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.
@@PositiveMotionChiro Is this the same if injury was from sacrolitis brucellosis?
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
My lower back hurt every single day for 2 months, I implemented this and within 3 days the pain has subsided down by at least 70% now thank you 😀💯
How’s it going now ?
LOL!
Wow you sure give me hope! Happy for you ❤
@@janesmith2182 it still hurts but it's like 80% better now.
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. 😊
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.
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 🐢
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
For me nearly immediately. After completing the first three sets of standing wall swings I went to sit in my home office chair to see what the next set of exercises were and realized my lower back pain was no longer there. Felt the mentioned muscle burning in my MG during the wall swings. Also during the wall press. Must mean something needs correcting(?). Fortunately my lower back pain or pelvis pain was gone after just doing the standing wall swings. Hoping to add these every other day to see where it leads. Maybe permanently.
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 are very welcome. I am glad you found my content helpful!
Same here. This man is very smart! Wish he would had been my teacher when studying my anatomy
Where is pdf plz
Are these exercises also suitable for L5-S1 disk herniation? I tried all the three exercises, I can do them without pain. Can they help heal my disc herniation also?
This is so well explained and it’s so helpful , I wish I had have found this man earlier . I have back and hip pain, I also have fibromyalgia and desperately need to strengthen my glutes. Thank you, I’m sure these exercises will help. 😊
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 u for sharing. I am in a similar boat and just lost so much during the past few years. I "rested" for a year and nothing helped. Im gonna start doing this suggestion. ✌️
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”
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!!!!
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❤
@@PositiveMotionChiro YES!!!!!! APPRECIATED🙏🙏🙏🙏🙏
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.
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 sir. I’ve suffered with low back hip pain for about 6 years. I’m only 42 and in decent shape. I’m laying in bed starting this now. God bless you kind sir.
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
@@Julia29853 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:)
I was on crutches for 2 years after a pilon fractor and ankle arthrodesis which has lead to a domino effect of misalignment on my entire body. They told me my muscles are so tight that my right leg now measures shoter than the left. My hips and lower back are so painful. Just ONE day of these excersizes has helped me find some relief. Thank you!
Only today I had an mri scan on my hips in the hope of finding a cyst that is creating the pain in my left SI joint. It's been going on for at least 2 years. Being upright and walking is no issue. I can still walk 5 pain-free miles, but every night the pain builds from lying down, only lying down, until I have to get out of bed and upright around 3 am. Then I found this video by accident (no such thing as accidents !) What a great and calm teacher this guy is; such clear explanations. Thanks. I've had these troubles ever since having a right hip replacement because of avascular necrosis. Now I will be doing your exercises to see how much it helps. You have encouraged me to feel positive about what is possible. So I have bookmarked this video. Thanks again.
Sounds like you have been going through a lot. Hang in there! Thank YOU so much for taking the time to watch and share your story. I hope you get to feeling 100% soon!
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?
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.
Thank you so much for being someone that truly helps and cares about people. Doctors like you are a breadth of fresh air.. many blessings to you and your loved ones 😊
Thank you so much for you kind words. It means a lot to me.🙏🏼
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 am going to give these exercises a shot. I have had the SI joint injected, L4 and L5 injections, yoga and Pilates for two years now and still, back, hip and leg pain. It made sense.
Massage therapist here! Thank you so much! I’ll be using this as well as prescribing to my clients ❤
Great! Thank you for the work you do helping so many people! Massage therapy is so important. 🙏🏼
Thank you for these simple exercises! Now I’ve finally learned why my hips shift and the weak gluteus medius contributes to low back pain.
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!
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 😊
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!🙏🏼
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.
I’ve been prescribed these exercises in physical therapy but never have stuck with them. Thanks for the reminder!
Same 🥴
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.🙏🏼
Thank you so much for this video! I have been having pain on my SI joint since this Monday, and never happened to me before so I didn't know what it was! I started doing some exercises for the SI joint pain but nothing truly helped until I watched this video. I tried your method with the legs and my left one was a little bit weaker, so immediately started doing the exercises. More likely, the standing single leg wall press! And HOLY the pain is gone 😭😭😭 thank you!!!! ❤❤❤❤🎉
In the last month, I started having hip pain and didn’t know the cause. Did you test, and clearly have weakness in those muscles. You just saved me wasting time and money running to practitioners. Thank you for your detailed, careful breakdown of the problem, and solution. Blessings…👏
You are welcome. I am glad you found my content helpful!
@@PositiveMotionChiro agreed!!!! I have been visiting 4 different P.T. over 3 years. Your instructions are great. Thank you.
Wow! I think this is the last key in my recovery from a herniated disc I’ve had since I fell down the stairs. I can feel that my hip moves on the one side when I walk. Thank you so much for this video! I have been wondering about this forever! 🤩
I have constant back pain from last 30 years and seen dozens professional . I am in constant pain day and night. No one explained the cause as you have. I am going to start my exercise today, it makes sense and should work too. Big thanks from UK❤
So did it already help?
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.
I meet all the signs of weakness so I’m eager to try the exercises!!
I’ve seen many medical professionals explain information about exercises & therapies- the good and the bad.
This video is the first time I’ve seen you. I can already tell you have an excellent delivery for explaining the feelings and details. You are one of the good ones to follow. Thank you!
What kind words. Thank you. 🙏🏼
I really love teaching and helping people understand their body. I’m glad that it shows.
This gentleman is a wonderful soul …..it absolutely shines ✨ through about him ❣️
Thank you so much for your kind words.🙏🏼
You are very helpful and loved by many for caring about us!
You are so kind! Thank you so much.
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
And again doc giving crucial information. God bless you!
Thank you for your kind words. 🙌🏼
I just discovered this video and I am praying all I have that this might help me even a little bit. Over 24 years ago they don’t know what caused it, but I started having severe damage to my nerves and my lower back my SI my hips and down All sides of my legs. I live on nothing but pain meds, and no matter how much they give me I still have been medically homebound for over 17 years. I never leave I never go to someone’s house or to dinner or the store or anywhere. I can stay up for maybe two or three hours and that’s the end of the day for me, I live in so much pain that controls every single moment of my life Sitting standing and laying down and I have to go through these positions throughout the day and generally due to the pain, my body pushes me to sleep 4 to 6 hours after I’ve been up for three or four and at least 10 hours at night. I’ve had 24 surgical procedures on my lower back, trying to save my legs from the severe neuropathy that has Just destroyed them completely. I have some of the worst neuropathy in my legs and feet than people have ever seen and I live with lower back and hip and sciatica and have seen over 30 doctors and they just keep doing surgeries or surgical procedures. I even lost my colon two years ago because it became paralyzed due to those nerves. I will be trying this today, but I know it’s gonna be extremely weak because I have no muscles in my thighs or calves lower back stomach. My whole inner tube has been destroyed by the nerves and all the procedures and surgeries that they’ve done on them over the years. So I’m praying that this will help in anyway possible ???🙏🙏🙏❣️
💕 💞 ♥️ to u
To say that most general practitioners don’t test these muscles would be accurate as that really isn’t their job. As a physical therapist, I test these muscles and address them with exercise for every patient I see with back or lower extremity issues, in part because most of my orders don’t truly give a diagnosis, but only the symptoms, then say to evaluate and treat. Every other physical therapist and orthopedic doctor I know regularly addresses these muscles as well.
The real concern with this muscle, from my experience, is that most people do their exercises incorrectly. As a result, they don’t work the muscles as effectively as they could, and sometimes hardly at all. The real benefit of your video is in how to strengthen the gluteus medius muscles properly, so well done there.
NOT TRUE about orthopedic Drs. I went to TWO at University Hospitals in Ohio. They were useless. They basically told me, " Your body is getting old, this is normal". So, basically, suffer with it and get use to it. It is infuriating.
@@brendastolecki4755 Perhaps it depends on where you practice. In my area in the northeast, and from my limited experience in the southeast nearly all PT’s and orthopedists are very attentive to these muscles, only in a less than optimal way regarding the chosen exercises to address associated weakness. Let’s hope Ohio improves.
Thank you. I need this right now.
This is so well done, but a little tip would be not to wear black against a black background- can’t see subtle movements as well!!
Agree. Additionallty men don't wear tights so a woman could demo in workout tights as he talks
🙄 there's always gotta be one. You.
I’m a retired navy RN. I’ve had back problems for years. PT taught me 4 excercise I do weekly at the gym and I’ve had zero pain since. 45 degree cable controlled kick outs. Most people go straight out, that’s no optimal. You need to follow the direction of the muscle fibers. Pelvic thrusts have also been very helpful! Lastly take the cable machine, step out laterally holding (in my case 50 lbs ) for 30 seconds, arms straight out. I the do a compound excercise arms out and swing 150 agrees straight around. This excercise works my core as well as my opposite glute
Walking around for a year with pain and I've watched so many videos and I have been strengthening my core after seeing a specialist. One set of the first workout and immediately knew this was it... Didn't even open UA-cam for this issue. I know what im doing regularly for the next few weeks/months. Thanks!
I’m glad you responded so well. That makes me smile. 😊
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.🙏🏼
This has to be one of the best videos ever
Thank you !!’
Your comment makes me smile. I'm glad you found it valuable.
Wow! I immediately feel a difference with SI joint pain that has been excruciating. Thank you for sharing these exercises!
You're so welcome!
I just started an exercise class and I’ve noticed that’s very weak on myself. Thank you
You are welcome. Take care.
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 😊
You look very fit and healthy with excellent posture. I appreciate that in a practitioner. Thanks for the video!
Thank you so much!🙏🏼
Thank you for this. Seen it before getting out of bed this morning. Did clam shell. 20. Within just a few reps, I felt a deep release. Amazing!
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.
I've been watching many PT videos the last few weeks trying to find something for my sciatica/si joint.hip pain, some accounts with millions of followers, yours makes the makes sense and instantly had that aha moment with this muscle !! The root cause of all that flow on pain and issues ! I'm going to do your exercises and report back in a week :) Thank you
Thank you so much for subscribing to my channel. I hope you are feeling better!🙏🏼
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.
This video solved a problem I had for over a half decade. THANK YOU!
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.
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.
Back surgeon cut my glute medius 6 months later ifferent surgeon tried to reattach it. So much bone was harvested from my hip pelvis, I am deformed. This hip pain has caused me 25yrs of pain. No dr cares, many physical therapist never explained or offered the help you have.
Sounds like you have been going through a lot. I hope you get to feeling better soon @sbs726. Hang in there!🙏🏼
So sorry you’re going thru this!! I always say surgery should never be the 1st option! It should be the Last options after exhausting all your alternatives!
So sorry. I have seen doctors, maybe with good intentions damage people. Whe. I ask for explanations, dictors get kindda upset, lime saying I am the expert, you shut up. However, we MUST ask, ask and ask again, but most of all, obey your inner voice that warns us. Hope and pray that your "impossible" situation change and you recover fully, nothing is impossible for God or too difficult, keep your faith, DO the exercises and see yourself perfectly healthy despite if the pain and limitations, I'm in the same boat, let's get better !!!
@germanarturo11 what a fantastic attitude! Thank you for spreading the positivity. 🙏🏼
Absolutely amazing. I started having severe lower back pains a few months ago, to the extent I was sure I had spinal issues and ready to go to the doctor. I tried a lot of different exercises from videos on UA-cam but this video has made a spectacular improvement - virtually pain free now and I am building up to 50 reps now on each side. I cannot express my gratitude - 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.
Hi, I want to compliment you on this video, everything is there, slow paced (what a relief in comparison with a lot of other videos), well explained, well done examples, the recap at the end, very well done. Only improvement could be that in black clothing your body stance in not very visible from the front.
Thank you for your kind words and your recommendation on contrasting color clothing. Noted. 😊
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!
Thank- you Dr. Pedersen for taking the time to make this informative video! Your explanation of the muscle weakness, simple testing and corrective exercises have been so helpful. I wasn't sure what was causing the sometimes severe hip pain that was keeping me up at night, especially after long, daily walks. After completing several sets of exercises, it is evident that the weakness is on the side with all the pain. Thank- you again for sharing the steps to resolve this issue! ❤
I'm really glad you have found some clarity around your pain from watching my video. Here's to a 2025 with no pain. 🙏🏼
Oh my goodness! This video really hit the nail on the head. I have suffered with SI pain, sciatica and visited my chiro over the years for adjustments. My primary care physician said it was meralgia parasthetica after the outside of my right thigh often became numb. Then the numbness started to also include pain. I just did 1 month of PT twice a week and it helped a bit, but I am going to start these exercises. I have subscribed to your channel. Thanks for this amazing video. I feel seen, finally!!
Thank you so much for subscribing to my channel. I am glad you found my content helpful. I hope you are on your way to feeling 100%!💜
@@PositiveMotionChirowhat does SI mean?
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.
Outstanding advice, and thank you for being so clear and comprehensive about this matter
My pleasure. I am glad you found my content helpful.
This hands down the best channel. My chiropractor didn’t even show me this . I have scoliosis so I recently been experiencing this . Thank you for the clear concise instruction
That you for your kind words. I'm glad you found my channel and thank you for your comment. 🙌🏼
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!
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.🙏🏼
Very blessed and inspiring and helpful
Glad it was helpful! Thank you so much for subscribing!🙏🏼
Thank you so much for this. This is me too. 58 suffered with SI joint, hip and groin pain for years. Injections for SI not worked. Now offered nerve burning injections in my back. I have had so much pelvic, lower back and hip pain. This has given me hope !.
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
Many thanks,improving my English comprehension while watching and learning about these underated muscles
You’ve just showed me what I need to do for my si pain
I’m glad my video resonated with you. Take care.
Why wasnt this video in my queue sooner! i had doctors tell me my glute medius was weak but never said it was what was causing my pain. Never suggested workouts either. Thank you!
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
Finding this Video... is close to life saving my lower back. I'm watching this again and again, and doing all I can to turn back the hands of time (as IF it were possible?) BUT I can at least move to a more positive motion, than what I had to deal with a few months ago! (cauterizing some issues in my sacrum area?) whatever they called it, Now I have some tools to work with !!! I went to a Pain Release place, it did nothing for me... manipulating muscles was not the answer. All it felt like was a gentle massage... but no answers as to WHY this was happening.
Thank you POSITIVE MOTION CHIROPRACTIC !!!
Juliana in Western North Carolina -
yeah, the area that got hit with HELENE - please pray that it recovers, the devastation was unreal and horrible. Going to take more than prayer to fix this place.
That knee wall press is something else!
Thanks...i will give them a go and see if it reduces my back pain.....
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 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!
I have been under chiropractic care since I was 16 years old. No doctor ever told me for the past 50 years that it is my left side SI joint that is causing pain.
I started doing exercises suggested by this doctor, and the pain is gone within a week
Amazing doctor, I discovered home at late night while I was in pain and couldn't go to sleep.
If your symptoms are the one he describes, please do the exercises he is suggesting. You will be thankful.
Thank you doctor.
I’m 32 and have had my pelvis constantly out of alignment and my side/low back would spasm and paralyze me randomly for the last couple months. I tried doing pelvic muscle support exercises but it didn’t help. My chiropractor would adjust my hips but it didn’t correct the root cause. At the gym I recently realized I was using the hip adduction and never the abduction. I started doing this and realized I had weakness and this was why! I eventually found myself finding it was SI joint pain as well and am thankful for videos like yours! If I would have gone to my doctor, they would have just referred me to imaging for low spinal disc issues and the problem would have never been solved.
Very insightful! I’m glad you determined where you were weak and were able to strengthen.
@@PositiveMotionChiro thanks so much for the informative videos. It’s hard to find these nowadays without pay walls
@littlehonu I’m glad you are finding them useful. 🙏🏼
Lower back pain and SI joint on right side. Since 2019 no one knew what was wrong with me chiropractor, medical doctor, physical therapist until now.
Same here this was a godsend finding this dr.and this video I'm starti g in the morning
@THOMPSONSART and @LionelWayne-je4vv I'm glad my video resonated with both of you. I hope it helps you get back to feeling 100% Take care.
Greatly appreciate healthy solid advice to eliminate or ease pain rather than recommending medications. Thank you
Goodness! So well explained and we truly need more therapist! Where did you all disappear to?
I had these issues and bursitis previous to spine surgery l 4 l5 s1. Clearly everything is attached and the so joint will take up the slack.
I have been using the same exercisers the past month, a little more aggressive and aware of the weakness which is standing doing right leg lifts. I am balanced, holding on to cabinet and it’s always the left hip that hurts, even when smaller lifts and squeezing buns for additional balance.
I do continue to degenerate, two years post surgery, I choose to build strength and also reverse disk bulge rather than a knife which could potentially risk nerve damage. ( personal decision of course)
Thank you for the support. I am also lifting bursitis clams for weak muscles and build by lowing down. This may take a few months and certainly worthy by my own experience; the process is correct!!!
Thank you for your comment. It sounds like you are a fighter. And a seeker of knowledge. Keep at it. Wishing you all the best. 🙏🏼
Oh wow. Just did the first set, I can definitely feel my glutes burning. I could only do 6 clamshell repetitions with my right leg, and I couldn’t do any more. It made a difference to my balance immediately though, which is bloody awesome!!!🙌
Can you make a video on how to fix a lumbar disc bulge through exercise and strength. Also can you make a video on thoracic pain and how to get relief. Thank you
Those are great suggestions! I have a video coming out about neck and upper back pain. It should be published next Saturday AM. And I'll put the suggestion about a lumbar disc bulge fix in my cue. Take care.
😮@@PositiveMotionChirooh thank you!
@@PositiveMotionChirothank you❤
Did this for the first time today. I herniated a disc almost a year ago and this is the perfect level to wake up my sleepy glutes! Thank you 🙏🏻🙏🏻🙏🏻
Ok so I have been having this exact issue on one side. One of my legs is perfectly toned without pain and my other leg is by far less toned and I have so much pain in my hip. Thank you for this video it was totally on point! My question for you is since my one leg is so much worse than the other do I work that one leg or do you work both legs?