Stretches for the Piriformis to relieve hips and low back pain with Justine Shelton, C-IAYT
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- čas přidán 5. 05. 2011
- Gentle Yoga for Healthy Knees and Hips sequences with Justine Shelton addresses one of the most common back complaints - sciatic pain. Try these 2 gentle yoga versions of "Pigeon Pose" to stretch the piriformis muscle. Great to do each day to alleviate tightening of the lower back and relieve tension from hip to foot.
Enjoy the full Healthy Hips - Gentle Yoga Sequences with Justine Class at watch.yogavista.tv/programs/j...
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-- Disclaimer --
I understand that my participation in this exercise program is voluntary and may increase my personal risk of injury and I will not hold Yoga Vista and/or the instructor(s) responsible. I personally assume any and all risks associated with my participation in exercise classes, offered via a virtual platform, by Yoga Vista. The information shared is not a substitute for medical advice. Always seek the advice and guidance of your healthcare provider.
it has been three days now, i have done those stretches about 3-4 times a day. and i have had three nights of painless sleep. i have not had that in 2 years. life saver, i would have never thought that a few simple stretches would be so effective. i am so glad i decided to look it up. just wish i did it a lot sooner.
I do this stretch daily, but I only knew about the first part. I'm happy to learn the second way to tap into the piriformis. I tried it and I think I will have a much better day. Thanks JP. :)
i really appreciate the attention to proper form....i have intensified injuries in the past by stretching wrong....if you are watching this to try these stretches, LISTEN TO WHAT SHE SAYS AND DONT SKIP ANY DETAILS!! It could keep you from getting STUCK on that floor :}
ive beem having this pain since i was about 11 years old. not one doctor knew what was going on with me. it is on and off. it can come for months and i cant walk and than it will go away for a year or so and come back. i am now 26 years old and im sure this is what i have. piriformis syndrome. i diagnosed myself lol. but im serious all doectors ever did these years were give me drugs. and they said my hips were inflammed. no! i refuse to even talk to a doctor anymore about this all they do is wants to put you on drugs. so my point is the pain has been back for the past 2 week. but its different this time. thjis time i have 2 children i couldnt let it win. i searched google and youtube for something to help and omg these stretches are a life saver. i will hopfully keep stretching so it can go away.!!! thanks again wish you can post more stretches like this.
yes !!!!
One of the best instructors for me!! Thanks, I didn't expect my back to pop and my hips feel much better!!! Mahalo!
I've had piriformis syndrome for 6 years, which has progressively gotten worse in the past 2 years. After much unneeded money spent on Doctors I finally go the right diagnosis. I've only done the stretches in this video for ONE DAY, and I already feel a lot more relief. I'm convinced if I do this daily for a few weeks it might cure my piriformis!! Thanks so much for this video, very detailed and these stretches don't make my buttock KILL from sciatic pain, like other stretches on youtube.
I am so happy it has helped you!
That reverse pigeon worked wonders for my Piriformis Syndrome. I was in agony a week ago, barely able to walk. Now its almost gone. I'm gonna keep doing this for at least a few more months. Bless your heart if you're dealing with this shit. Keep limber and feel better guys.
Thank you, thank you, thank you! this video combined with a few other exercises has finally solved my butt pain problem after 4 months! Wish I had seen it at the start of summer instead of the end.
yes !!!
Traduz para português por favor
I can't tell you how grateful I am that I watched your video. I was so depressed by the shooting pain I always had whenever I do my daily chores at home. I am 28 years old and not yet married. I could not walk could not get up from the bed without struggling.. I was so depressed and thought my life was meaningless and how am I going to take the responsibility after I get married. But your are an angel for me you have saved me from the excruciating pain.. I have just done this one time today and trust me I never felt so good in years.. I kept doing the stretching until all the pain from my hip was gone.. mam you have done for me what the doctors cudnt do.. keep up the good work and all the best in everything you do.. my blessings are always with you..
Dear Nimmi, this brought tears to my eyes! Thank you so much for sharing your experience with me. YOU are why I do what I do. These beautiful and amazing bodies of ours want to serve us well, and if this work has helped you overcome pain, that makes me feel SO blessed. Thank you deeply for your kind words. May you be blessed with a healthy body and happy heart all the days of your life.
Thank you so much for this! I've had paraformis pain on my left side for years! This fixed it! I will do this stretch every day.
Thanks for this!
Thank you for this. Very specific and easy to follow!
This works sooooooo well.
Excellent video!! I feel so much better! Thank you!
Ah, this worked for my hip/gluteal pain already and this is the first time I've done it! Adding to
thnk u 4 the video...
Thank you so much.
thank you for this video, i have been suffering with this pain for years now. i am going to start trying this stretch workouts every night and see if they work. that first one feels incredible, instant relief.
I love the variation... thank you... :-)
best video ever!! thanks :D
think you for the tip
Thank you 🙏🏾
Hell yeah. Good stretch.
Thank you vary much
I used to do a more moderate version of this but this is so effective I'll be doing this in future :)
very useful thanks
❤️❤️❤️ Thanks!
a playlist!!
As others have said, this is very clear and helpful. I'm sure my Pilates teacher would have showed me these stretches, but I'm always embarrassed to ask in person. Feels like this might do the trick!
Don't be afraid winner take chances!!
Great for lower back pain. Thanks for making :-)
Wonderful thanks
Been in excruciating pain after excessive crocheting and struggling with two toddlers. Just did these stretches, heard a click?! and feel heaps better. Thank you :)
Wonderful
Amazing, thank you. I feel great after doing this ;)
really, really helpful
I'm so glad it was helpful!!Thank you for letting me know! :o)
So that whole "breath like your lung is in the deepest part of the hip" helped so much. Thanks!!
Like you said, check with your doctor. I noticed most doctor do not know what EDS is! My back is a killer, I would love to do this.
very good exercise§
wow-my back -lower spine whent pop pop pop -twice- feels so good !
well done-
Excellent. Thx.
So glad you liked it, this stretch is one of my favorites!
Cues were perfect.
Mam Thanks a lot quite helpful great exercise gives a sigh of relief from the first day was suffering since six months Thanks Thanks Thanks Thanks
I am so glad it helped you! It is one of my favorites. Keep up the great work!
Thank you! The stretch really helped my lower back pain.
شكرا جزيلا
Thank you so much for this video. I was having intense Buttock pain. It hurt to walk and sleep. As soon as I performed the stretch, it felt 100 percent better.
Thanks for posting the stretches. Piriformis is a common issue with runners.
Very good. ..
Thanks!
Thank you for posting this! There are a lot of quick tutorials out there, but very few actually address both sides of your body and have you hold the stretches for as long as you need to.
Thank you! I'm glad you enjoyed.
good cues!
Thank you!!
Wow! Had the worst piriformis/sciatica symptom on my left hips today after doing the first exercise it's 80% better Awesome 😎!!
🎉🎉🎉 Hooray! That makes me so happy. 😊
@@JustineShelton thanks for replying -Paco
Oh my goodness! I had no idea that 10 years of running (as opposed to 40 years of dancing) had left me quite so stiff and inflexible. Work to do...
Quite painful (good pain) at first and very tight but immediate relief. I love this exercise. Thank you.
I'm so glad you like it, it is one of my favorites!!
Thank you so much for this video. I've searched and tried many methods to relieve upper glute/lower back pain and these stretches are, by far, the most effective to day. Thank you, thank you, thank you. :)
good
Excellent! thank you for taking time in each pose
Please give breathe reminder in every movement change
Thank you
Thank you! Very clear explanations and directions. Great relief to my pains!
After a week long + battle with sciatica I thank u so much for this! Targets my painful areas and great relief. Glad out of all the videos I found yours.
Hooray! That makes me so happy :)
Thanks so much for sharing! I've hadn't had this relieved feeling for the longest time! May God reward you for your educational videos.
I'm so glad you are feeling relieved, Datok!! Thank you so much for your gratitude and wishes of blessings, I really appreciate it!!
Justine Shelton you're most welcome. I see that you also have videos to target the seniors. I'm so glad and I'm sharing these with my parents!
By the way do have any videos for Hip Bursitis? My syndrome could be either both Hip Bursitis or Piriformis... Thank you again. God bless.
Hi Datok, I'm so glad you are sharing videos with your parents!! I love it :)
As you know, hip bursitis is tricky! There are several bursa sacs in each hip, so it depends on which one is inflamed. I have a pose on video that really helps increase circulation to the whole pelvic area - if taking the knees out to the side is painful (which it may be if the lateral bursa sac is inflamed) you can put rolled blankets or bolsters under the knees to limit how wide the knees go. Here is the clip: czcams.com/video/7NeJykW_qOc/video.html
The inflammation from bursitis can take a long time to heal. I have had good luck with an essential oil mix called 'Aromatouch' from DoTERRA (you can find it on Amazon) - it helped me when I inflamed my spinal cord. But, more importantly, it helped one of my cancer patients who had bursitis in her elbow - it healed in a weak, which is amazing for bursitis! Also, garshana and abhyanga (Ayurvedic body brushing and oiling) can be very helpful in healing soft tissue damage. Here is more info on the oiling: www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/lifestyle/self-oil-massage
It can feel like a lot to do!! You can use a body brush around the hip socket, and oil just that area....and work you way to the rest of the body over time if desired. I hope this helps!!
Just found more info on the body brushing: www.banyanbotanicals.com/info/blog-the-banyan-insight/details/what-is-ayurvedic-dry-massage-and-why-you-should-try-it
Thanks a lot
By FAR the best stretch I've found on youtube thank you so much!
Thanks so much!
I love this video, straight to the Chase, easy and instant back relief, when I lie on my back it’s so painful and I usually lie there for a few minutes before I begin, these stretches are so good I’m doing them every day and each day it gets easier. Thank you so much!!
This makes me so happy!! Thanks for letting me know it is helping :) I used to get a lot of pain when lying flat on my back.....give this one a try too, it helped me tremendously!! czcams.com/video/7NeJykW_qOc/video.html
Really beautifully done! This is great addition to my regular pigeon pose when piriformus and glutes need even more opening and care than normal. Thanks so much for posting this. ;-)
instant relief. thank yuou
This helped me a lot thank you soo much ! :)
thanks this is so much easier to follow than all the other videos for tight butt muscles.
Thank you for this video. After trying numerous others this one resulted in my SI joint finally ‘popping’ and ending 3 weeks of pain. Thank you!
Rock on!! I am so glad it helped. It is amazing how the slightest displacement can create SO much pain....I'm so glad you got it back in and are now back in action!!
this is exactly what is reqired
Thank you! I've had pain all last year. What hope you've given me.
Hi Barbara, I'm in the hope business!! :) I'm so happy for you......I suffer with back pain as well and I know how depressing it can be - and sometimes, for me, the pain brings up a deep primal fear. When we can do something for ourselves that helps relieve that pain, it is so empowering and beautiful! I wish you health, and hope, always!
Thank you very much
awww, felt so good
Great presentation. Very effective. Thank you. I love the way you teach and you are helping so many people.
Thank you so much for your kind words, dear Joyce. It really means a lot to me :)
Thank you very much!
The second stretch was fantastic for my recent sport injury/strain in the hip. Saving this for my nightly routine of stretching to heal.
I'm so glad it helped, it is one of my favorites!!
THESE STRETCHES ARE REALLY WONDERFUL& HIGHLY EFFECTIVE.THE DEMO IS SUPERB &EXPLANATION VERY LUCID. THANKS.
Thank you! I'm so glad you liked them.
Hi,
I have pain in my right side leg from last 2 years and now I am exercising from last 5 days this exercise and relief more, but I am confuse for that if I have only in right side leg then it must be done for both or not...???
Hi Nityanand, I'm glad it is giving you relief! Definitely do the pose on both sides.....but maybe stay in the pose longer on the right side to work towards balance between the sides. Hope that helps!
Well done and helpful. Good pace.
Wow! Amazing thank you so much!
Thank you for your feedback, I'm glad you liked it!!
Thank you so much for sharing this stretch, it has really helped my sciatica.
I am so glad it helped! It is one of my favorite stretches :o)
I have been doing this for a few years and lately have been getting sudden back pain when standing. I tend to bring my shin much closer to my chest than you. I wonder if I am bringing my lower back off the floor and putting stress on the discs in my lower lumber area.
Hi Thomas, That was my thought exactly! Make sure you keep your back flat on the floor by pressing your tailbone down.....if that creates too much pressure in your shoulders, you can always rest the bottom foot on a wall or couch in the first part of the pose. If you get any pain or discomfort when you roll into the lateral twist, put a bolster under the bottom thigh and sole of the top foot to limit how much rotation is in the lumbar area. You may want to even skip that portion for a week or two. Also, repetitive apanasana would be good to imbibe the lumbar discs with fluid and 'puff' the discs up, so to speak - lie on back with knees drawn into chest, one hand on each knee, inhale, move knees and arm's length away, exhale, lift pelvic floor and draw abs in from pubic bone up as you draw the knees into the chest. Repeat 6-8 time (before and after pose would be great!) I hope this helps.....
that feels good after! excellent.
I do pigeon pose in my yoga class but not the second pose. this was helpful with my piriformis tightness in my right hip. will be doing it daily in the future. thanks!
You are more than welcome! That stretch is one of my favorites....and SO useful to so many people :)
Wow, I finally found release for my lower back pain. Thank you.
This is EXTREMELY helpful for the pain I am feeling in both hips, lower back and even down my legs. Feels SOOOO good!!! Thank you!!
Thank you this is very helpful - is there a stretch to prepare for the pigeon pose ? I can touch my toes with ease but cannot even approach the correct alignment for pigeon.
There are a couple of options to help you prepare - try it in a chair, sit up tall, cross one leg over at the ankle keeping the ankle flexed to protect the knee. Tilt the pelvis forward (like you are pointing your tailbone backwards) - that might be enough of a stretch, or you can start to lean forward with a long spine. You can also interlace the fingers around the outer knee of the top leg and draw the knee toward the opposite shoulder, you will feel the stretch in the outer hip. The other option would be to lie on your back, and instead of crossing the leg over at the ankle, cross the leg completely over, like you would sit when wearing a skirt - then draw the knees toward your chest, the hip of the top leg should get a pretty good stretch that way. Keep it up, the flexibility will come! :)
***** Thank you - I appreciate realistic goals - looking forward to trying these.
R.I.P
Sitting stretching is easier than lying!
👍
Just once I want to see videos on how to stretch the piriformis from people who are actually suffering from piriformis syndrome and can't get into the positions being displayed on the video, which is why they need the stretches in the first place.
Adam Hall yeah me too because all the stretches I do seem to make things worse.
I can't reach my shin and do like u asked to do in the first stretch! What to do. Please help
No worries, we can start slower! For that first pose, you can place the lower foot on a yoga block, or a big book, or even on the front of your couch.....only take the foot up as high as is comfortable for the stretch in the opposite hip. You could also use a strap wrapped around the back of the lower thigh to give you longer arms, so to speak. IF these don't work.....sit in a chair, feet flat on the floor - cross one ankle over onto opposite thigh just above the knee (keep that ankle flexed to protect your knee). Tilt your pelvis forward, like you are trying to point your tailbone backwards - that will increase the stretch....and you could start to lean forward with your torso to deepen the stretch - keep your spine long, so you don't round your lower back. I hope that helps....let me know!
Justine Shelton thank u so much
Thank u sooo much.. It gave the instant relief from the pain which was hurting me for 3 days.. Thanks alot.. ☺ 👍
Hooray! I'm so glad it helped. You are more than welcome :)
Justine Shelton As a token of thanks.. I will share this video and tell my friends to subscribe your channel.. ☺
Thank you so much dear Raja, I really appreciate it!!
Oh yeah, sure. I can do that.
Traducir al español..por fVor
Wonderful! Do you have other programs?
Jan Lawrence hi Jan! We have tons more Yoga programs check out our CZcams.com/yogajp channel!! Love, Sherry
my favorite pose is grumpy owl. this is when i go outside and yell at my neighbors
suggestion for when the knee/foot on floor arent vertical because of
pain / tension?
+YogaWithJustine thank you so much for the quick reply, I'm off to try it!
I\'m not sure but ,if anyone else wants to discover hip flexor pain exercises try Nevolly Hip Relief Nerd (do a google search ) ? Ive heard some decent things about it and my co-worker got amazing success with it.
maybe to prevent the pain it works but not when you are in pain tgat unable you to walk ,sit,twist your bofy etc...
a