Thank you for watching everyone! If you are interested in learning more, I recommend watching my other video on the Piriformis: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Qhk6nrorgT8.html. If you want more free education, I recommend you check out my newsletter which I send out weekly with exclusive content I don't have anywhere else: www.conorharris.com/newsletter
What is Connor's degree or certification in? I'm just curious. I ask because if you are a trainer, you absolutely can not be treating pain or movement dysfunction as a physical therapist like myself can, or else you are probably violating your practice act as a trainer and are potentially putting your clients in danger. You may want to review your states statutes.
After 7 months of diagnostic work, hip injections, piriformis injections, lots of PT and being told I am a complicated case (crush injury to my hip 20 years ago), and getting very little relief, I found this video. You have helped me tremendously! The exercise with the back against the wall helped me release areas I didn't even know were tight. I signed up for your beginner body restoration program after watching this video and I am a week in. I have to do the exercises frequently (twice a day), but if I do, I am not just better but NORMAL. 24/7 pain is GONE. I cannot express to you how grateful I am for your help! You have made a huge difference in my life!
I think I've watched 30 videos on sciatica, piriformis, bulging disc (causing sciatica) etc. None have shown these 3 exercises! So I am excited to find/see something new/different. My pain has been improving and I feel like these will get me to the next, hopefully pain-free, level. Thank you!
After trying many different things, finally had a breakthrough with my pain with that #3 exercise. Thank you so much man. Truly grateful.. the pain has been so bad I haven’t really been able to walk around much for days.
I have watched SO many videos from PTs over the past 3 weeks trying to help my pinched nerve and THIS helped!! Thank you so much! I can feel my leg again!
I was suffering pain like hell.. after watching your video i immediately gathered strength to try it.. and it worked like magic.. i got immediate relief😍 thank you soo much for sharing this🥰
@@conorharrishow come it hurts laying flat on a mat ? Doesn't feel good and loose in one of those joints and when I get up it's hard too. I get like a serious cramp in the upper lumber
A genuine relief strategy instead of the usual stretch and strengthen routines. Thank you for providing this information that is making a real difference in the quality of people's lives. Unlike the chiro quacks doing the "ring dinger" bs elsewhere on YT.
Thank very much @conorharris This pain started three days ago and had tried some stretching and uoga positions but nothing. Tonight I looked for some help in YT. I have tried the girdt two exercises and pain is gone 3/4 away. There's just a bit there. I'll come back to do these exercises again and get rid of the remaining pain. Thank you again 🙏🏻. I'll share this video. God bless you. New subscriber from Mexico
I'm a medical doctor and have coached since 1982. Nearly every time the underlying CAUSE: weak gluts and hamstrings (note: the VMO acts as an anchor to oppose gluts/hams) This significant biomechanical pathology results in many issues with knees, low back and sciatic nerve, etc.
I used to work in physical therapy and most of my back pain patients had hip abduction and extension weakness. Glutes are super important for many back issues.
@@laurahamilton8868 The butt and butt/hams are the power for lifting the body off the ground. The Russians were prevailing in a great deal of Olympic lifting for many years. American coaches knew they had some incredible science behind their success. When the 'iron curtain' fell, many rushed over to Russia to learn. It was from this a well-spring of incredible biomechanical (and coaching) science was recreated in the USA! Refer to: "Science and Practice of Strength Training" - Zatsiorsky & Kraemer [Can still find free download online] That science was further developed. It made it's way into the NFL (Cleveland Browns first) and later NBA. I was on consulting team to diagnose the CAUSE of frequent injury among NFL (NY Jets) & NBA players. It always came down to weak butt and butt/hams in relation to the rest of the body. [The reasons for this are beyond the scope of this writing.] The technology has not caught on among skaters, tennis or the civilian PT arena. Maybe in time. Peace
My piriformis has been bothering me for 18 months. One week of these exercises and the pain is gone!! I was going to do a PRP shot for this, but now I am without pain! I was skeptical at first with these exercises, but they did the trick!! Thanks so much Conor Harris!
I look forward to being able to try these.I’ve had sciatica for 6 or 7 weeks now,a little over a week ago,I started to see improvements but then I started pushing myself too hard and ended up making it so much worse than ever before.I’m currently taking prednisone and I’m hoping it will at least get me back to the point I can get up out of bed without being in absolute misery for the next hour to hour and a half.this has been an absolute nightmare,if I can ever get back to normal,I’m going to start doing the types of exercises to hopefully never have to suffer through this again
Well mines is very painful I can’t walk five steps without having to stop. I have a lateral shift to the right with severe pain in the left leg stemming from the glute medius to the tibialis anterior and the foot.
Incredibly thorough and professional video! It must take an enormous amount of work! I wish the physiotherapist advice in the NHS in UK was like this - they just hand out painkillers and send you off with a piece of paper to refer to exercises - that nobody ever does - you’ll probably help millions in your lifetime - 🙏
Yes ,very impressed with these balancing movements ,I have been doing Pilates for 12 months but still felt stuck in the hips but ,this stuff really works 👍👍👍👍
for the first 2 and a half minutes, I know I'm in the right place. You mentioned what I exactly did (posterior tilt) which I get lots of relief of my back, but a lot of problem at my lower pelvis (I tried to browse so many videos and google, they were all talking about the piriformis, but the affected area of mine is slightly different, its beside the tail bone area and it cramps when I bend forward, now I know the body is trying to hold the center of mass). I did a lot of piriformis stretching which didn't help, I thought I was an outlier. Thanks for your deep professional knowledge and sharing!
Wow wow thank you. Every second of this video is new information to me 😮. Im still laying on the floor doing exercise 1 as I write this. Thank you so much
Conor! you have really done an excellent job of communicating to me (amateur) the nature of the "lower pelvis compression" and the we don't know how to "maintain" our progress....in your description of the "solution exercises" you include an abundance of "pointers" , which make it difficult to follow by listening: a suggestion- say whatever, but then reduce your verbiage to a boiled down point by point in sequence: minimize it if psbl. Keep uo the GREAT work! We "feel" you! thanKs.
This is high level information for free . Proper way of breathing During specific position and muscle contraction , it’s well explained . A lot of people can’t do that without somebody correcting them , but for me it’s perfect . Where do you practice , any cabinet !? I’ll love to have an appointment for specific problem
Wow…..the explanations and exercises make so much sense. These holistic approaches are way way beyond most of the physical therapists and chiropractors. I didn’t quite get what the 2nd exercise does, but I’ll definitely try more to see if I’ll get it. The last one is so so so gooooooood. Thank you!!! 🙏💖
You have no idea how long I’ve been trying to find some level of relief from this pain. My left hamstring is always, always tight. I have chronically tight hips and adductor muscles, whenever I stretch and strengthen it just doesn’t keep or really improve. I’m only 32 and I move like I’m in my 70s. It’s exhausting
Wow that last one I did and as soon as i started my back leg just started shaking. Clearly this needs a lot of work. I didnt even drop down much. I can sit in a full squat butt to the ground and just rise up but this had my leg shaking. Thanks
Well I’m excited to try. Seems like it’s working for everybody. Been a Marine and infantry for 17 years and my L4,L5, and S1 are herniated which has now caused this issue so let’s try!
I found these exercises very complicated possibly because l had to improvise. Lying down doing the walk exercise gave a huge amount of relief Thankyou so much .
Amazing! instant relieve and i also have a bulging disc to the left that cause severe sciatica nerve pain.I dione this last exercise and it felt particularly beneficial
Can’t wait to try this. Your videos are so helpful. The first exercise I was looking around the house for a place to try and do it and I decided would try using the stairs. Lay at the bottom and put my feet on the second stair. I’ll give it a try!
Thank you so much! I’ll be doing these, as I know I’ve needed something more than the stretches I’ve been doing to support the space where I’ve been feeling the pains.
Thank you 🙏 so much again Conor for another god send much needed amazing video, with great detailed explanation these exercises might be easy to find but it's the very well and thorough explanation that makes u understand root causes. Been struggling with L5/S1 disk protrusion but my glutes and priformis muscles made me lean forward and have right hip hike and shifted hip. I found your left aic and the oblique orientation of hip video hella helpful 😊
Very good instruction video you are good teacher doctor we use these moves in our kata ......from master tiger Thompson Taekwondo in vegas I will try your moves for healing
Question: how should I be sitting throughout the day? Your video talks about exactly what is going on with me because I've been arching my back in order to get relief. Most of my pain is the result of sitting and trying to sleep.
Great information. I have had issues with my piriformis muscles forever. But just a little idea you might want to consider..not everyone knows where the hamstrings are,etc. So maybe you could point those out like your diagram for the other muscles you’re talking about? But I am going to try these exercises. I was wondering if you could use a small pillow that’s foldable instead of the ball? Idk where to find a ball like that so maybe you could tell us where we might pick up one of those or if we can order one from somewhere? Thank you for the instructions. I had an episode with sciatica about a year ago that I thought was going to do me in! It lasted for months and the exercises I was shown didn’t do much for me so maybe these exercises would have helped?
This video is exactly what I was thinking in my head. Most vids for my sciatica say to put a foam roller and add more lower back curve. If that's my problem, how come it feels better tucking my pelvis. I have forward head tilt, leaning all the time as a bartender....but I haven't had this problem until now and I think part of it is my shoes. On Clouds have a heel to toe forward tilt. I used to wear barefoot merrells. I might have to switch back to a flat shoe.
Hi , I had a hip replacement 15 years ago , can I still use those exercises. I've had this for 8 days straight. Your video makes so much sense. The my ank you
I like to use a toilet paper paper roll for the inner leg squeeze. Wrap it with duct tape and you’re set. The cardboard tube provides information about how tight you’re squeezing depending on the instruction. Cheers!
Can you do a video on how to correct a straight back/ flat back syndrome? When the thoracic spine is hypokyphosis so not enough flexion in the thoracic. What specific type exercises and traction holds can someone do to fix this problem? Thanks Conor!
Actually all we need to do is loosen up the spinal column. The disks for many older people are compromised to some degree so we need to let them breathe a little by expanding the distance between the disks . I've seen another Pi that does this and then we can stretch the nerve back and forth through the system. This has worked wonders for me. Just stay consistent.
Could you please give me the link to the other video you mentioned to open up the spinal column as I'm a senior citizen and am unable to do these excercises even though look really good. Thanks so much
Connor I have been suffering from tailbone misplacement for four years now due to a PT. As of late things are feeling almost normal as long as I don’t live in normal life lol today with my new PT who I love and I’ve been going to for 10 months now, my issue was sacrotuberous ligament left side. After she manually released, we went through a few exercises. I do at home to see if it aggravated, which it did. So she dry needled excellent results. Here I am the next day. Where do I go from here? She’s a tailbone specialist and now I need to find someone to assist me with this issue. It seems to be a constant thing sometimes it is so tight that it makes me feel like my tailbone is poking out, I am laying in a chair position, my exercise ball! Although I know it isn’t that the sensation. Any recommendations for me? I am enjoying all your videos every morning. I find something new to learn . I am finding just a simple act of walking up and down three flights of stairs seems to aggravate my left side every time.
I will be trying this. I am pretty active so I assumed I over did it, but no Ihave sciatica. Left side only. And sitting or standing for too long is horrible. Exercise and walking actually help. I have heard about a lot of stretches, but it was prob making it worse.
You have such a different approach to your therapy. You explain very well what the structural issue is and what one should be feeling during the movements. You have a new follower.
Hi Connor, wander if you can help. I am a right through knee amputee with a broken pelvis and my stump, broken femur in 2 places anchored with plates and screws. So spend lots of time in a wheelchair. I suddenly got piriformis muscle pain from back, running to the side down my stump , into the "knee ". Pain is killing me, especially sitting on the "potty "
Hey Connor I was wondering if you would be able to post a video maybe about the transverses abdominis and fixing issues with it and diaphragm. Thanks as well for the vids Connor. Your a gem
Could this be why a hypermobile si joint due to injury of the ligaments doesnt heal without prp or stem cell? The si joint pain is on the right side. The right hip is internally rotated. When that hip at yhe bottom is open (outlet), its an internal rotation. i see the hip bone colliding into the sacrum. That looks like it could put stress on a injured hypermobile si joint. If the sacrum is also rotated and the QL is pulling up on the hip bone, that all can cause these symptoms. So if i get out of internal rotation and strengthen external rotation, it should give the si joint a break so the ligaments can heal, right? So for me, i need the right side more closed and the left side needs to be more open as the left side is externally rotated and the femur is more forward (which may mean my pelvis is rotated to the right). The 3rd exercise is for the side that's hip externally rotated. This could explain why I get told my left side doesn't move but my right side moves. Cause of the impingement on the left due to the lack of space and forward femur. What about fixing the side that's internally rotated?
Nice, but.... way too many variables of the body to "not" do; only way to know not doing each correctly is to have a PTist watching and coaching.... but I guess anything is better than nothing.... I have burning leg and doctors cannot tell me if it is piirformis or back. Injections and therapy on both areas and no improvements. I do think it is all related to my body posture, which is what caught my eye here. Do you have a video on correcting body posture that I can use first? The last exercise seems to be the best for the piriformis.
The only way i felt relief from the tightness in the piriformis melting away was when i did active internal rotation against a resistance band. Also important to note that it only worked if i kept my working leg slightly abducting, and not letting the knee move while i internally rotated by pushing the band with my heel.
I’ve had sciatica on the left side, crippling pain, then it moved to the right side. Now it feels as if my lower spine is fused together, I’ll try this
Need a little more guidance on the length of time to engage on each exercise for the first sequence. Thank you for the video, just started, but it seems to be helping
On the third exercise; if working on the right side, the right food should be back but where are the foot contacts focus on? The outer right and inner left foot? Or? Thanks!
I always have a pain in the lower right side of my back, plus my right foot has numbness, tingling feelings and if I walk a lot it gets inflamed, painful and even swollen. A physiotherapist told me it was a pinched nerve in the lower back. Would these exercises help me? How long would I need to do them to see some results. Thanks.
Exercise #1 wow just wow. Is it a hold for so many seconds or reps? I can really only hold for about 5 seconds but totally feel it in my hamstrings and inner thighs so I was holding 5 sec releasing holding 5 sec releasing, did that about 5 times.
