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.
Patellofemoral Syndrome Exercises Stretches Ask Jo
Hey everybody, it's Jo, and today I'mgonna show you some exercises and some stretches to help with patellofemoral syndrome. HuhéYeah, what is thaté Well basically the quot;patelloquot;part means the patella, which is your kneecap.And quot;femoralquot; is the femur bone which is your thigh bona, and basically in just simple terms,what that means is your kneecap is not tracking correctly on that thigh bone which can bevery painful. A lot of times that can be cased by weakness of the inner muscle and tightnessof the outer muscle, so I'm gonna show you today how to fix that. So the first set ofexercises we're gonna do is called the 4way hip, and I'm gonna have you do them todayon the ground. So you just lie down flat on
the ground. The first one is just what wecall a straight leg raise. And so you're gonna have one up for support and this actuallyhelps your back a little bit. Sometimes people keep both legs down. I like when you bendthe knee up a little bit because I think it takes the pressure off your back. You don'twant to fix one thing and then irritate something else. So with the straight leg raise, youwant to pull your toes towards you, and that's gonna straighten out your leg and tightenup those muscles. Cause you want to keep you leg as straight as possible. When you startlifting it up, you don't want your knee to bend, so if your knee's bending, try to squeezeyou leg nice and tight to keep it straight.
So what you're gonna do is just bring it up,nice and controlled, and you're just gonna bring it equal to the other side. So it'snot coming straight up, but just to about tight here. And then you're slowly gonna comedown. Don't let gravity just drop your leg down. It's just as important going down asit is going up. So starting off you're just gonna do 10 on each side. And then, I'm actuallygonna flip over this way and move to my right leg, but you wanna do them all on one sideand then go to the other side if you need to. So then the next one you're gonna lieon your side. You bottom leg is gonna curl up just a little bit. You can keep it bentbut the one on top you wanna keep straight.
You want your body to be in a straight line.So you don't want your hip going forward like this cause that's gonna change the musclesthat you're working. So if you can, keep your body nice and straight. And same thing, youwant to pull your toes up towards you so you're gonna lock your leg out. And then you're gonnakeep it straight, keep it nice and tight, keep the toes pointed forward and you're gonnago straight up to the side. Same thing you just want it to be maybe a 45 degree angle.You don't want to kick it all the way up cause then you're gonna start irritating stuff.You're just gonna bring it to about right here, and then nice and slow coming down.as well. And 10 of those. And then you would
flip sides to stay on the same leg, but I'mjust gonna show you going back to the other side. You're gonna straighten out that bottomleg. Some people cross their foot and put it on top, some people keep it in the back.Justso you can see, I'm gonna keep mine in the back, but you wanna be still on your side,so you don't want your hips rolling forward, you don't want then rolling back. You wantto be pretty much perpendicular to the ground. And what you're gonna do, again keep thatleg nice and straight, pull those toes up towards you, and you're gonna lift your legup this way. Now this isn't gonna be a big movement. You're not gonna be able to hikeit all the way up cause then your gonna have
to use other muscles. So if you just bringit about a foot off the ground, that's fine as long as you're controlling it. So goingslowly down, and slowly back up. And then the last one of the 4way hip is gonna beon your tummy. This one's really important to try and keep your leg straight, cause thisis the one that if people are gonna bend their knee, they'll probably bend their knee. Ifyou can, keep it nice and straight, pull your toes up towards you. Again this one's notgonna be very high either. You're just gonna come maybe about a foot off the ground andthen nice and slow back down. So just start off with 10 in each direction. And if that'seasy, you can bump it up to about 20. If you
Taping for Patellofemoral pain
For patellofemoral pain, it's a sort of pain around the kneecap often it's caused by the kneecap not tracking inthe right way up the leg the patella's attached to the quadriceps tendon. and when the quadricep contracts it often pulls too far
outwards and doesn't, the muscle on the inside is often the one that hasn't got the right amount of tone or strength to it and what we're looking for is thedirection and what we're trying to do is help that. often what happens is the muscle on theoutside is very dominant and the muscle on the inside is the one that's notworking properly so what we try to do we tape effectively to try and uh. encouragethe tracking of the patella in the right in the right direction
so if we're looking here, say for example wethink the knee's tracking too far out about, what we're going to do is put some tape onto the the patella, so weencourage it to come this way so that when you contract it it comes up more alongthe inside the medial part of the thigh. So, what we're going to use. We're going to use some hyper fix which is some
tape which is just laid on to skin it gives it some thing for the tape to grip to, so that's whatwe're tending to use. This is just laid onto the front of the knee like so, and we get another strip. And lay it onto the
knee, that's just for the tape to grip to. As i said before we could, there'slots of different ways that the knee cap could be moving it could betilted that white so therefore you want to put tape at the bottom to pull it down, itcould be tilted that way so you want to put tape at the top to pull it that way, it couldbe tilted that way so therefore you want to put tape on this side of the kneecap; it could be tilted this way down hereso you want to put tape on that side of the knee cap so every, the pain, you, ywhat you've got to do is look at the kneecap itself and
decide which way you want to tape it. I'm going to show you where we going to bringthe kneecap over this way. so over the top of that hyper fixunderneath I'm going to use some strips of tape. I'm going to measure them, okay é And then I'm going to place them on the lateralborder of the knee cap, again, nice and relaxed. And I'm just going to pull a little bit overhere towards the inside.