Hi. I need to reverse these exercises for right side pain, Correct? Or is this one of those things that the left nerve affects the right side and vice versa? By the way, I have more difficulty hearing the new video one because of the echo, the audio on this one is clear and sounds perfect on my laptop, but I have saved the new version also. I'm happy to have found you, I have been suffering for 5 years with groin pain, multiple MRIs, steroid shots and other treatments that have not helped. I will be trying this today and throughout the next week and am hoping this is the answer I have been looking for. Thank you for your excellent instruction.
I can't tell you how grateful I am to discover your channel. In only 2 sessions the agony I was in has almost vanished. I am a long distance runner and a chiropractor made my pain so much worse. Now it is at last almost gone. Thank you
That is Great News Deryl👍 , Keep UP the amazing work ! If you want to be part of my email list so i can send you new videos for the week www.backmasterclass.com/general-opt-inrvsd1tf7 and regarding my back Master Class program where i can guide you through Zoom meeting calls to reach your health goals . I Will be closing the registration this Sunday . Blessings 🙏❤️
Your videos have helped me so much more than the 16 months i spent in physical therapy last year and the other physical therapies the years before! I've been dealing with severe chronic pain for 8 years. Thank you so much. You are a blessing!
I am so blessed to have found this...even though it's 3 yrs later lol. You are so lovely and knowledgeable,a great healer and teacher. More people should know about your channel!!!!
I have been going to urology with constant frequency and urgency for 15 years with no luck! I have hip and groin pain/ache and had sciatic problems over the years (all left side) I also have constant pins & needles in the inside of my left foot! I’ve finally self diagnosed that it could be to do with my obturator internus! I’ve started doing the stretching and it’s been agony to start with I’ve never noticed this pain before but I guess it’s because the muscle wasn’t used much! But now I feel like I have hope after years of feeling like doctors didn’t believe me 🤞🏻
The pudendal nerve can get inflamed when the obturator internus is tight. It passes along side the OT. This can cause urinary frequency and urgency among other things. Sounds like foot pain related to sciatic nerve. I've had to self diagnose also even after seeing a pelvic floor PT! I'm having similar problems. I hope these stretches have helped! I'm just starting today.
Annie I want to tell you I adore your friendly and warm personality. It’s nice to have someone like you walking me through these things. Like an extra hug even though we don’t know eachother.
Ortoped said no problem, uroligist no problem, 12 months of pain, 3 months almost cant walk or sit, god helped and showed me where the problem is, now I can fix it, at last the devilish pain is going away.
@@AnniePilatesPhysicalTherapist hey Annie! Is there a way to ask u a question on a specific issue? Also willing to pay if neccessary, can't rly rid myself of an issue and you seem to know quite a bit about those parts^^ (Pelvic ;D)
This video has changed my life! Thank you!!! Since my third pregnancy I have had the hardest time walking/standing/doing anything because of my left obturator. I couldn’t figure out what was causing the pain for the longest time and doing these exercises gives me instant relief. I was able to walk all over Disney world for 6 days with zero pain after strengthening this muscle 🤯 I could hardly walk around my house before!!
I have had this problem for more than 5 years now. Can I ask you if having pain after this exercise is normal or not?and If this pain improves after a while
@@AnniePilatesPhysicalTherapist youre welcome Annie, would be more if i had it. Ive recommended your channel to a few people, your content is fabulous! 💜
These exercises work wonders for my left hip flexor. I've always wondered how to target that pelvic pain and these stretches are perfect. So glad I found your channel!
You literally helped me find out what is exactly going on with hip and what is this sever pain in the groin area. I thought it was periformis syndrome but all the tests wore negative so I was confused. But watching this video helped me find out the real reason for my pain...thank you
I keep having pain in my groin and around my hip. It also hurts over my ASIS. I wonder if this is what is happening? I also suffer from Pelvic Pain Syndrome, abdominal hernias, and had an Inguinal hernia. My surgeon keeps saying she does not feel the Inguinal hernia anymore. All these muscle are connected and have to be related and causing all these issues.
Oh my gosh stretch number 3 has changed my life!!!! Your explanation is so simple and soooo easy to understand. THANK YOU so much for posting this video.❤❤❤❤
The mermaid stretch gets my legs numb for some reason... Especially when I involve the arm movement after about 20 of them 😅 I hope that clears up the more I do it
Thank you Annie..... I am from India . I was suffering from lower back ache for the past six months, trying various exercises and therapy sessions . Last week I saw a few workouts in Pinterest and came to know your UA-cam channel . Started practicing these excercise and on the first my back pain vanished. I regularly follow this . Thank you and God bless.
I suffer from the majority of the issues you discuss. I was once enrolled in Physical Therapy @ Rehab Pilates studio/clinic in San Leandro, CA for Sciatica/Hip; it helped me so much; I find your shared methods and education the perfect match for me , there are not many Physical Therapist who combine the two therapies. I am a nurse, am 64 years old, a Army Veteran (where injuries occurred ) and in pain/stiffness to the point I was diagnosed with gastritis from taking too much Naprosyn. I have been searching for alternatives for healing since then. Your program seems to be a perfect fit & I will sign up for your Master Class. Thanks for what you are doing for us.
These exercises are amazing! I have had inner thigh pain for years and my current yoga/weightlifting/stretching just hasn’t helped. I’m very eager to work with these exercises for relief - thank you!!
Fantastic instructions on the movements. It was nice to see the bone graph with the details. I really learned something today. Thanks for sharing friend!🙂🧘♀️
Mental. I just followed along and instantly pain I’ve had for years is gone… i’ve taken so many tablets 😢I’ll do these on the regular thank you very much!
Thanks i've been suffering for years and piriformis syndrome/sciatica/SI joint dysfunction was always the answer from professionals. Goodness, i wish i had found your link earlier.
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
Told my chiro 2 years ago that the obterator externis felt sore on the left side and right hip was getting tight when I would go for walks. Two years later, SI joint pain and excruciating hip pain when sleeping at night and general hip instability making it hard to work out resulting in left knee tension and pain. Doing these has created immediate relief in my right hip. I'm so grateful. I will be doing these exercises everyday.
Yes.good job my friend. You have a great understanding in this regard. Your submissions are great and I wish to continue. I hope your channel will improve because it offers good stuff from your channel.all my best wishes for you.
Bossy thanks so much . I Kept doing it for years before I get to this level. I was so stuff cant reach my toes in standing even as a Child . So when I I became a Pilates instructor many years ago I was even still Very stuff cant even lift my legs up due to tightness. So anyone could do it with a Lot of practice and dedication so keep trying and I a.m sure you can be my level or more someday .
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
@@AnniePilatesPhysicalTherapist Thank you so much, I have left hip, left hand and left leg pain and sometimes when pain increases I feel painful burning sensations, And the left hip and side is tilted outward, what can I do to heal ?
lil bahadur chetri it seems you have nerve irritation on your left side of your cervical and lumbar spine . Where does the burning sensation goes? It looks like a Sciatica on your left and c5 to c 7 disc on your neck
@@AnniePilatesPhysicalTherapist Yes thank you, actually I had a fall from tree falling straight sitting on back from then pain started the burning sensation is mostly on left hip thigh knee calf feet toe and left hand shoulder forearm palms fingers.
I am curious if this is what is giving me shocking, crippling pain down my leg especially after sitting in the car too long or after getting up from the recliner when the kitty has fallen asleep on me. It sometimes hurts into the thigh and I have pain in my lower back as well. I have dysplasia in both hips and even though one hip has been replaced I am still dealing with muscle malfunction and am extremely frustrated. I hope with these exercises I will see some improvement. Thank you so much for sharing your expertise!
hello sissy annie today i learn alot of things from you so far i havent experience this hip pain however i am interested to learn if this will affect me and what should i do and what can of exercise this is really helpful for everyone who experience this. i will recommend you if i know somebody who has a problem with this.
Haha oh WOW, I could only twitch each bent leg up a little bit! But I powered through and did each side 50 times, by the end I could lift my knee one whole inch! I didn't even try the other exercises, now that I know they're so weak I can work up to that. My hips and back are about to feel SO GOOD.
Champ Scrambles that’s great to hear ! Wow you are a fast learner I am so glad that you felt an instant back relief!!! Yes I have a lot of patients recover well with their back pain after these exercises
Really appreciate it. Definitely need these in my life. I've been hunting and packing for a very long time to try to find out what muscle is bothering me deep in my sitting area. I think this may be it I pray that this is it LOL. I noticed that this area is very sensitive after a long run or after doing sprints. Thank you again
I’ve been misdiagnosed with many hip issues (labral tear, high hamstring tendinopathy) over the years too and feel like this muscle might be the culprit. Does the obturator internus muscle cause sit pain?
So... I'm a personal trainer. 51 years old, but very muscular, strong and flexible. But I haven't been able to sit without pain for about 8 years now. That first exercise, I can lift my foot about an inch off the floor! And it felt like it was targeting where I get the pain. Hope that this will help
This has really helped me with my pain I was not sure what I had done but this is the muscle I know I got issues on right side. Thank you my injury has been issue for 2-3 weeks now referred to physio is this something you can pull from running? As I cannot run feel this is how I pulled it, I’m so sad I can’t run at moment putting my leg back is the issue
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
Chris Yonge yes due to the fact the pedestal nerve is near the muscle belly and the obturator internus is also a pelvic floor muscle as it passes through the lesser Sciatic notch near the pubic bone and hip joint .
@@AnniePilatesPhysicalTherapist thanks for the reply...i had a really bad pulled groin/adductor muscle that pulled at the insertion site in the pelvis...long story short ..wasnt sent to PT for 6 or 7 months and in that time the obtruator internus muscle from what im told gave out and nerve complications arose...took them a year to figure it out but now im at tail end of recovery with Pelvic floor PT and a round of nerve injects...took quite a lot of PT to fix groin and hip prior.. October 2018 to present day.
Chris Yonge I am sorry for the delay of your pain and I am glad you are in the recovery . Let me know how these exercises will make you feel and best of health 🙏❤️
@@AnniePilatesPhysicalTherapist i am still using these exercises 8 months later...still recovering but its getting better every month, i can start going to the gym now to strenghten my whole body so that this NEVER happens again-- and these exercises are part of my warm up/stretch routine. Cant thank you enough for this video.....🙏🏻🙏🏻🙏🏻 you're a saint for real!
How far up would it be considered healthy? I asked because right now it is difficult to barely elevate the leg, and already felt relieve on the sciatica/obturator region. Thanks.
Following this has made my OI tender. I think if it’s weak these exercises are a too intense. Especially when the muscle is in a spasm? Any suggestions to calm the muscle down ?
I have a problem with my obturator after falling on my butt .i had a pudendal nerve entrapment laparoscopic surgery, and the pain decreased significantly. But the only problem now is that every time i go for a walk, i have pain in my obturator internus muscle. I don't know what to do. i injured my self 2020 can surgery help or only physical therapy
learned a lot, dear. thanks a lot for the information and the demonstration . looks so easy but i am sure it's going to be hard and painful. wanna try mermaid stretch tom. 😊
22 year old here, i've spent alot of time gaming throughout my life playing 8 or more hours a day everyday of my life sitting in a chair from grade 4 to my highschool graduation as a adult now it doesn't take much for me to know that my paint is due to the neglect all of the muscles in my lower body have endured in 8th grade i was severely failing the sit and reach test being 100% exerted at the hamstrings and being unable to lean forward at the hip and lower back i developed severe pain in my lower back and lower abdomen doing anything besides laying flat on my back caused the symptoms to flare, I began to get stressed out about my health but never got it checked out whilst driving my muscles would get so tight it would cause my shoulders or upper back to tense up as well as raise my stress levels from the severe amount of discomfort i was in I continued to chase the problem and a few months later it progressed to severe sciatic as well as me being male I lost complete sensation to my genitals thats where i realized something was seriously wrong with my body i still didn't get it checked out despite severity I figured the severity was only as severe as the neglect and long term getting back into shape would resolve all of the problems i was having all together alongside the loss of feeling in my genitals I noticed that when i laid on my back with my legs open bent at the knees and toward my chest the numbness i could tell was from being restricted the loss of sensation was on the inside of my pelvis alongside the right side of my genitals it made my shaft and junk entirely completely numb to the touch but i knew the problem wasn't there it was numb on the inside of the top of my leg in my groin. the intense sciatic pain and intense back pain when sitting for more than 5mins , stress and chest discomfort continued until i picked up another symptom i began to lose my ability to focus i work blue collar every morning before my shift we have a safety meeting go over a quick random safety video while watching the video of it was a entire scene 1 second into looking at it i would lose focus of it or trying to follow a line we would read would be difficult also hearing with no ear plugs i would have problems hearing people directly in front of me and would say huh to the point to where people would become upset with me at that point the pain i was in was the only thing on my mind everyday i began to just stretch and reach for my toes this gave me so much relief but i realized that it relieved me to a point then began to cause flare ups i went from 0% movement 100% exertion to being able to touch my toes from a stand but it wasn't easy i began to do piriformis exercises, hip flexor exercises and pudernal neuralgia exercises my sciatic pain is completely gone my legs before felt like i would swing bricks the feel light its easy to stand its easy to walk now i still have flare ups from sitting down but the time i am able to sit before they kick in in tremendously increased and the pain is significantly reduced brain fog is completely gone i went through and focused on strengthening and stretching each muscle where i was having pain one by one and i'm glad to say 95% of my symptoms are gone and I'm finally on the upside after the first symptoms began nov 2024 my only existing symptom now is that same sciatic feeling but it only runs above and under my thigh towards my genitals and it feels almost exactly where this muscles resides and i feel these stretches hitting the exact spot
Hello thanx for this wonderful learning. I have severe pain in the same region where the obturator muscle is located but i am not able to do the exercise as the pain is there. What to do?
I was in a hit-from-behind car accident in 2018 and developed the symptoms of obturator internus injury. I had physical therapy, but the therapists were never able to find the problem since I had multiple problems from my neck, back, shoulders, and just about everything. I've suffered since then with inability to walk sometimes and pain that wakes me up at night. For the hip, they would ask me where the pain was. I would say, it's hard to define. It's like it's inside my hip. I knew there was a problem with my groin, but that didn't make sense to the therapists since most of the muscle tightness was in my buttocks. Last night, I pressed in my abdomen deeply and found the spot deep inside my hip. I started researching this morning and found my symptoms match an obturator internus injury. I've been stretching the piriformis for a couple years, but that hasn't helped. I see the piriformis, obturator externus/internus, quadratis femoris, and gemellus inferior/superior are related. I think I should go to someone who could isolate the problem since I'm not absolutely sure it's the obturator internus. Or should I just try these stretches and see if I can treat it myself?
Hello. Can obturator internus pain mimic pudendal nerve pain? I used to cycle a lot and now for the past two years it’s so painful to sit down. I don’t know if I hurt my pudendal nerve or it could possibly be the obturator internus. Thank you!
I have a trapped Punendal nerve, specifically the middle branch. I have not been able to sit for the past seven years without using ice. I just had three rounds of prp and one stem cell injections. I'm about 30% better with physical therapy. Can you suggest any specific exercises for this issue. None of my doctors were able to give me any help with this issue. It seems they don't know too much about the nerve or have any treatments for it. There are hundreds who suffer from this issue, and on my Facebook support groups, none of them have ever been cured or felt any better. Your help is very welcome to me!!
I have a back master class course that I can help you the-align your pelvis. And engage those deep core muscles and will help alleviate the pudendal nerve irritation , it's great for beginners . I will re-open the class on July 29 for a first come first serve basis Here is the link to place your name and email address www.backmasterclass.com/general-opt-in1593164696831 Once you signed up on the early bird waitlist you will receive emails from me on how to learn the core and back immersion therapy , and there is a free 6 part video series you can try then you can proceed if you are interested to move forward inside my 8 week course See you inside the class Annie
What is this sorcery?! I couldn't do one lift for the 1st exercise and couldn't even get into position for the 2nd. Well, at least I know what to work on 😂😂. Thank you for making this helpful video ❤
Hi Annie 2 lower back operations on l5 l4 nerve root then l4 l3 suffer from very bad cramp and have very weak left leg. plus sciatic always sore will these excises help
Hi Annie, can problems with obterator internus cause pinching groin pain with pain in the posterior buttock? I have this pain with hip extension and external rotation for 5 months now. Painful, have been to chiropractor, osteopath and physio. No one can resolve this for me.
It is also possible for piriformis muscle so try the obturator internus exercises first then add this as well ua-cam.com/video/y8uSue0FZGU/v-deo.html let me know how it goes
Hello, I have just had an MRI and I have been diagnosed with an obturador hernia.. Will these exercises help with that groin pain. Please note that I have had issues with L4 L3 and L5. The groin pain is not consistent. There are days I have none. I do not want to do anything until I hear from you because I do not want to Worsen the afflicted area. Thank you so much for your response. I am a female.
I'm 62 year old female. I'm wondering if I have a hernia there too. I don't want to get too personal here but it only flares up when I have had my my hips/ pelvic area stretched wide. Sexual activity is not as frequent due to menopause...so i think my pelvic floor is weak. My low lumbar area has disc degeneration as well. I'm falling apart! I can hardly move my right hip/leg afterward. Again trying not to get personal, but wanting to know if the exercises helped you, and did you have to get a mri to be diagnosed with the hernia?
Hello! Great video! How would the side-lying open kinetic chain differ in terms of external rotation of the hip and getting activation of the obturator internus rather than an exercise like clamshells (ER of the hip)? Does one of these exercises target this exercise better than the other?
Hello Pilates Lovers! This was the original version and I made a new one due to bad visual and audio quality . ua-cam.com/video/FAzn4E0yH9Y/v-deo.html
Thank you
hallo.... its normal that i cant even rise the leg in the 1 excercise?! thank you
@@lenkabelkova5567 yes
Hi. I need to reverse these exercises for right side pain, Correct? Or is this one of those things that the left nerve affects the right side and vice versa?
By the way, I have more difficulty hearing the new video one because of the echo, the audio on this one is clear and sounds perfect on my laptop, but I have saved the new version also.
I'm happy to have found you, I have been suffering for 5 years with groin pain, multiple MRIs, steroid shots and other treatments that have not helped. I will be trying this today and throughout the next week and am hoping this is the answer I have been looking for. Thank you for your excellent instruction.
Is having pain after exercise is normal. And if the pain will improve gradually?
I can't tell you how grateful I am to discover your channel. In only 2 sessions the agony I was in has almost vanished. I am a long distance runner and a chiropractor made my pain so much worse. Now it is at last almost gone. Thank you
That is Great News Deryl👍 , Keep UP the amazing work ! If you want to be part of my email list so i can send you new videos for the week www.backmasterclass.com/general-opt-inrvsd1tf7 and regarding my back Master Class program where i can guide you through Zoom meeting calls to reach your health goals . I Will be closing the registration this Sunday . Blessings 🙏❤️
How did this Injury happen?
Your videos have helped me so much more than the 16 months i spent in physical therapy last year and the other physical therapies the years before! I've been dealing with severe chronic pain for 8 years. Thank you so much. You are a blessing!
I am so blessed to have found this...even though it's 3 yrs later lol. You are so lovely and knowledgeable,a great healer and teacher. More people should know about your channel!!!!
I have been going to urology with constant frequency and urgency for 15 years with no luck! I have hip and groin pain/ache and had sciatic problems over the years (all left side) I also have constant pins & needles in the inside of my left foot! I’ve finally self diagnosed that it could be to do with my obturator internus! I’ve started doing the stretching and it’s been agony to start with I’ve never noticed this pain before but I guess it’s because the muscle wasn’t used much! But now I feel like I have hope after years of feeling like doctors didn’t believe me 🤞🏻
I have the same symptoms as you…have these stretches helped? How are you doing now?
The pudendal nerve can get inflamed when the obturator internus is tight. It passes along side the OT. This can cause urinary frequency and urgency among other things. Sounds like foot pain related to sciatic nerve. I've had to self diagnose also even after seeing a pelvic floor PT! I'm having similar problems. I hope these stretches have helped! I'm just starting today.
You guys have Pelvic Floor Tension Myalgia or Hypertonic Pelvic Floor...it gives all the issues u mention in various combinations
Amy Stein book Heal Pelvic Pain has instructions also to address these symptoms
@rossko727 any success with this ?
Annie I want to tell you I adore your friendly and warm personality. It’s nice to have someone like you walking me through these things. Like an extra hug even though we don’t know eachother.
Ortoped said no problem, uroligist no problem, 12 months of pain, 3 months almost cant walk or sit, god helped and showed me where the problem is, now I can fix it, at last the devilish pain is going away.
Wow, that is a journey, keep me posted how this program works for you. Best of health
@@AnniePilatesPhysicalTherapist hey Annie! Is there a way to ask u a question on a specific issue? Also willing to pay if neccessary, can't rly rid myself of an issue and you seem to know quite a bit about those parts^^ (Pelvic ;D)
This video has changed my life! Thank you!!! Since my third pregnancy I have had the hardest time walking/standing/doing anything because of my left obturator. I couldn’t figure out what was causing the pain for the longest time and doing these exercises gives me instant relief. I was able to walk all over Disney world for 6 days with zero pain after strengthening this muscle 🤯 I could hardly walk around my house before!!
How you get a specifically diagnosis for the obturator?
That’s amazing news! Glad that this helped you so much
I have had this problem for more than 5 years now. Can I ask you if having pain after this exercise is normal or not?and If this pain improves after a while
Thanks!
Oh wow thank you so much for the support ! I appreciate you Daniel 😍🙏
I feel so much better. I can take a 2 mile walk with no pain. Thank you so very much!
Oh wow that is amazing! Keep up the amazing work
This is brilliant, so simple yet so effective. Thank you so much 😁
Thanks Meg!! Glad you Love this! Thank you for financial support i appreciate so much
@@AnniePilatesPhysicalTherapist youre welcome Annie, would be more if i had it. Ive recommended your channel to a few people, your content is fabulous! 💜
These exercises work wonders for my left hip flexor. I've always wondered how to target that pelvic pain and these stretches are perfect. So glad I found your channel!
You literally helped me find out what is exactly going on with hip and what is this sever pain in the groin area. I thought it was periformis syndrome but all the tests wore negative so I was confused. But watching this video helped me find out the real reason for my pain...thank you
That’s great news. You are very welcome
I keep having pain in my groin and around my hip. It also hurts over my ASIS. I wonder if this is what is happening? I also suffer from Pelvic Pain Syndrome, abdominal hernias, and had an Inguinal hernia. My surgeon keeps saying she does not feel the Inguinal hernia anymore. All these muscle are connected and have to be related and causing all these issues.
@@timmyn8575
Oh my gosh stretch number 3 has changed my life!!!! Your explanation is so simple and soooo easy to understand. THANK YOU so much for posting this video.❤❤❤❤
You are Very Welcome ! Yes the 3 rd one is a game changed
The mermaid stretch gets my legs numb for some reason... Especially when I involve the arm movement after about 20 of them 😅 I hope that clears up the more I do it
I love how you start really taking time to explain more in details about muscles and anatomy, keep up the good work 😍💕
Go UBIQUITOUS Thank you for you beautiful comment much appreciated 🙏❤️😘
Thank you Annie..... I am from India . I was suffering from lower back ache for the past six months, trying various exercises and therapy sessions . Last week I saw a few workouts in Pinterest and came to know your UA-cam channel . Started practicing these excercise and on the first my back pain vanished. I regularly follow this . Thank you and God bless.
That's amazing news! keep up the workout and let me know how it goes in a month
This video has been extremely helpful to me after many months of groin pain. Thank you!
❤️🙏
I suffer from the majority of the issues you discuss. I was once enrolled in Physical Therapy @ Rehab Pilates studio/clinic in San Leandro, CA for Sciatica/Hip; it helped me so much; I find your shared methods and education the perfect match for me , there are not many Physical Therapist who combine the two therapies. I am a nurse, am 64 years old, a Army Veteran (where injuries occurred ) and in pain/stiffness to the point I was diagnosed with gastritis from taking too much Naprosyn. I have been searching for alternatives for healing since then. Your program seems to be a perfect fit & I will sign up for your Master Class. Thanks for what you are doing for us.
🙏❤️
Wonderful! I'm so glad I found you!
Glad to know you like this one! Welcome to my channel thank you 🙏
I love this gentle progression
These exercises are amazing! I have had inner thigh pain for years and my current yoga/weightlifting/stretching just hasn’t helped. I’m very eager to work with these exercises for relief - thank you!!
Wow amazing news to hear! That’s great and keep up the amazing work
Omg... Thank you... Was in pain and did the first stretch... I felt a lot of relief... Ill be doing these more often ❤
Fantastic instructions on the movements. It was nice to see the bone graph with the details. I really learned something today. Thanks for sharing friend!🙂🧘♀️
Boone Bites glad to hear and it is great to share as much knowledge to anyone who will benefit from this . Thanks for coming by again. 🙏❤️
Great exercises thankyou for showing
Community Tours Australia thanks 🙏 my friend
Mental. I just followed along and instantly pain I’ve had for years is gone… i’ve taken so many tablets 😢I’ll do these on the regular thank you very much!
Thanks i've been suffering for years and piriformis syndrome/sciatica/SI joint dysfunction was always the answer from professionals. Goodness, i wish i had found your link earlier.
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
Told my chiro 2 years ago that the obterator externis felt sore on the left side and right hip was getting tight when I would go for walks. Two years later, SI joint pain and excruciating hip pain when sleeping at night and general hip instability making it hard to work out resulting in left knee tension and pain. Doing these has created immediate relief in my right hip. I'm so grateful. I will be doing these exercises everyday.
Thank you for effort to open knowledge on OI
These are the perfect exercises for the pain I've been feeling for over a year. Thank you so much! 🙏
That is amazing news 🙏🥰
Saved to my favourite list! Hugs from Spain
GrandAdan oh thank you so much ! Glad you learned a lot and enjoyed this video much appreciated 🙏❤️
You're my new favourite channel!!!!
This is the one!!! Massage therapist here, the mystery has been solved!!! All that adductor and piriformis work lol...ty!!!
Yes! One mystery solved and thanks for trying my workout and share this to your clients 🙏❤️ blessings to yah!
This playlist finished 21 out of 21.
Thank you so much for this educational therapeutic video. The best video so far. 🤗☺️😊🙏🏼🙏🏼🙏🏼
Yes.good job my friend. You have a great understanding in this regard. Your submissions are great and I wish to continue. I hope your channel will improve because it offers good stuff from your channel.all my best wishes for you.
Bright Art Academy oh wow thanks for your lovely comment ! Much appreciated your support and well wishes ! 🙏❤️😘
@@AnniePilatesPhysicalTherapist you are welcome
Thanks Annie!
I love your visuals and explanations. Exceptional work!
ThAnk you
Interesting and great technique!! Wish i was as flexible as you! You make it seem so easy!
Bossy thanks so much . I Kept doing it for years before I get to this level. I was so stuff cant reach my toes in standing even as a Child . So when I I became a Pilates instructor many years ago I was even still Very stuff cant even lift my legs up due to tightness. So anyone could do it with a Lot of practice and dedication so keep trying and I a.m sure you can be my level or more someday .
Thanks for the hard work!
Chill & Heal you are very welcome 🙏 thanks for the support ❤️🙏🥰
nice i will try this!
Thanks Annie. I am doing these exercises. I hope they will help me! Love you energy
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
V. helpful for me. hugs from india❤️
You are very welcome 🙏 glad to be of help ❤️
The best exercises ! nice toturial thanks for sharing
cindyvlog _ thank you for the nice comment much appreciated ❤️😘
Absolutely brilliant! Thank you.
Welcome
Thank you so much for hip pain relief exercise
lil bahadur chetri you are very welcome 🙏❤️
@@AnniePilatesPhysicalTherapist Thank you so much, I have left hip, left hand and left leg pain and sometimes when pain increases I feel painful burning sensations, And the left hip and side is tilted outward, what can I do to heal ?
lil bahadur chetri it seems you have nerve irritation on your left side of your cervical and lumbar spine . Where does the burning sensation goes? It looks like a Sciatica on your left and c5 to c 7 disc on your neck
@@AnniePilatesPhysicalTherapist Yes thank you, actually I had a fall from tree falling straight sitting on back from then pain started the burning sensation is mostly on left hip thigh knee calf feet toe and left hand shoulder forearm palms fingers.
This is brilliant. I'd been trying this already but not nearly enough or aiming for enough range or progression. Thx
nice nmn malaking bagay yan makakatulong para maiwasan sumakit katawan tnxz kapatid laki tulong content mo
Cool KM official you are welcome my friend
I am curious if this is what is giving me shocking, crippling pain down my leg especially after sitting in the car too long or after getting up from the recliner when the kitty has fallen asleep on me. It sometimes hurts into the thigh and I have pain in my lower back as well. I have dysplasia in both hips and even though one hip has been replaced I am still dealing with muscle malfunction and am extremely frustrated. I hope with these exercises I will see some improvement. Thank you so much for sharing your expertise!
Only sidelying for me thanks annie
hello sissy annie today i learn alot of things from you so far i havent experience this hip pain however i am interested to learn if this will affect me and what should i do and what can of exercise this is really helpful for everyone who experience this. i will recommend you if i know somebody who has a problem with this.
jen tape that’s great to hear 👂 glad you love it 😍
Haha oh WOW, I could only twitch each bent leg up a little bit! But I powered through and did each side 50 times, by the end I could lift my knee one whole inch! I didn't even try the other exercises, now that I know they're so weak I can work up to that. My hips and back are about to feel SO GOOD.
Champ Scrambles that’s great to hear ! Wow you are a fast learner I am so glad that you felt an instant back relief!!! Yes I have a lot of patients recover well with their back pain after these exercises
Very informative and good stretches! Thanks for sharing.
Dubois Family Dinner Thank so much and uou are Very Welcome 🙏
Very, very helpful and clear. I am going to try them today!
That is great let me know how it goes
good stuff
A great session, enjoyed watching 👍🏾
iGladon thanks so much 🙏😘❤️
Really appreciate it. Definitely need these in my life. I've been hunting and packing for a very long time to try to find out what muscle is bothering me deep in my sitting area. I think this may be it I pray that this is it LOL. I noticed that this area is very sensitive after a long run or after doing sprints. Thank you again
Yes this will help keep me posted on your progress
@@AnniePilatesPhysicalTherapist I definitely will. Since my hips are really tight I'm using a yoga block to get in a more upright position.
I’ve been misdiagnosed with many hip issues (labral tear, high hamstring tendinopathy) over the years too and feel like this muscle might be the culprit. Does the obturator internus muscle cause sit pain?
So... I'm a personal trainer. 51 years old, but very muscular, strong and flexible. But I haven't been able to sit without pain for about 8 years now. That first exercise, I can lift my foot about an inch off the floor! And it felt like it was targeting where I get the pain. Hope that this will help
Same here, I can barely lift my leg! Is that normal??
Yes this is a postural Type 1 slow twitch muscle fibers rich in red blood supply that needs to be strengthen as well
Thank you so much ❤
Great video... Big like....👍👍👍
made in comboran thanks so much ! 🙏❤️😘
couldn't find your spine strengthening video you mentioned in the video, can you send the link here?
Wow - this is SUCH a helpful video. Thank you so much. where are you located if it might be possible to make an appointment?
Thanks it works
Lobe how you explain 🙏🙏🙏
Excellent 👍👌
tanggal lahat ng pain sa katawan ko sa exercises tips mo Sis
The best exercises
Big like my friend
NhatTV1 thanks so much 🙏🙏❤️ much appreciated 🥰
Thank you for this video. How often can you do these exercises? Every day? Or less? This is just what I needed. Thank you
At least 3 Times a week , rest when sore
I enjoyed watching the premiere earlier. Hope you’re body part you were complaining about earlier Improves. :)
Colorado Fisher thanks so much! Yes it felt better after editing for hours last weekend and I did this video yesterday and it still feels so great 😃
Is it the same for problems with the piriformis?
No , but is is side by side with piriformis . I have a piriformis video to Try
Here is ua-cam.com/video/y8uSue0FZGU/v-deo.html the piriformis exercises
thank you ...very excellent
You are welcome! 🙏
This has really helped me with my pain I was not sure what I had done but this is the muscle I know I got issues on right side. Thank you my injury has been issue for 2-3 weeks now referred to physio is this something you can pull from running? As I cannot run feel this is how I pulled it, I’m so sad I can’t run at moment putting my leg back is the issue
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
Annie should I do this on both sides or only the effected side?
Is it possible for a pulled obturator internus to be a contributing factor to pelvic floor pain and/or pudendal nerve irritation?
Chris Yonge yes due to the fact the pedestal nerve is near the muscle belly and the obturator internus is also a pelvic floor muscle as it passes through the lesser Sciatic notch near the pubic bone and hip joint .
@@AnniePilatesPhysicalTherapist thanks for the reply...i had a really bad pulled groin/adductor muscle that pulled at the insertion site in the pelvis...long story short ..wasnt sent to PT for 6 or 7 months and in that time the obtruator internus muscle from what im told gave out and nerve complications arose...took them a year to figure it out but now im at tail end of recovery with Pelvic floor PT and a round of nerve injects...took quite a lot of PT to fix groin and hip prior.. October 2018 to present day.
Chris Yonge I am sorry for the delay of your pain and I am glad you are in the recovery . Let me know how these exercises will make you feel and best of health 🙏❤️
@@AnniePilatesPhysicalTherapist i am still using these exercises 8 months later...still recovering but its getting better every month, i can start going to the gym now to strenghten my whole body so that this NEVER happens again-- and these exercises are part of my warm up/stretch routine. Cant thank you enough for this video.....🙏🏻🙏🏻🙏🏻 you're a saint for real!
Do you get hard flaccid from this condition? Or CPPS?
Will give it a try for hip pain. Thanks for sharing it! Have a great day!
BonedaddyToo you are hope you will like it
Marvelous sister
How far up would it be considered healthy? I asked because right now it is difficult to barely elevate the leg, and already felt relieve on the sciatica/obturator region. Thanks.
Following this has made my OI tender. I think if it’s weak these exercises are a too intense. Especially when the muscle is in a spasm? Any suggestions to calm the muscle down ?
Try to put heat for 20 minutes and gentle hip Glutes stretch try this stretching ua-cam.com/video/qpbj8ZXLDY4/v-deo.html slowly build up the strength
I have a problem with my obturator after falling on my butt .i had a pudendal nerve entrapment laparoscopic surgery, and the pain decreased significantly. But the only problem now is that every time i go for a walk, i have pain in my obturator internus muscle. I don't know what to do. i injured my self 2020 can surgery help or only physical therapy
learned a lot, dear. thanks a lot for the information and the demonstration . looks so easy but i am sure it's going to be hard and painful. wanna try mermaid stretch tom. 😊
Ann Tomada glad it helped you a lot my sweet friend 🙏😘
What strengthens the muscles that cover the sit bones?
22 year old here, i've spent alot of time gaming throughout my life playing 8 or more hours a day everyday of my life sitting in a chair from grade 4 to my highschool graduation as a adult now it doesn't take much for me to know that my paint is due to the neglect all of the muscles in my lower body have endured in 8th grade i was severely failing the sit and reach test being 100% exerted at the hamstrings and being unable to lean forward at the hip and lower back i developed severe pain in my lower back and lower abdomen doing anything besides laying flat on my back caused the symptoms to flare, I began to get stressed out about my health but never got it checked out whilst driving my muscles would get so tight it would cause my shoulders or upper back to tense up as well as raise my stress levels from the severe amount of discomfort i was in I continued to chase the problem and a few months later it progressed to severe sciatic as well as me being male I lost complete sensation to my genitals thats where i realized something was seriously wrong with my body i still didn't get it checked out despite severity I figured the severity was only as severe as the neglect and long term getting back into shape would resolve all of the problems i was having all together alongside the loss of feeling in my genitals I noticed that when i laid on my back with my legs open bent at the knees and toward my chest the numbness i could tell was from being restricted the loss of sensation was on the inside of my pelvis alongside the right side of my genitals it made my shaft and junk entirely completely numb to the touch but i knew the problem wasn't there it was numb on the inside of the top of my leg in my groin. the intense sciatic pain and intense back pain when sitting for more than 5mins , stress and chest discomfort continued until i picked up another symptom i began to lose my ability to focus i work blue collar every morning before my shift we have a safety meeting go over a quick random safety video while watching the video of it was a entire scene 1 second into looking at it i would lose focus of it or trying to follow a line we would read would be difficult also hearing with no ear plugs i would have problems hearing people directly in front of me and would say huh to the point to where people would become upset with me at that point the pain i was in was the only thing on my mind everyday i began to just stretch and reach for my toes this gave me so much relief but i realized that it relieved me to a point then began to cause flare ups i went from 0% movement 100% exertion to being able to touch my toes from a stand but it wasn't easy i began to do piriformis exercises, hip flexor exercises and pudernal neuralgia exercises my sciatic pain is completely gone my legs before felt like i would swing bricks the feel light its easy to stand its easy to walk now i still have flare ups from sitting down but the time i am able to sit before they kick in in tremendously increased and the pain is significantly reduced brain fog is completely gone i went through and focused on strengthening and stretching each muscle where i was having pain one by one and i'm glad to say 95% of my symptoms are gone and I'm finally on the upside after the first symptoms began nov 2024 my only existing symptom now is that same sciatic feeling but it only runs above and under my thigh towards my genitals and it feels almost exactly where this muscles resides and i feel these stretches hitting the exact spot
Hello thanx for this wonderful learning. I have severe pain in the same region where the obturator muscle is located but i am not able to do the exercise as the pain is there. What to do?
try the beginners obturator internus pelvic floor exercises that i have, i could send the link let me know if you are interested.
@@AnniePilatesPhysicalTherapistWill you post the link to your beginner obturator internus pelvic floor exercises? Thanks
I was in a hit-from-behind car accident in 2018 and developed the symptoms of obturator internus injury. I had physical therapy, but the therapists were never able to find the problem since I had multiple problems from my neck, back, shoulders, and just about everything. I've suffered since then with inability to walk sometimes and pain that wakes me up at night. For the hip, they would ask me where the pain was. I would say, it's hard to define. It's like it's inside my hip. I knew there was a problem with my groin, but that didn't make sense to the therapists since most of the muscle tightness was in my buttocks. Last night, I pressed in my abdomen deeply and found the spot deep inside my hip. I started researching this morning and found my symptoms match an obturator internus injury. I've been stretching the piriformis for a couple years, but that hasn't helped. I see the piriformis, obturator externus/internus, quadratis femoris, and gemellus inferior/superior are related. I think I should go to someone who could isolate the problem since I'm not absolutely sure it's the obturator internus. Or should I just try these stretches and see if I can treat it myself?
Hello. Can obturator internus pain mimic pudendal nerve pain? I used to cycle a lot and now for the past two years it’s so painful to sit down. I don’t know if I hurt my pudendal nerve or it could possibly be the obturator internus. Thank you!
I cannot cross my leg doing the number 4. I cannot push it down and it stays up before it’s painful on the groin area I’ll try this exercises.
I have a trapped Punendal nerve, specifically the middle branch. I have not been able to sit for the past seven years without using ice. I just had three rounds of prp and one stem cell injections. I'm about 30% better with physical therapy. Can you suggest any specific
exercises for this issue. None of my doctors were able to give me any help with this issue. It seems they don't know too much about the nerve or have any treatments for it. There are hundreds who suffer from this issue, and on my Facebook support groups, none of them have ever been cured or felt any better. Your help is very welcome to me!!
I have a back master class course that I can help you the-align your pelvis. And engage those deep core muscles and will help alleviate the pudendal nerve irritation , it's great for beginners . I will re-open the class on July 29 for a first come first serve basis
Here is the link to place your name and email address
www.backmasterclass.com/general-opt-in1593164696831
Once you signed up on the early bird waitlist you will receive emails from me on how to learn the core and back immersion therapy , and there is a free 6 part video series you can try then you can proceed if you are interested to move forward inside my 8 week course
See you inside the class
Annie
What is this sorcery?! I couldn't do one lift for the 1st exercise and couldn't even get into position for the 2nd. Well, at least I know what to work on 😂😂. Thank you for making this helpful video ❤
Do you suggest one time a day every day?
Beginner 3 Times a Day
When is it best to do these. Morning or night?
Your channel is extraordinary, Annie. Thank you so much!
Awe Thank you for uour sweet words and this encourages me to make more Good quality videos ❤️🙏
is this for pain or for like catching? mine catches and i can't walk for a few minutes
It can be your hip Joint if you have OA
Hi Annie 2 lower back operations on l5 l4 nerve root then l4 l3 suffer from very bad cramp and have very weak left leg. plus sciatic always sore will these excises help
OMG. The first exercise I can’t even do on my affective side!! I think my left obturator internus is the issue I’ve been having
I just have a question. If my left groin is pulling, should I do knee rotation exercises both sides or weaker side only
You can do both , as long as no increasing pain after
Excelente 👏🏻👏🏻
You rock!
Hi Annie, can problems with obterator internus cause pinching groin pain with pain in the posterior buttock? I have this pain with hip extension and external rotation for 5 months now. Painful, have been to chiropractor, osteopath and physio. No one can resolve this for me.
It is also possible for piriformis muscle so try the obturator internus exercises first then add this as well ua-cam.com/video/y8uSue0FZGU/v-deo.html let me know how it goes
Hello, I have just had an MRI and I have been diagnosed with an obturador hernia.. Will these exercises help with that groin pain. Please note that I have had issues with L4 L3 and L5. The groin pain is not consistent. There are days I have none. I do not want to do anything until I hear from you because I do not want to Worsen
the afflicted area. Thank you so much for your response. I am a female.
I'm 62 year old female. I'm wondering if I have a hernia there too. I don't want to get too personal here but it only flares up when I have had my my hips/ pelvic area stretched wide. Sexual activity is not as frequent due to menopause...so i think my pelvic floor is weak. My low lumbar area has disc degeneration as well. I'm falling apart! I can hardly move my right hip/leg afterward. Again trying not to get personal, but wanting to know if the exercises helped you, and did you have to get a mri to be diagnosed with the hernia?
Sorry, I just re-read your comment and realized you had an mri.
Hello! Great video! How would the side-lying open kinetic chain differ in terms of external rotation of the hip and getting activation of the obturator internus rather than an exercise like clamshells (ER of the hip)? Does one of these exercises target this exercise better than the other?
The clam shell targets the obturator externus more with the clam shell
How often should I do these exercises and stretches as a beginner? Every day? 3X a week?
Kathy Zygula try everything other day for a week then slowly progress to daily let me know how it goes