Hip Pain Relief Piriformis SI joint Yoga Tune Up
lastly you need to use your Yoga Tune Up Balls to target powerful muscle call the piriformis. the the piriformis is a major muscle in yourbuttocks. that helps to rotate your thigh bone outwards. The muscle starts right about at your SI joint that's called the sacroiliac joint.
You can find it by looking for the dimples in your sacrum There's a little dimple here on the inner edgeof each buttock. so you take your balls and place it right thereon that dimple and then slowly start to shimmy you hips along the muscle from side to side.
the muscle the piriformis overlies the sciatic nerve and often when people have sciatic nerve painit's because the piriformis is so tight now because you're shimmying and your buttocksdo have some amount of size to them from time to time you're gonna have to resetthe balls because your buttocks are going to be pushing the balls out of the way and one more thing to do to get deeper intothat piriformis is to drop one knee the at a time as you shimmy
and he will definitely need to reset yourballs but oh my goodness this is so incredible What a massage, right into that piriformis.
Killer Leg Workout EVEN WITH SORE KNEES
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. An ATHLEAN XPRESS Tutorial for you. Taking youbehind the scenes once again. A leg workout. My leg workout. For those of you guys who don't know, I'vebeen dealing with some pretty bad leg issues my whole entire life. Having an athletic background, I pretty muchtrashed my knees back in, oh, I don't know, 1993 or so. And then never really recovered since, butI've still got to train my legs. And as all
athletes, we've got to find ways around ourailments. If you've got bad knees, figure out movesthat don't bother them so much because the moment you stop working your legs period isthe moment you've got nothing left at all because you're legs are going to anchor you throughevery single thing you do. I don't care what upper body workout you're doing. You better have your legs underneath you.So, that being said, I'll take you through my workout.
What I did here was, I start off with my squats,of course, always. But I do something a little bit unique for me. I do an isometric hold, I start down at 135.My goal here is to literally just try to hold this for about 20 seconds if I can. and I'm just trying to build up some realgood stability to feel like I have a good foundation because again, every time I approach my leg workouts, I neverknow what I'm going to get whether my knees are really marking or if they feel prettygood on a certain day.
I've got to test it, and I usually do thatright here with this isometric squat hold. Today, they felt pretty damn good so I movedup to 225. And again, I'm not looking to push heavy,heavy weight like I used to guys. For me, it's all about stability and strength, and to be able to hold my own body in thepositions I know I'm going to need them in. And for an athlete, that's going to be waydown deep in this squat position. And we'll do it here with pause squats with225. Ultimately, I work my way up to around 350 and again, I'm going for pause squatshere.
I've got to make sure that my legs alwaysfeel good, I always feel in control of what I'm doing because I've had too many issuesin the past. Secondly, probably my alltime favorite andhere, I'm actually able to load up on it because I found a version of the Lunge that does nothurt my knees. and that is here in the Reverse Lunge. I liketo do it with a barbell. I feel like I'm moving bigger weights, and I don't have to worryabout, necessarily, my grip giving out. So, I load up 225 and I go into Reverse Lunge.Again, I'll do that and I'll move onto my, and I say 'my alltime favorite', this mightbe my alltime favorite.
Again, for an athletic carryover, I love theDumbbell Bulgarian Split Squat, and here I'll try to load up and do something a little bitunique. Again, this position, I don't feel a lot ofpain in my knees because my weight is traveling down and back. Any time I try to move my weight down andforward as I move with a forwardstepping lunge, it bothers me. But if I can go backwards, as I do in a BulgarianSplit Squat, I don't really feel the pain so much.
IT Band Syndrome and Knee Pain HOW TO FIX IT
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Today I want to talk to you about a pain thata lot of people will get either running or jumping or biking or when they're lifting,particularly on a squat at the bottom of a squat that runs usually on the outside of your thigh.It can feel really really tight and can burn and be very painful, or right here on theoutside of your knee. You may have been told that what you haveis IT Band Syndrome, iliotibial band syndrome, and that's not the right diagnosis.
If you sit here, and I see it all the time,I see people grab a foam roller here, get on that side of that leg like this, make allkinds of faces because it really does hurt, and they think they're fixing their problemwhen all they're doing is actually making it worse because as you're going to find outtoday, the IT band is not something that you canchange the tension in by directly attacking the IT band. This is just a tendinous structure that actuallyhas the ability to resist up to a thousand pounds of force so if you think that puttingyour own body weight on top of a foam roller,
or I don't care if you want to break up alittle frost balls, anything to do anything to change what's going on in that IT band. However, if you understand where the IT bandis in your body and what it actually does, then you can start to figure out that maybethere's a better way to go after it. The IT band is actually going to sort of mirrorthis line on my pants here. It's that big, thick tendinous band that goes down, again, the lateral aspect of my thigh and it insertshere onto my tibia past my knee joint. So, the things that happen here though isthat we have muscles that feed into it. So
we have primarily the TFL, the tensor fascialata that's up here in the hip, and I'll show you exactly where it is becausewe're going to need to attack that if we want to fix IT Band Syndrome once and for all. And we also have a lateral aspect of our quads,so our vastus lateralis. We have our glut max that feeds into it from back here. We even have posterior hamstrings becauseagain, if you look at this white line, it feeds right into the white line from backbehind. And again, as I said, the quads feed intoit from up top. Well, all those muscles and
primarily the ones from the top here, againespecially the TFL, it uses this IT Band as its own tendinousattachment to the lateral aspect of our knee. So, you're not going to change the tensionin the tendon by going after the tendon. But you can change the tension in the tendonby going after the muscle that attaches or feeds that tendon. And that's what we wantto spend all of our time doing. So if you're getting pain, like I said, whenrunning or biking or jumping or in that bottom portion of a squat, and you don't know what'scausing it, then you better start looking up here in thehip and especially the TFL if you want to
start making some changes. So here's the twostep plan for you to reallyattack that. Most of the time, I find that the two biggest offenders of this IT Bandare going to be that lateral aspect of the quad, because a lot of times quads will get very,very tight on most people especially those that are doing those activities I just mentioned,and also really big, this TFL. So the TFL actually, this is what it sortof looks like, or where it is. I'll stand up a little bit here and I'll drop the drawersa little bit, but the idea is that right here