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Fantastic video, nothing comes even close explaining this horrible condition. My pain is only present when sitting. MRI showed no piriformis hypertrophy and spine is OK. My knee on affected side is clearly internally rotated so i think I'm dealing with lengthened hypertonic piriformis, probably due to sitting cross legged too much. Would the same principles apply in my case or I simply need to strengthen my piriformis to bring it back to its natural length?

The live in the U.S. how can I get your dvd?

These are very simple exercises and I really only use these in the beginning to try and restore basic function before trying to move onto the more integrated movements that will have a better effect. Having said that they can be very useful for the person who is pretty stiff and sore. One thing I did not include that I often use between sets of these is releasing of the pec minor and the latissimus dorsi. Both of these muscles can play a part in ruining your attempts to strengthen the lower traps via muscle inhibition so make sure you include something for these muscles.

Incredible video!!! I have drawings of each on a page - like a cheat sheet. I do these every day. It's really powerful, the impact! Thanks so much for creating this.

Amateur knuckle head....I think I am one of those but would preferred to be referenced as a club/recreational golfer . Guess I won't be seeing you anytime soon

I get terrible pains, stabbing like, deep stabbing right behind heart area of back/thoracic area. Left buttocks below gets terrible pain, aches. Neck pain.

Your content is so authentic and well thought out. Thank you

The damage created by this disease is immense, and when you consider that this can be prevented by knowing some simple things about exercise and nutrition when you are younger makes it even more important. If you know someone who suffers from this (which I do) you will know exactly how vital it is to implement strength training and eat good quality nutrition to support your bone health.

These look good but some of these are very difficult to maintain balance. Any regression exercises? Thanks

Any reference for additional reading?

This sounds like it's gonna be boring....

I had spinal fusion of L5/S1 at the beginning of February and sometime in the middle of this month started feeling this. Asked my PT and she explained that it was piriformus muscle pain. Now I'm googling how to reverse it cause I'm having trouble laying down when sleeping or crouching [legs tremble unsteadily] Ty for this helpful video

Please do a medical check-up for gastroesophageal reflux disease (GERD) as your symptoms may be originating from a Hiatal Hernia and/or an H. pylori infection (this is the bacteria that causes stomach ulcers - I had to do an endoscopy with biopsy to confirm this as it did not show in my blood or stool even though it was in my stomach). You would be surprised how problems with your gastrointestinal tract affect your overall well-being. Symptoms may include unexplained weight loss and difficulty gaining weight, iron deficiency, anemia, dizziness, nausea, fatigue, loss of appetite, shortness of breath, sudden severe cold, palpitations (high pulse), high blood pressure or even slightly low blood pressure.

Make sure you check out the links in the description to see more about the concepts discussed in this video as I provide you with better exercise examples and more detailed explanations of bracing the core and how to correctly develop core strength.

Does this variation work hip flexors?

Endurance running such as 5k is fun and also good for lungs and legs. This video is good but lacks appreciation of the benefits and enjoyment of longer runs.

I am having LBP for a year. Not to severe. The most frequent symptoms is I feel my low back muscle sore when stand up after sitting for longer time (I am an office worker for 20+ years). But it gone few minutes after. I have been to 3 doctors and did fisio therapy and not much improvement. All 3 of the doctors suggested me to try swimming. So I search on youtube for swimming pool exercise such as walking forward and backward and sideways, twisting etc. But after watching this video I feel that I don't need to do that. So what's the best exercise for my LBP problem I mentioned above? Thank you.

Good stuff! I did not know you could lunge with bands.

Your vid is AWESOME!!! Your comments about the 'wider base of support' and 'hip restrictions with the person forcing their back to round up and take over vs. utilizing the legs are GOLDEN for ANYONE and EVERYONE who does squats, whether the squats are in an aerobic routine, in a strength training class, barbell training in class or on the regular gym floor, or even in physical therapy for 'sit to stand' moves for a hip and/or knee replacement. (I've had my right hip and my left knee replaced. Luckily I come from a fitness background so your video is causing the lightbulbs going off over my head like a strobe light!) The Different Hip Anatomy pics were EXTREMELY interesting in that I can see that my hip replacement's ball-and-socket joint is now more complete than it was, and that the slightly wider-footed squats assist muscle tone with both hips' muscles equally. The interesting thing I REALIZED (lightbulb!) about the pics is that even though I now have a right complete ball-and-socket joint, my lateral movement is STILL a tiny bit better with the left side due to a tad lack of mobility and muscle flexibility with that right replaced hip's side. But I'm working on that. Another point of yours is spot on: Having the right shoes with decent support AND gripping power on the floor is GOLDEN because of potential slippage when you're in a split squat and all of a sudden your back legs' shoe slides out on you due to worn down tread. Been there & it happened. Luckily, no issues. At 7:48, your model who was squatting and kind of turning out his left foot to try to avoid any back stress is a GREAT point. Only those who have VERY strong erectors and can make the torso almost as if it were robotic can do straight-foot squats without back stress. My brain is almost fried... One more thing I noticed from your model-by turning out his feet ever so slightly, he's engaging his glutes more vs. asking his lower back to help him. Thank you thank you thank you!!! Grandma Lynsey

Thanks for this really educational video. Avoiding the stretches and movements with spinal flexion really makes sense as the first time I did my back in it was lifting heavy deadlifts and the other time was due to being hunched over my laptop for 2 weeks over Covid. I'm trying to learn how to do the splits at the moment for dancing, what's the best way to stretch hamstrings without flexing your back?

Thank you for this informative video!! I'm a runner and my quads get tight thus resulting in knee pain. I am working more with improving hip/glute muscles. I see a PT soon to have gait analysis. Looking forward to that appointment!!

you don't talk about rest.....! it's the key!

How to prevent the piriformis taking over the glutes

Been told I have tight quad causing patella pain

And I was just wondering am I still post to be in the middle of moderate pain

Thankyou sm, I had a labrum tear and got operated couple years ago. I have reached full rom in all planes but my shoulder is uneven in pullups and the back of my shoulder hurts during pushups any specific tips?

This is one of those exercises that looks really easy but it is anything but easy. A great assessment tool but keep in mind it may be too difficult for those with a lot of pain so you may need to regress to much less demanding exercises. Stay tuned for another video where I expand upon this for you with other variations.

Good and short! Thanks.

Thank you 👍🏻

I’ve got a LLD that’s anatomical 8 months post hip replacement….now what do I do???

Sorry to be that guy but you forgot C8 lol

Best video on the tropic with a very detailed overview thanks

THIS IS GOLD TREASURE! THANK YOU!

THIS IS THE HIGHEST CLASS OF KNOWLEDGE! THANK YOU! I WISCH I COULD MEET YOU!!! LIVING IN SWEDEN! GREETINGS GEORGE!

This is a great video! Thanks it helped explain more about the knee synovial fluid. Because I am struggling with knee problems right now.

Nice video but I cant stretch my legs more for flexibility if my back hurts but I can stretch a leg like that man 90 degress? . So what to do then for make back hurts less if its not the hamstrings? :(

Straight legs?

I am 59. When I was about 54 both knees started to hurt. Then when I was about 57 my right hip started to go wobbly (I had had a spinal hernia on my right side when I was 40). I thought I would be lame by 60 but I found that by improving femoral rotation strength cured both. I wanted the wood chop machine but I don't have one so I use standing unilateral clamshells and reverse clamshells, attaching my foot to a band and the other end to. Now my hips and knees feel fine. The tornado looks fun.

I was kept on Prednisolone for 13 years after a fall on a bus. Although now off Prednisolone I can barely walk due to arthritis in turn a health risk for hip replacement. The rest of my joints are also in a bad state and neither did I want to go on prednisolone. My answer is to refuse steroids.

Hi, does the stabilisation exercises for the flat footed people help develop the arch of the foot and become normal? I am curious as I have flat feet and want to develop an arch for playing sports.

I'd be really interested to know your opinion on collagen injections (into the painful/injured joint, as part of the rehab, once the pain inflammation are reduced). Would you recommend it? Or oral collagen (as form of tablets or joint drinks)? Also, what is the way to have a personal (video) consultation/assessment with you? I am also looking into buying your healthy knee program.

As I mention a few times in the video if the injection is used in combination with corrective and rehabilitation exercises that seek to improve joint stability, ROM and functional strength then an injection may be useful. My beef is when this is used as they only form of treatment and the person rests the injured limb and does nothing to improve stability and strength and in my experience dealing with hundreds of cases over the last 10 years this is all too common.

This is a lifesaver! Thank you! Please teach other positions using a foam roller and dumbbells 🙏

I spent a few years trying to stand and sit as tall as possible and it really ruined my whole body. I feel like i am way too overextended and it causes my back to be always tight and spasms in my back happen all the time. Dp you have any videos that can help address this problem? I cant find anything talking about this and my physical therapist didnt really give me a satisfactory answer to my problem when i went.

The peck minor fibres do not go in the direction you indicated as It originates from the margins of the third to fifth ribs adjacent to the costochondral junction.

My experience of the shoulder rehab was about the exercises rather than stretching and acupuncture

This video may seem a bit controversial to some people as most of the stuff on social media says it is amazing and can do wonders for you. I have never found this to be the case with myself or many other clients. This does not mean it is bad, or that it does not work like many claim it does. It just means it may not be right for some people which is really my take on it. Let me know what you think

Are we trying to do rehab here? Rehab for what exactly?

This video for general public then?

Could we start her on a smaller ball closer to length of her arms?