I’ve been doing Somatics for a while now and unfortunately hadn’t quite found what my hips and butt needed to release/control. After doing this combination of exercises just once it’s amazing how relaxed my hips feel!! I even found that my chronically tight right hip relaxed even further as I did the exercises on my left hand side. I can’t thank you enough!
@LearnSomatics
Жыл бұрын
Nice work Leah! Glad it helped.
@LearnSomatics
Жыл бұрын
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@wandervoegeli
5 ай бұрын
Magic! Combined with the QL exercise, I feel like I've been reborn. Thank you very much 🙏
@LearnSomatics
5 ай бұрын
Nice work! Glad they helped. Be sure to check out the Daily Routine if you haven't already, that covers all the fundamental movements. Here it is: kzitem.info/news/bejne/0a6n0nV3j56Dfoo Thanks for watching.
@kellyanns3375
Жыл бұрын
Did this as well as a neck session and I"m feeling good and loosey goosey! Thank you!
@LearnSomatics
Жыл бұрын
Nice work! Glad it helped.
@lespos3763
Жыл бұрын
Hi Colm, I did first my left glutei and then my right one. When I almost finished the right one, a nice warming up of both glutei and as well of the lower back. I combined with the balance sequence. Body feels amazing. Thank you so much.
@LearnSomatics
Жыл бұрын
Nice work! Combining that with the Balance sequence was a great idea. I’m gonna try that myself.
@cinmac3
11 ай бұрын
after you try the balance nove after could you share your experience Colm. I think i will do your suggestion, maybe it will loosen my cramping.
@KnutFan
Жыл бұрын
That has a nice effect, as usual. I’ll have to practice this multiple times as I definitely have gluteal amnesia
@LearnSomatics
Жыл бұрын
Do the Invert Evert and Diagonal Arch & Curl movement after this one, they should help.
@cinmac3
2 ай бұрын
Under the caption you have relax hips legs.. and you also suggest forward head, which one if ….
@Lawrence9Gold
Жыл бұрын
Bending the knee when lifting a leg in the prone position throws the effect mostly to the hamstrings. To get the gluteals most directly, the knee must be kept straight. Swing the lifting leg laterally to get more lateral engagement of the gluteus maximus; swing the lifting leg medially to get more medial engagement of the gluteus maximus.
@LearnSomatics
Жыл бұрын
Thanks for the input. I get what you're saying. I feel its worth doing it to differentiate the hip extension with straight leg from hip extension with bent leg. It still generates a strong glute contraction. Drifting the leg laterally/medially is super helpful, I use that a lot.
@cinmac3
Жыл бұрын
thanksColm, i think i see both points, thank you Lawrence ,the back of my thigh felt a cramp coming on. i don't know what is best, the back of my thighs cramp, when i had my legs close to my butt, further apart and when did the bridge,and still can be very shaky on the right side.
@naveenahmad1331
Жыл бұрын
I can’t wait to try these moves Colm ! Will give my feedback , would these release the internal rotators too ? Thanks !
@LearnSomatics
Жыл бұрын
Hi Naveen, Not really on this one, you could add the Invert Evert movement at the end to address the internal rotators too tho.
@naveenahmad1331
Жыл бұрын
@@LearnSomatics will do ! Thanks !
@darlenecarman7644
Жыл бұрын
really love this one, I sometimes use it in clinical sessions, its brilliant thanks again D
@LearnSomatics
Жыл бұрын
Hey Darlene, nice! Do you add hands on feedback in the clinical sessions?
@darlenecarman7644
19 күн бұрын
@@LearnSomatics Usually I just get in the way of the movement, ex: in prone I place my hand on their foot. Supine hand in front of knee .Often I just teach it on table in this case I have them place hand on their bottom. It is a great lesson. I have clients who suffer from this from too much sitting. I often give them a movement to strengthen along with awareness to get up , change shape etc. Do you think its ok to do so within the lesson?
@katet8954
Жыл бұрын
Love this ! My left definitely has amnesia! 😮
@LearnSomatics
Жыл бұрын
Practice these for a few days and it should improve quite quickly. Thanks for watching!
@katet8954
Жыл бұрын
Aw thanks Colm. I Appreciate your comment. Shall I just do both sides equally or do more on the bad side? X
@LearnSomatics
Жыл бұрын
@@katet8954 do both sides and finish with some Washrag or Walking Ex. 1 to integrate. 👍
@katet8954
Жыл бұрын
Thanks so much for your reply ! I’ll do that. Btw thank you for your great videos ! X
@AhhBexxo
5 ай бұрын
hey there. firstly - thank you so much for this incredible explanation and great video! doing these exercises i can really feel my hips wanting to do all the work…. it almost feels uncomfortable for my hips rubbing on the floor when i’m on my front. is this part of the problem? the mind body connection? do i simply need to slow it down, focus, and activate ONLY my glutes?! i feel so trapped 😅 thank you so much 🙏🏻🖤
@LearnSomatics
5 ай бұрын
You're welcome! Follow the Daily Routine, it covers all the fundamental movements. Here it is: kzitem.info/news/bejne/0a6n0nV3j56Dfoo Then you can come back to this and it should be easier. It's not about isolating your glutes tho, it's about using your entire body in a way that is efficient, comfortable and feels good. Let me know how it goes.
@darlenecarman7644
Жыл бұрын
Bravo! loved how you put this one together. Any reason way to started in prone? I loved the heel and but connection, I did not realize that. I usually sqeeze toes if butt is on hiatus :) This is a great one thx! D
@LearnSomatics
Жыл бұрын
Thanks Darlene. Started in prone to get a good clear glute contraction and release straight away, but you could definitely start supine.
@cinmac3
Жыл бұрын
wow very shaky on one side this moening.😊
@cinmac3
Жыл бұрын
Useful as usual.
@LearnSomatics
Жыл бұрын
Glad it was helpful!
@cinmac3
Жыл бұрын
@@LearnSomatics and thanks for the heel tip, too.
@cinmac3
3 ай бұрын
Very shaky today, cramps too. Hymmmm
@yarrharr2608
Жыл бұрын
Thank you, I was bedridden for a while so this is really useful.
@LearnSomatics
Жыл бұрын
Glad it helped you out! Follow the daily routine video to learn all the fundamental movements and continue improving: 👉kzitem.info/news/bejne/0a6n0nV3j56Dfoo
@newts1964
5 ай бұрын
What should one do with a tear in right and ql tights same side ...which order is the best to follow, apologies for so many questions
@LearnSomatics
5 ай бұрын
If you have a muscle tear you need to let that heal first. That will take a few weeks depending on how severe it is. Once it is healed and you have been cleared for movement then you should get much more benefit from the Somatics movements. While you are waiting on your tear to heal you can stick to the simple movements of the trunk like Arch & Flatten and Hip Hiking. Hope that helps.
@LearnSomatics
Жыл бұрын
TAKE A FULL CLASS WITH ME TODAY! 👉 bit.ly/44pjoe4 👈
@ruthlenz7545
Ай бұрын
Can I still do the glute strengthening that my physiotherapist has given me? I have weak glutes and overloaded hip joints.
@LearnSomatics
29 күн бұрын
Do the glute strengthening exercises help? Can you elaborate on what you mean by overloaded hip joints?
@ruthlenz7545
29 күн бұрын
@@LearnSomaticsthe strengthening exercises should help but I get very tight in my TFL and QL. Next time I see my physio we’re going to go over them again. My glutes are not strong enough and my hips are overcompensating, I think. Got shoulder pain as well. I play guitar!!
@LearnSomatics
29 күн бұрын
Have a look at my videos for QL and TFL if you haven’t already. Release Your Tight QL Muscles Quick! kzitem.info/news/bejne/loRj0YmccX-pdoo Simple Moves to Release Your IT Band kzitem.info/news/bejne/kXyc0oCukZqofqw Also I offer online 1-1s if you’re interested in getting some specific guidance.
@ruthlenz7545
29 күн бұрын
Thank you so much! 😊
@LearnSomatics
29 күн бұрын
Let me know how it goes. 🙌
@HayleyClark-hi5dn
Жыл бұрын
V useful thank you. But...I find I can't isolate the muscle for the release the back of the thigh so the knee and there on top of foot then become particularly tight on one side. Is it perseverance or doing another targeted excercise pls? Is this likely hamstring ? Thank you so much
@LearnSomatics
Жыл бұрын
In order to release particular muscles you need to contract them first. For hamstrings use the following: kzitem.info/news/bejne/zJBp0K5sfHRhpII Also if its only one side that suggests an imbalance in your trunk, so be sure to practice Side Bends too to even out control of both sides.
@antoonmeerman
Жыл бұрын
Hello, Colm. Thank you for your valuable guidance. When I do this exercise with my right leg, the left side-back corner of my buttocks and just above my buttocks are sore. Is there an exercise to ease this now continual pain?
@LearnSomatics
Жыл бұрын
Hello @antoonmeerman, follow the Daily Routine video, the Back Lift movement in that should help: kzitem.info/news/bejne/0a6n0nV3j56Dfoo Also the following movements kzitem.info/news/bejne/x4eAyqutoXd2a5g kzitem.info/news/bejne/k6hryXqArqFjpm0 Be sure to go slow, pay attention to the sensation of the muscles contracting and relaxing, and don't force anything. Let me know how it goes.
@antoonmeerman
Жыл бұрын
Hello again, Colm. Thank you for your prompt reply. I will follow your suggestions. Even though I do have this discomfort, your exercises are freeing up my muscles, and movement is easier. Thanks again.
@kellicarnathan4692
5 ай бұрын
This is a great addition to the twisted pelvis routine.
@LearnSomatics
5 ай бұрын
Nice work combining them! How are you getting on? Feeling better?
@anniestewart6153
Жыл бұрын
IT WORKED...2ND SISDE TO DO...DO WE REPEAT EVERY DAY?
@LearnSomatics
Жыл бұрын
You can do it every day if you like it and find it helpful. I'd recommend the Daily Routine for every day use more tho. It addresses the entire body. Here it is: kzitem.info/news/bejne/0a6n0nV3j56Dfoo
@redpilled9595
Жыл бұрын
Hi Colm,will the psoas and hip flexors release help gluteal amnesia?
@LearnSomatics
Жыл бұрын
Yes having good control of the muscles of both sides of the joint will definitely help. That said prioritise the trunk first, so make sure you can flex, extend, side bend and rotate your trunk. If you can do all that comfortably the hips will usually feel much better.
@redpilled9595
Жыл бұрын
My bum feels like the muscles are twitching after, did feel nice😂
@LearnSomatics
Жыл бұрын
Yep, I know that feeling well. It's pretty common when you release muscles that have been tight for a long time. Nice work!
@redpilled9595
Жыл бұрын
Colm sorry to ask so many questions, I just want to know will you hip flexor movements also make the glutes more awake
@LearnSomatics
Жыл бұрын
You want to have good control and awareness of both muscle groups, if one is chronically tight, it will inhibit the opposing group. So releasing the tight one will have a positive effect on the other for sure. For example, releasing your hip flexors should make your leg lifting in the backlift feel a lot easier.
@cinmac3
11 ай бұрын
help my hamstrings keep cramping, i am not trying to tense it, why else would that happens?
@LearnSomatics
11 ай бұрын
Dehydration, mineral deficiency, there’s many possible reasons.
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