Remember these movements are very, very small. Most people do them in one day. If you have pain, you need to back off and can even do them in your imagination. You certainly can experiment with dividing them between two days if that is more comfortable for you. Thank you.
Susan, thanks so much for your videos. When doing the first part, the internal rotation with one leg at a time, should one allow the back to arch? Or focus on allowing the lower back to sink to the floor? And when doing the external rotation, you mention compressing the SI area, but is that accomplished by literally contracting the glutes? Or maybe pressing the lower back against the floor while the knee is opened to the side? Maybe I'm over thinking it ;)
Thank you for your questions. With internal rotation, you do not want to arch, rather you want the lover back to flatten and be long and sink to the floor. With external rotation the glutes contract and automatically, due to the gluten contraction, compress into the SI joint. External hip rotation should happen in the glutes. Where do you feel it? Do not press the back against the floor with external rotation. Hope this helps.
Great video ms. Koenig! Out of curiosity, what sort of background do you have? You’re certainly using some terminology that strongly implies you’re trained in some form of movement science :)
I'm a Certified Hanna Somatic Educator. I always loved science and took a lot of it when I was a student at UCBerkeley in the 60s. I have a background in massage and have taught anatomy for years.
I have hip and knee oa... scoliosis..I have 26..a lott of doctors says that have no help I do some lessions and I feel relif insistently..thank you lady!
Is it helpful to do these if you have bone spurs (as shown in X-ray) in your lumbar spine? I only have them on my right side and when I do too much yoga, my left sciatic nerve acts up.
If you do these movements slowly and gently, like they are suppose to be done, you should be fine. Just like with your yoga, always back away from pain. In Hanna Somatics we do not stretch and we do not use force or go to our end point of a movement. I've had lots of clients with bone spurs and these kinds of movements have been very helpful. Pay attention to the sensations from doing these movements and trust your intuition. If something doesn't feel right or hurts, back off. Have you been given any medical guidelines? Always follow medical guidelines. thank you.
I think this is a very helpful for my last lnjury, I stressed groin area. It's been in pain for weeks when a walk, ifelt fine when I swam, SO, I know there was something needed. This might be it, thanks, Susan.
Wow, these were amazing. None of my therapists or chiros have shown me this in my 20+ years with back/SI pain. I can't wait to see how these might lessen my daily tightness and pain. You are a "king" as your name means in Dutch. ;)
These exercises work wonders. For the first time in two years, I have a wonderful feeling in the SI joints. If these exercises are done every day, can they also make this chronic pain disappear forever?
So glad these movements were helpful. I wd continue to do them frequently, even after the chronic pain is gone, so the pain continues to be less or stays away. thank you
@@somaticsforyou Thank you Suzan! I have been searching for the cause of this pain for months. I had surgery on both hips for CAM hips so that mobility increases. For now this brought no solution. I now found these somatic exercises and so hope that this will gradually make the pain disappear forever. Greetings from Belgium :)
First thing I recommend is the Daily Cat Routine, here is the link: ua-cam.com/play/PLZ4qHLITBsut0AfgvCATNsw_FWO5Ic7bA.html Many of my individual and class videos contain movements for spinal torsion. I think you're going to just have to go through and read the descriptions of the ones that seem to relate to spinal torsion. Where is the focus of your spinal torsion: neck, thoracic, lumbar, sacrum? Thank you.
@@paulgeorge9228 My suggestion is to try the movement on this link: ua-cam.com/video/IGeVV6mLQ6o/v-deo.html You're welcome to give me feedback if this helped. Be sure to move slowly, gently and back away from pain. Thank you.
If you have had an S-I injury or have loose ligaments, your S-I joint can move too much. You are going to need to experiment with these moves and do them with caution and gentleness. These can still be good moves, but you may have to adjust the level of movement and notice if you are comfortable or in pain after you do them. Do you have S-I joint pain? Have you had it medically diagnosed? Thank you.
Thank you for you inquiry. I’m glad these somatic movements have been helpful for you. Yes, hip hiking moves will hopefully contract the offending muscles (obliques, QL) and then release them - if you go slowly, and stay within your comfort zone. Most people will over-do and use too much force and effort. See if this helps. Also do: Cat Routine, Extra Movement: Lateral Flexion (between Cat 4-5) ua-cam.com/video/C4wA5UbCXQM/v-deo.html Susan Koenig Website: www.SomaticsForYou.com UA-cam: ua-cam.com/users/somaticsforyou SoundCloud: soundcloud.com/susan-koenig Newsletter: eepurl.com/FMnkD Nothing happens until something moves. ~ Albert Einstein
What has your doctor told you about restricted movement? If he/she hasn't given you any guidelines, I wd try some of my somatic movements. Remember to do them slowly, mindfully, and back off from pain or discomfort.
If my foot is staying on the floor as I move my hip, then I'd be working with a closed kinetic chain. If I'm doing a hip movement with my foot up in the air, I'd be working with an open kinetic chain. I personally don't usually think in terms of open or closed kinetic chains. Does this make sense to you?
Thank you for the question. You want to back away from pain. I assume when you do external rotation you are comfortable. It's only when you do internal rotation that you have pain. Is this correct? Here are some suggestions. Repeat external rotation 3 to 10 times and then try, very gently and slowly, to do internal rotation. How does that feel? Some times you have to go much smaller and much slower so the brain can find comfort in the movement. Email me about your results.
Thank you very much. This stretch gave me a lot of relief. I have had this SI pain for almost 4 months now. My physiotherapist and chiropractor tell me that it was most likely caused by running on a treadmill and sitting for prolonged periods at my work desk. They say my hips are ‘out of place’. Will this (or any other stretch/pose) return my hips to normal? I do it twice a day, for 20 min each time. Thanks again for your video. Much appreciated.
Somatic Movement usually helps a lot to normalize hip function. I suggest you start doing all 8 movements of the Daily Cat Routine which I now have on UA-cam. They are labeled and numbered. Hope this helps.
This movement uses many muscles. Any time an arch is involved, you are using spinal extensor muscles and any time a flatten or curl is involved you are using spinal flexor abdominal muscles. When your hips are rotating outward you are using the external rotators located in the buttocks and when you are rotating inward you are using the internal rotators and adductors. The main internal rotator is the gluteus minimus located on the side of the pelvis and the adductors are located on the insides of the thighs. Many movement people feel it's better to focus on allowing the brain to organize the movements rather than become too focused on specific muscles since many muscles are going to be involved. However being a person that loves anatomy I also like to at least understand the major muscles involved. Thank you.
Susan, thank you so much for this video. These movements gave immediate relief of the pain in my right SI joint. It worked like magic. Joy
So glad these movements helped you. Thank you.
I'm so incredibly grateful to have found your videos! They are really helping me!!! Thank you!!!!💞
You're very welcome. Thank you.
Susan, Is it best to do the rotation,up and down and forward and backward SI exercises all in the same day or to separate them into different days?
Remember these movements are very, very small. Most people do them in one day. If you have pain, you need to back off and can even do them in your imagination. You certainly can experiment with dividing them between two days if that is more comfortable for you. Thank you.
Thank you for sharing, love this!
Thank you
Susan, thanks so much for your videos. When doing the first part, the internal rotation with one leg at a time, should one allow the back to arch? Or focus on allowing the lower back to sink to the floor? And when doing the external rotation, you mention compressing the SI area, but is that accomplished by literally contracting the glutes? Or maybe pressing the lower back against the floor while the knee is opened to the side? Maybe I'm over thinking it ;)
Thank you for your questions. With internal rotation, you do not want to arch, rather you want the lover back to flatten and be long and sink to the floor. With external rotation the glutes contract and automatically, due to the gluten contraction, compress into the SI joint. External hip rotation should happen in the glutes. Where do you feel it? Do not press the back against the floor with external rotation. Hope this helps.
Thank you for your wonderful, short and very informativ videos. I love them !
I'm so glad you are receiving benefit from my UA-cams. Thank you
Great video ms. Koenig! Out of curiosity, what sort of background do you have? You’re certainly using some terminology that strongly implies you’re trained in some form of movement science :)
I'm a Certified Hanna Somatic Educator. I always loved science and took a lot of it when I was a student at UCBerkeley in the 60s. I have a background in massage and have taught anatomy for years.
I have hip and knee oa... scoliosis..I have 26..a lott of doctors says that have no help I do some lessions and I feel relif insistently..thank you lady!
You're welcome.
Is it helpful to do these if you have bone spurs (as shown in X-ray) in your lumbar spine? I only have them on my right side and when I do too much yoga, my left sciatic nerve acts up.
If you do these movements slowly and gently, like they are suppose to be done, you should be fine. Just like with your yoga, always back away from pain. In Hanna Somatics we do not stretch and we do not use force or go to our end point of a movement. I've had lots of clients with bone spurs and these kinds of movements have been very helpful. Pay attention to the sensations from doing these movements and trust your intuition. If something doesn't feel right or hurts, back off. Have you been given any medical guidelines? Always follow medical guidelines. thank you.
I think this is a very helpful for my last lnjury, I stressed groin area.
It's been in pain for weeks when a walk, ifelt fine when I swam, SO, I know there was something needed.
This might be it, thanks, Susan.
Glad it's helping you. Thank you
Hi Susan, are able to answer questions?
You're welcome.
@@cinmac3 I answer questions when I'm in town. thank you.
Wow, these were amazing. None of my therapists or chiros have shown me this in my 20+ years with back/SI pain. I can't wait to see how these might lessen my daily tightness and pain. You are a "king" as your name means in Dutch. ;)
thank you
These exercises work wonders. For the first time in two years, I have a wonderful feeling in the SI joints. If these exercises are done every day, can they also make this chronic pain disappear forever?
So glad these movements were helpful. I wd continue to do them frequently, even after the chronic pain is gone, so the pain continues to be less or stays away. thank you
@@somaticsforyou Thank you Suzan! I have been searching for the cause of this pain for months. I had surgery on both hips for CAM hips so that mobility increases. For now this brought no solution. I now found these somatic exercises and so hope that this will gradually make the pain disappear forever. Greetings from Belgium :)
I think it's worth a try! Thank you.
god bless you from Paris : thank you merci beaucoup
You're welcome!
Wonderful hope it helps with those tight areas.
Hope this helps. Thank you.
if i have spinal torsion, what exercises/videos of yours do you recommend?
First thing I recommend is the Daily Cat Routine, here is the link: ua-cam.com/play/PLZ4qHLITBsut0AfgvCATNsw_FWO5Ic7bA.html
Many of my individual and class videos contain movements for spinal torsion. I think you're going to just have to go through and read the descriptions of the ones that seem to relate to spinal torsion. Where is the focus of your spinal torsion: neck, thoracic, lumbar, sacrum? Thank you.
@@somaticsforyou counter rotated sacrum to the right because my pelvis is twisted to the left.
thank you
@@paulgeorge9228 My suggestion is to try the movement on this link: ua-cam.com/video/IGeVV6mLQ6o/v-deo.html
You're welcome to give me feedback if this helped. Be sure to move slowly, gently and back away from pain. Thank you.
Humm….. what about too much movement in si joint? Will this help?
If you have had an S-I injury or have loose ligaments, your S-I joint can move too much. You are going to need to experiment with these moves and do them with caution and gentleness. These can still be good moves, but you may have to adjust the level of movement and notice if you are comfortable or in pain after you do them. Do you have S-I joint pain? Have you had it medically diagnosed? Thank you.
Thank you for your video.i have one question is this movement help to fixing "lateral pelvic tilt"(one hip higher than the other).
Thank you for you inquiry. I’m glad these somatic movements have been helpful for you. Yes, hip hiking moves will hopefully contract the offending muscles (obliques, QL) and then release them - if you go slowly, and stay within your comfort zone. Most people will over-do and use too much force and effort. See if this helps. Also do: Cat Routine, Extra Movement: Lateral Flexion (between Cat 4-5)
ua-cam.com/video/C4wA5UbCXQM/v-deo.html
Susan Koenig
Website: www.SomaticsForYou.com
UA-cam: ua-cam.com/users/somaticsforyou
SoundCloud: soundcloud.com/susan-koenig
Newsletter: eepurl.com/FMnkD
Nothing happens until something moves.
~ Albert Einstein
@@somaticsforyou thank you for your reply
Thank you so much Susan. Tough getting started but the movements are great.
If I don't have any lateral rotation at the hip because I have acetabular protrusion, is it still effective to do this exercise?
What has your doctor told you about restricted movement? If he/she hasn't given you any guidelines, I wd try some of my somatic movements. Remember to do them slowly, mindfully, and back off from pain or discomfort.
Thank you
Nice hip rotation exercises. What kind of kinetic chain (closed or open chain) are those exercises ?
If my foot is staying on the floor as I move my hip, then I'd be working with a closed kinetic chain. If I'm doing a hip movement with my foot up in the air, I'd be working with an open kinetic chain. I personally don't usually think in terms of open or closed kinetic chains. Does this make sense to you?
@@somaticsforyou Thank you very much! It makes sense.
In the first exercise when I am rotating my leg internally I feel pain in SI joint. Should I continue the exercise?
Thank you for the question. You want to back away from pain. I assume when you do external rotation you are comfortable. It's only when you do internal rotation that you have pain. Is this correct? Here are some suggestions. Repeat external rotation 3 to 10 times and then try, very gently and slowly, to do internal rotation. How does that feel? Some times you have to go much smaller and much slower so the brain can find comfort in the movement. Email me about your results.
@@somaticsforyou May I have your email address, please?
@@luminouslink777
Thank you very much. This stretch gave me a lot of relief. I have had this SI pain for almost 4 months now. My physiotherapist and chiropractor tell me that it was most likely caused by running on a treadmill and sitting for prolonged periods at my work desk. They say my hips are ‘out of place’. Will this (or any other stretch/pose) return my hips to normal? I do it twice a day, for 20 min each time. Thanks again for your video. Much appreciated.
Somatic Movement usually helps a lot to normalize hip function. I suggest you start doing all 8 movements of the Daily Cat Routine which I now have on UA-cam. They are labeled and numbered. Hope this helps.
Thank you. Very much appreciated.
Nice moves TY
thank you.
which muscle do u focus on contracting when doing this movement
This movement uses many muscles. Any time an arch is involved, you are using spinal extensor muscles and any time a flatten or curl is involved you are using spinal flexor abdominal muscles. When your hips are rotating outward you are using the external rotators located in the buttocks and when you are rotating inward you are using the internal rotators and adductors. The main internal rotator is the gluteus minimus located on the side of the pelvis and the adductors are located on the insides of the thighs. Many movement people feel it's better to focus on allowing the brain to organize the movements rather than become too focused on specific muscles since many muscles are going to be involved. However being a person that loves anatomy I also like to at least understand the major muscles involved. Thank you.
@@somaticsforyou your 3 tips really helped. i have a rotated pelvis and those exercises really helps my pelvis sense neutral again. thank you soo much
@@paulgeorge9228 I'm so glad this helped. Thank you very much.
BEAUTIFUL ))
Thank you.
Your voice is very LOW... NEED TO REDO THE VIDEO...... but this is and excellent video