Okay, are we good? All right. hope everybody had a good break. One question that did come up on the break, was there? How can you get it out of place? Is there a specific position that you can get out of place.

And if you're bending forward, and you're twisting or turning, you'll put that sacred iliac joint in a slack position, it'll open it'll gap it. So it has more of a tendency to slip out of place at that point. So you want to be careful if you're putting yourself in any extreme positions where you're bent, and you're twisted. times where I noticed that being the most obvious is probably yoga because there's a lot of positions in yoga, if you happen to do yoga, that's bent and twisted. They really push you to the end range with the twisting, which rotation is good for the spine, but you got to get a little bit more stability in that sacred joint before you can start visiting those positions I'm drawn to, I'd like to try doing Tai Chi. Would that be a better?

Tai Chi? Yes, it would be really good for you. It's nice and slow. I have yet to go to a Tai Chi Class. So if you find one, let me know because I might be interested in going with you when my schedule freeze up. Because I'd like to know what it feels like before I can really suggest it to people, but I know that it's a nice slow, gentle flowing activity.

So that will be perfect for you. Yeah, my understanding of it. Well, I was at my friend's doing some house sitting and she left me this awesome little CD with a little booklet. And I popped it in, and it was just 15 minutes and little pictures in the little book in the back. way that felt great. When I got done.

I thought I like this. It feels good. Then keep doing it. Your body will tell you when it's right. And do the breathing thing with it and you'll get that relaxation component into it. And I just thought about one another position that will effective crossing your legs always for women, and it really does gap that that's that position that sacroiliac joint.

So when you say be careful with a gap gap, it opens it up. Oh, it gaps it opens that sacroiliac joint. So then which gapping it by itself is not necessarily bad. But when it comes back, if it doesn't come back in the exact right position, that's when the problems started. And it could pinch the ligaments and everything that's in there. As this area tightens up as the ligaments of support gets stronger, that's not going to be so much of an issue.

But when you're dealing with an issue that's been there for chronic months, years. It's good Take a little bit of time for that whole area to solidify down. Any questions about anything that came up in the break? Nope. So the next section that we're going to be covering is the strengthening section. And this is all very interactive as well.

I invite you to participate and do the exercises you don't have to, but I invite you to participate and do them. The first one that we're going to do is called a tummy tuck. And the reason why this one is important, this is helping to develop your own internal back brace. You have a muscle that comes from here and goes all the way across to here. It's called the transverse abdominus muscle. I basically called the back brace muscle.

Pulls everything in. It cinches everything in. It works like a back brace. The exercise that you can do to activate it, you're laying on your back and you're tilting your hips back this way. The small of your back is flattening down towards the floor. Your belly is coming in this muscle that works to pull everything in this way.

And that's what it's doing. It's not a big movement. A lot of people think there have to go like this. That's too much movement. It's really subtle. It's really small.

And you'll feel that muscle activating right here, because it attaches just like where you're pushing for that reeducation move. You're pushing right on that bone, you're come right on the inside of that bone, and that's where that muscle attaches. And that's where you can feel it. Does anybody want to try? Yeah, quiet space of your own bar. For the camera, let's turn it in angle street or any other direction but their particular one, you actually just try to keep your back flat while you do that motion, right your as your as you get better with it.

As you get better with it, you're gonna get more motion initially, you might not have a lot of movement. The important thing is activating that muscle. Relax. That's it. That's all you don't need to go any further than that. Can you feel it?

As soon as you feel it activate. You're good. Yeah. That's that. Just this motion would strengthener Yes. Because all you're doing is activating it and once you get used to it Activating that muscle, you can activate it in any position, this is the easiest position to learn it in, to start to start using it and activating it and working with it, then you can start doing it when you're standing.

I mean I can I can pull it in now that I'm standing, I can do it when I'm sitting. You can do it in any position that you want. You can do you can do a bunch of bunch of these which would be like doing sit ups while you're driving in a car. You're getting exercise while you're driving in a car probably is weaker, because we do a lot more sitting than we used to. There's no focus on this area for strengthening for one. For two when the sacred with Eric join us off.

It deactivates this muscle partially. So it even if you do exercises to strengthen it, if this joints not working right, it's not going to be able to activate 100% it's only going to activate partially or not at all. Thank you. Anybody else Yeah. So find your pelvic bone come right on the inside of your pelvic bone. Relax.

Do it again. And then relax. Okay, so I'm not feeling a whole lot of activation. If you're having a hard time getting it to activate I want you to call like, do a fake cough. Just That's it, you feel it? Did you feel how it there it is.

Now I feel it. So if you're having a hard time getting it to do what it needs to do, it's like it activates. Unconsciously it does its thing unconsciously when you cough or sneeze, so it always does 100% of the time. So if you have a hard time consciously controlling it, then try doing like a cough, a fake cough and you'll be able to find it and then you'll be to retrain your brain to connect with it consciously rather than it just being like a wild horse and doing its own thing all the time. Anybody else, you're the one way to do the exercise? Yeah, that's an excellent point.

So you're ready to hear, come in, come in a little bit. That's it, you got it. And once you get the feel for how it's contracting, you can do it when you're sitting. You can do it when you're standing. And that'll give you that'll give you the strength and the stability to lift larger amounts of weight. And I lift people that are up to 300 pounds.

And it's because I'm strong here, that I don't hurt myself. Got your headphones right here, we're coming right to the inside of the headphones. Go ahead and put your hands there. Okay, it's activating. That's all the farther you feel it and then if you if you do that and you try to cough feel it, I want you to feel this. Yeah.

Okay, so that then you can really feel it. You want to you don't want to be left out. Okay. This is the foundation of all the exercises that we're going to do from this point on because you have to be able to activate this to do the others to get the benefit out of it. All right. Okay, bend your knees up.

That just makes it easier to find So you got your headphones right here and you're coming right to the inside of the headphones are those headphones, your headphones are right here. Okay, you're coming right to the inside of the headphones do a little bit of tilt and then relax I'm not feeling a real strong activation so I want you to do a cough at the same time so to tilt a little bit and I want you to come you feel it? Yeah. Okay you can feel a lot stronger when you do the cop right? Yeah. Wow.

And rush Wow. Take a deep breath wow wow. Okay, so the next one we're going to do is the bridging. There's two levels to the bridging. First part of it is you got to make sure that you're activating that, that back brace muscle. So you got to tighten that up.

And then you're gonna lift straight up and then come back down and relax. If you want to try to get the lower abdominal muscles a little bit more, you take a ball or a pillow, throw pillow, squeeze it, you don't have to squeeze it hard. You don't have to like squeeze as hard as you can, just enough that you're holding your knees together. Activate that turn that transverse abdominus that back brace muscle and then you're lifting yourself up and then back down. What other muscles is Is this exercise in particular working? It's working.

Okay, well, it's working your hip muscles, it's working your hamstrings, it's working your quads, it's working your adductors, your abductors, it's working all the whole pelvic area, your spinal muscles, all your stabilizing, it's helping everything to synchronize together. The one where you're pulling your belly in the tummy talk. In this one, people lose inches on their waist from doing these two exercises, they don't necessarily lose, lose pounds, but they can lose inches. Doesn't happen to everybody. But it happens to enough to me for me to be able to motivate people to do their exercises because they're usually more motivated by physique than they are by. My grandmother diligently does these exercises now.

And I gave it to her for balance because if you have a nice strong core, then it's going to improve your balance. So I gave it to her for balance. She didn't know that. I told her grandma if you do these consistently if you do them every single day, you're gonna lose the valley. She's like, she does it twice a day. She's so excited.

She does twice a day. Does anybody want to try? Bro is crushed crushed? With that bro. He has plates and screws with that Burroughs balance or it could it could have for walking balance. Yeah, definitely.

Good. How does that feel? Right. And you're doing that perfect because you're going nice and slow and I can tell you're activating the fact brace muscle. I'm going to have you squeeze down on this just a little not super hard. See how that feels different?

See how that feels like it activates a little bit deeper. Yeah. And you might feel a little bit more pulling your back to the spine quite a bit. And problems Well, the Arthritis can be there because you're everything that stacking up on top of your pelvis has different pressure points is your spine is designed to be nice and straight like this. But if you have a foundation that's not level, it's going to put pressure points randomly throughout there and that the discs are designed to have more pressure on one side than another. You're going to get more wear on the joints.

It's your body's not designed to be in that position for long periods of time, which is what happens when you're on level foundation. So arthritis a lot of times is caused from that. When I'm dealing with arthritis of just general joints, say it's your, your hip joint or your knee joint, you have one entire surface that you're supposed to use. If your mechanics are off, and you're only using a portion of it, that part of the joint is going to we're down really, really thin. When you start restoring the normal mechanics, it doesn't repair that. But what it does is it restores movement on the whole joint surface.

So you're redistributing the pressure and you're not on that part that's worn down to nothing anymore. So it'll reduce the pain, it might not eliminate it, but it'll help reduce the pain and that's just from doing exercises stretching and restoring normal joint mechanics, which is a lot of what this part is the last portion with the re education and then this with the exercise. Anybody else want to try the bridging Now the next one is the press up on your stomach. And this one is important especially for you. Because a lot of times when I see issues with the sacroiliac joint, it blocks the movement of extension blocks the ability to come back and lean back. And that blocks the ability to extend back this way, which is important when you walk because if you pay attention when I walk, see how my hip and my leg has to come behind my body, I need that extension position to have a full nice strike.

So coming up on the belly, the press up and then you exhale at the very top and let your spine sink down towards the floor and then come back down. Do that 510 times 15 if you're really motivated, and that'll help increase that extension in your spine. And since I'm in the position, I might as well give the next one too because the next one is just lifting the leg straight up. And it focuses on the same type of positioning with the extension. coming straight up. Does anybody want interactive workshop here?

Come on, guys. Okay, so you want to keep your pelvis down. There you go. And then exhale, and then back down. It's gonna feel stiff, it will get easier after like three or four of them. Perfect.

You feel how you sink down when you breathe? I used to go up higher like this and then breathe. Let it fall. I want you to keep your pelvis on on the map. Because then that focus is the extension all through here. Okay?

It's getting easier. Yeah. When you breathe out, it relaxes it as well. Yes. Well, that's why you want to do that exhale at the very top. Perfect.

As high as you can go. And when you're doing this, if you end up having any pinching in your back, you got to make sure that you're tightening up tightening up that belly muscle. It'll help stabilize it better. Should you keep both hips flat then like don't lift up at all right? No, you don't want to just if you're if your pelvis is coming up off that mat, then you're going to fun. Second, to get you the same similar type.

Yeah, if you're twisting your hip that way, you can't let go but not as severe as anybody else. things come things come up when I start showing other people how to do it. Like, there's things I thought to say when she was doing it that I didn't think otherwise. That's all the farther you can build up and then exhale and then back down. You feel like that stretching everything back here. A little bit further that time.

Exhale. One more. Exhale, job. Try with the leg and then back down. So you're getting a little bit of rotation there. So I want you to make sure that you're pulling in that belly, pulling up And tight and then left.

There you go. You're not going to go as far but you're going to be more stable and then back down. Do you feel the difference? Does it feel like it takes the pressure off your back? Perfect. And you can exhale when you're bringing it up because that exhale is going to help activate that belly muscle a little bit better.

Okay. Anybody else? Exercise definitely didn't make me in there, the therapy I used to go on, I'm really careful about arching too much. Well, I think when I was in PT school, I'm really getting About this exercise and there's a there's a really good reason when I was in PT school I when I was learning the McKenzie based exercises which are good exercises, I was jamming my back up so far, I think I actually fractured my spine. Oh my god, really. And I had I had a really sharp pain in my back which I was a student and I never went and got it checked out.

But I felt I was I learned I was learning about all this stuff. I was in PT school. So I followed all the signs and symptoms for the spot a little the CCS, which is a fracture of a specific part of the vertebrae and spine. And it took a couple of years for that to heal. And it took a while a while even longer period of time for me to get out of that habit of being like this all the time because I didn't want to put pressure on this spot. So I'm really really careful about any extension based exercises.

Because of that, because of my own experience. I've never had that happen anybody else but I'm very careful about it may really extend quite a bit. Usually the kenzi base is very far. Yeah, yeah. Yeah, they bring you way, way up. And I don't do that.

Because Because of my experience and I might be a little overly cautious. But then again, I haven't had anybody hurt themselves either. So I don't think I'm doing anything wrong. Perfect. Pull that belly and then exhale. You feel how that stabilizes a little bit?

Yeah. The leg, just make sure you're pulling that belly in at the same time. Which it's hard to coordinate. Once you get used to activating that muscle, it's not so hard to coordinate anymore. Do you want to keep your foot like that or pointed out? Does it matter?

Well, it doesn't matter. Okay. And the tables in the way so that's a matter of comfort. I think Okay. Did you want to try anything else? Okay.

This is gonna be the biggest challenge for you these two exercises. You know, I had a conversation with my longtime nurse as far as my specific issues and she said, I have to be really careful to not be on my stomach that much. Okay. So I have to figure out she said don't sleep on your stomach Do you do she wants to know how long periods of time I think if you're doing an exercise for you know, less than five minutes I think you might be okay. And if you put a pillow on your chest, it will help to unweight the spot. Okay.

That's that's a good solution. Yeah. Okay, the next one is the scissor kick. And this is going to help with strengthening these muscles in here. So laying on your side, you're going to lift that leg straight up in the air. What the mistake that most people make is they want to bring their legs out like this, because it's just a lot easier and you can get a lot higher.

But you want to be in a straight line so that your legs are in the same line as your, your body and coming straight up. You notice I can't get up as high, my hips just doesn't work that way. But if you're too far forward, you can get way up there. But if you're in the right position, you can't wait to stabilize a little bit more. You want to make sure that you're using that belly muscle to help stabilize you. And if you're feeling really wobbly and uncomfortable, you can always bend that bottom leg to stabilize yourself because the important part is where this lag Position standing up, standing just like that you can but when you're laying down, you're got more resistance of gravity, okay?

So that's why it's helpful. Anybody want to try? Looks like you keep getting volunteer. gave me the look. So if you want to bend that bottom knee just to make yourself feel more stable, then you're gonna love straight up. There you go.

Perfect. And you're easy to see cuz you've got a line going right on your leg. That was a good planning, good planning. Yes. Perfect. And if you ever feel like you're having any pain back here, pulling your belly muscle, that that back brace muscle you might not know is high, but it'll be more stable and they'll take the pressure off of your back Did you feel the difference when you did that when you pulled your belly in?

I wasn't having any pain, okay? Actually, so, okay, what's nice, anybody else makes it easy to go ahead and bend that bottom one, just give yourself more stability. And you're a little bit forward so you can actually bring it back to about here. Perfect. So you want to feel it in you like you're gonna feel it more in your love. Okay.

Perfect. Actually, that's good too. If you're too far forward, you're not going to be able to activate any of these glute muscles to the glute muscles to be a little activate with the IT band on the side. And it'll help stretch out that hip flexor muscle. So if you if your hip is forward at all, then you're activating that hip flexor muscle on you. You don't need to train the hip flexor muscle to move to do anything with this specific with this specific movement.

So when you bring it to neutral, then you're you're taking that out of the picture. You're taking that hip flexor of the picture. We could call that a strengthener. Like this is that's a strengthening exercise. Yeah, we can hear it would be a good strengthener Anybody else? It looks like you're putting your leg extending it, but it's really because you think you have to go forward a little bit.

Well, you got a line to Oh, I sure do. That's it, you're going to feel like you're back. And another mistake that people tend to make is they tend to roll back like this. Okay. So you want to make sure that you have your hips stacked on top of one another and don't go forward and don't go too far forward. Yep, right about there.

Okay, that's it. You got it. Truly lay your side. Truly laying on your side. Yes. 90 degrees.

Yep. hip bones stacked on hip bone. Either way, I want to try this a little bit, just so you're more stable. See how he's rolling back? Yeah. So you want to roll that hip forward?

No, no, there you go. And you know, doesn't mean you have to go very high. Okay. Pull your belly and that'll help stabilize a little bit more. So since you're having a little bit of a hard time with this with the stacking your hips, you can do this up against a wall. Since a good thing I got up here.

Yes. So that'll keep you from rolling back if you're late. If you have enough wall space, I don't have any wall space in here, but you can do it right up against the wall. This next one it's pretty easy. It looks easy anyway, one of the muscles that deactivates when you have issues with a sacred iliac joint is the muscles that bring your leg in like this. Always.

So that's an exercise because once it's in the right position, then you need to strengthen the ability to bring your legs in. So basically, it's just a pigeon toe exercise. And I'm showing you sitting up but you can do it laying down a little bit harder. So now you do that sitting at a desk just sitting on your couch. Just Just make sure that knees are straight. So if you're doing it, just scoot all the way to the edge.

Your chair, you want to do it sitting? You're going to do come all the way to the edge of the chair. So you can do it that way. How does that feel? That's probably harder if you're not screwed. Yeah, cuz I'm also holding my executive activating a little quad.

I'm doing advanced. Some people really feel that in their hips when they're doing good. You're activating some really deep muscles in the hip muscles. Yeah, hip joints. Next one is one that you can do standing To standing and then sitting for the standing exercise, standing like this, you bend one knee, and as you bend that knee, your hip drops, my heel stays on the floor. I bring it back up, then the other one drops that hip fracture back up.

What this is doing is it's promoting movement rate at that sacred really actually. So as I'm bending this knee and dropping that hip, it's theirs. There's movement that's happening right here. I'm not gapping it, but I'm forcing movement out of that joint. The mistake that people make when they're doing this, if I could do it, they go like this. Do it.

Does anybody want to demonstrate you're probably guarantee somebody will do it. The way I correct people to not do it, I can't because I've trained myself to not do it that way. Yes, we want to make sure that you're not turning at the same no rotation. Yeah, you just wanna you feel like that he'll wants to come up off the floor. Yeah. You feel it stretching in your back.

Yeah, I'm kind of scared. It I actually feels a little wobbly or this I don't know. It doesn't want to go see you want to go? Yeah, and it might take a little bit of time. Now with with these exercises, when you first start off, you don't necessarily want to start off with all of them at the same time. Start with maybe two or three, get comfortable with them and start implementing more and more as you go along.

Especially if you're you're kind of scared. And nervous about doing too much. Make sure that you're comfortable with what's the foundation, maybe two or three that you have and then add one at a time. Feel the movement and there is too much. Yeah. So one knee, you actually got a lot one knee out, and then let the other one bad.

Close. You feel it moving in your back. Yeah. As you get more movement, you're going to have less of a tendency to try to move the rest of your body to make it happen. You'll be able to keep your shoulders level There you go. That's better.

It looks like you're getting a little bit a slight rotation when you're doing it on the left foot that an hour is on the right foot. So it's a matter of being at balance. There's one side, that's more famous reasons. Yeah. So your body's wanting to compensate for the same problem I was having. Yeah.

Yeah, I feel it in year two. Because your activity you're using, you're using some of those abdominal muscles at the same time to help control that pelvis. Did you want to try and stand here I'm sure. So because I have such weakness here, would it be just try it and say try it and see just kind of Like getting all the crack crack, just keep your hands here. And I'm gonna lock this one out. And you're gonna bend the other one.

There you go. And then come back up. No twisting. You don't have to have a lot of movement. Okay? Just let yourself have whatever you just let yourself have whatever you have.

Okay, there you go. Yep. Just bend the knee. There you go. That's it with time. Yeah, I've been doing it for a long time.

So I have a lot of movement. You're gonna see a lot more out of me. I don't expect other people to have that kind of motion. Okay, this next one This next one next one, you're not going to see a whole lot. You're standing like this. And basically if I was on a slippery surface, I'd be opening up my feet and they'd be sliding apart.

And then I'd be bringing them back together again. So you're not going to see a whole lot of movement. It's an isometric exercise, so you're not changing positions. Standing here, pushing out for three to five seconds, and then relax. And then pulling in three to five seconds, and then relax. that activates these muscles in here and activates all the muscles in your legs.

No, it doesn't look like much but it's a very powerful exercise for stabilization. Which part of the foot Are you using to pull in and push out? I'm not using the phone. I'm using the hips. Okay. It's just that You're going to see if I'm if I'm barefoot, you're going to see a little bit of movement down here.

Okay? So what because I because I am using every muscle in my leg all the way down to my feet to make it happen, but it starts in your head, but it starts in my core. And if you activate here at the same time, you're going to be training that muscle to work and do its job when you're activating all these other muscles. Okay? I invite everybody to try this one because it's hard to get it until you do it in the future just to hit with the with the parts and you should be able to feel that it's it doesn't look like anything. But there's a lot of stuff happening.

Yeah. Just try and push your legs out and pull your legs out. That's it. That's all you're doing. And you feel I can really feel I don't know. Yeah, like, yeah.

I can actually, it seems like such a simple exercise. But when you actually do it, you realize the power. And that's what I that's the types of exercises that I like. I like the ones that are really simple and basic, but very powerful. Because when you go down to the basics, and you go down to the foundation and you build a strong foundation, then everything that you do, you don't need to have a lot of trips, you just have to have the right tracks. Everything that you build on top of that is going to be done.

Okay. Two more exercises. One area that gets exceptionally tight for people with back pain is this area right here, between the pelvis and the ribcage, and there's a specific muscle They're that tightens up and tries to prove splint and protect the area. The way you can stretch that out. Because I know not everybody is going to be able to go down as far as me. gonna lean over, keep your pelvis level, keep your hips on the on the bed or on the table or wherever you're sitting.

And you'll lean straight over. And you see how that opens this space up right here, specifically? Yeah, you don't want to do this because then you're not stretching here. You're stretching something else but you're not stretching what you want to stretch. You want to keep that pelvis down, because you see how it opens this up as soon as I do that. Yes.

To start, a lot of times people need a block, pillow or something. As you get better at it, you'll be able to come all the way down. But another thing that makes it easier is coming further away from your body. You're gonna, it's just going to be easier to get that movement, you get more, if you bring it closer to your body, you're going to get more opening, but you might not be able to get that far right off the bat. So you got to work with what you got. So you may end up starting all the way out here with a block, and that's okay.

Eventually, you'll be able to take the block away and get down. Then you can start creeping your elbow in closer to your body. Anybody want to try to back straight? Start with your back straight fella Extra chairs in there definitely. Then you do the same thing. The other direction I'm using the invisible black.

Okay, yeah, you definitely feel that anybody else to find our way and use the block you feel like stretching and that's all the further you need to go. I'm not I'm not at all, no pain, no gain type of person when it comes to this kind of stuff. You need to be in a comfortable range because if you're not comfortable, you're not going to do it for one and you might hurt yourself or two and if you cause more pain, then you're not you're really just gonna fall off the wagon and run away from it altogether. felt good. I mean, I was a little scared, because I've been suffering a lot in the back spasms that we talked about earlier. So, so you felt the stretching, but you didn't feel the searing pain, right?

It's good. And that's where you want to be, you want to feel a little bit of stretch. But if you start feeling a sharp pain, then you've gone too far. And maybe it's time to not do that exercise and maybe revisit a week later. If that's with any of these that you do. If you make modifications, you start activating the belly muscle and you're still having issues, then just revisit it a week later.

Don't abandon it, don't think it's not going to work for you. Just step away from it for them for that moment, your bodies are going to be shifting and changing and strengthening and getting better as you do all of these exercises. And as you're doing the re education. And as you're doing this whole process with the magnesium with the breathing, your body is going to heal. So you have to know that what your abilities are today are not going to be what your abilities are going to be a week from now a month from now, a year from now. It's gonna be be different.

And that's the way it's supposed to be. It's good to get your hips worn by the lift off there. But notice that it's okay to slow up and work for hesitancy when you have I understand what you're saying, when you have a lot of pain. You're like, yeah, for him to do this, I'm gonna make it worse, right? Yeah, no, yeah, get over. And then it's awesome when I see people having that hesitation.

And then when they do it, they're like, oh, that wasn't as bad as I thought it would be. That means that the fear of doing the exercise and the fear of doing activity is going to diminish because you're going to get more courage based off of what you're doing with me today. And that's important. Because when you're in pain, it becomes very limiting. Not only are the muscle spasms limiting, but it makes you very fearful to do anything. You know, maybe you had had pain when one day when you reach down to the floor here.

So now you're afraid to reach to here. And then you get stuck in this country. Find that you can't get out of. That's another benefit to doing the exercise is going to improve. It's going to expand that combine, because you're going to realize there's certain things that you can do that you weren't able to do before. And that will give you more courage to maybe reach down to here, or maybe reach down to here.

Anybody else? You have pretty good motion. You're pretty flexible. You want to try go all the way down. Now he's really flexible. Are you feeling a stretch when you're coming down?

Yeah. If you're not feeling a whole lot of stretch, you can increase it by taking that other arm up over and that will get that latissimus aside that I talked to you about earlier that comes into the app attaches up in the shoulder. So it will help stretch everything all the way down. So you'll not just be stretch inherently stretching the whole whole area. Thank you. And yes, even flexible people can have back pain.

Got it? I wonder the pain in my hip? I don't know. You're coming up a little bit too slightly. Okay. All right.

So you need like a phone book. I don't think there's a phone book. All right. That would give you that because this is a little bit too much. Not that everybody has yoga blocks sitting around. But this a little bit too much.

So you could probably do with like an inch. Okay? Anything up here using the blocks, there's probably still no reason why you still can't use that other arm to bring it over to right. If you're not feeling a stretch with, okay, if you're, if you're like this and you're like, Oh yeah, I'm really not feeling a stretch. I probably don't need to do this anymore. You can take it to the next level by doing this.

Okay, wait, but you don't want to judge too much. Or if it's just oh, I'm just feeling a little bit kind of shocked. He was like, Yeah, I feel a little then you can increase it. Okay, did you want to try anything else? Well, this, this is aching a little bit right here. I don't know why.

So would that might help stretch it and open it up. And I get those thoughts out of your head. So you're not hurt when you expand your confines. Just like that, you feel just a little bit of stretch in there. Don't jerk I am so glad you came up here. Stretching, if you're taking a rubber band and you're going like this, it's gonna break.

But if you take a rubber band and you go like this, you can go a lot farther. It's the same thing with your muscles. So if you feel like you're not going as far as you like, take some nice full deep breaths. That will help your muscles relax, and it'll help it stretch. Don't jerk muscles in any stretch that you do. That goes for any of them that you try it you pick up along the way a stretch, do not jerk because you you actually create little micro tears within the muscle when you're doing that.

Those micro tears will heal with scar tissue and it will make that that that muscle less elastic. Okay, so if you want to get a little bit more out of it this on the side Yeah, I always like stretching my neck. So when she did that, this is what I do. So nice and slow. You don't need to oscillate with it. Just get there and take some deep breaths.

You can pull your belly and I need to go like this. So your belly and that'll keep your posture up nice and tall. There you go. Wow, you feel the difference? Yeah. Any stretches that feeling difficult or uncomfortable, you can take those nice deep breaths that will let those muscles relax and get into that stretch better.

I need to say react when I do it. Don't force it just can't be forced. You got to work with your body. Okay? extra little pop. Yeah.

Last last exercise this is for the hamstring muscle because everybody's hamstring when you have chronic pain is a problem sitting on the edge of their chair, you're going to straighten out one leg, doesn't matter which one you start with. The important thing is you got to be on the edge because if you're not on the edge, the edge of the chair is gonna be jamming into the back of your hamstring and your thigh and it's really not gonna work very well. So getting on the edge, straighten out that leg. Lift your chest high, and you're going to lean forward with your chest bone here. You might not go very far. That's plenty.

That's plenty. Head up, bring your head up. So you want to make sure that your head is back and up. And you're leaning forward like this, so that you're isolating that hamstring muscle. Now I want you to try to Do it the wrong way, just so you know the difference in the way it feels. So if you do it the wrong way, and you're kind of slouching and you're coming forward, you can go a lot farther and you probably feel the pole in your back before you'd be feeling in the back your legs.

Yeah, yes. So you want to make sure that you're sitting nice and tall, you can pull your belly and shoulders back, head up, military stance, and come forward that way. You notice I can't go very far forward. And that and I'm feeling it already right there. Now if I have bad form, I can go all the way down. So there's a big difference with talk with posture.

Questions. Okay. So those are all the exercises. So the cover the learning point, The muscles in the spine and the pelvis are all part of the core of your muscle of your body. So you've got all through here, here, and all everything in your pelvis that's considered your core. If you ever hear the word core, that's what they're referring to.

The core muscles are the weakest muscles for the majority of individuals who are suffering from back pain. That's where we're lacking the strength when you've got chronic back pain. And that's where you need the most strengthening the retraining exercise and chapter four, which is the one before and the use of the sacred iliac belt helps to wake up your core muscles. When that when that area is not in the right position, all those muscles are kind of sleeping, and they're not synchronizing properly. So once you get everything lined up the way it's supposed to everything synchronizing the way it's supposed to. And then when you're doing the exercises, you're training them how to work together as a team, it's like having an organization, a company.

And now you finally got everybody trained to do what they're supposed to do, and everything is moving so much smoother. That's what the that's what the exercises are doing. It's training your organization. Otherwise, you've got all these people that are running around doing their job, but nobody's working together. You've got to get them to work together. Well, the retraining gets them working.

But you got to get them to work together. And that's what the exercises do. When you fake a cough, you're going to feel your belly muscles tighten. And you're going to pull in this this back brace course that muscle. Gaining conscious control over the back brace muscle, which is also called the transverse abdominus is the foundation to the 10 exercises that I had. just given you that's designed to strengthen your spine and your core.

And like I talked to you actually came up when you're doing your exercises, honor your body while doing all of these 10 exercises. If the exercise is mildly uncomfortable, that's okay. But if it's sharp, then your body might not be strong enough to handle that particular exercise yet. So try it again in another week. I recommend just starting with maybe two or three, and then building on each one as you feel like you're comfortable with it. If you feel like you want to do the three for a week, and then add another one for a week, if you want to take the fast route and add a new one every day.

That would be your own personal preference, you know your body better than I do. So that would be that would be how you would want to implement it. You have any thoughts which three to start with. I shouldn't do all three with the leg lifts. Gonna start in the order that I gave okay. The first one would be the belly and the bridging.

I always have to look to see the water extension. And then the press up. Yeah, those are the three I usually give people right off the bat. The only other one that you could maybe put in the beginning would be the isometric standing one. But some people do really well with that and other people's don't. So that's why I didn't put it in the in the very front.

This is the order that I usually give people. Does anybody have any unique challenges or anything that when you go to a chiropractor and measure your legs and ones longer than others that because of that the sacroiliac joint would be okay. It could be because your hip bone comes right into there. Okay. If this is shifted up your hips It's going to be shifted up as well. And your whole leg is going to look like it's longer.

The way you can tell if there is a true leg length discrepancy. Because you have to actually measure the femur bone here to the bottom of the leg here. The way a lot of people measure it is from here, which is the pelvis. So you're measuring from the pelvis down to here. That means that there could be a problem up in the pelvis. If you want to actually measure the leg length.

You got to start from the leg bone to light bulb. times they just you you're on your side and they move your head forward. That can be irritating at times. Does that is that a good thing or I'm not a fan since I'm not a fan of it. Okay. I my back Pain.

My back problems actually started because I was mobilizing my own back. I was laying in my side. I was doing what the chiropractors do, and I was jacking it up. Yes. And I was cracking chiropractors, I mean, the way they do it differently is they find a joint that is not moving and they isolate that joint when I did it myself. What's going to pop is going to be what's already moving.

And so I just made a very, very hyper mobile joint To this day, my SI joint still moves like crazy, especially during certain times of the month. It's just slipping all over the place. I have to use that belt for four days every month because of it. I'm not a fan of that just because of what I did to my body, right so I'm nervous about I will have him I won't have a chiropractic do that particular adjustment. I will have him adjust the segments up here because I can't get those But I already know how to do this down here. And I like the re education mobilization way better than a static one where they just push it and pop it.

Many years ago I had, but that's, I can't, I can't talk against any other provider, because everybody has their benefits. And some people benefit tremendously from that. Right. But it's not for everybody, right? Yeah, I had severe pain years ago after an adjustment like that. Yeah.

And it might have gotten stuck or something, I don't know. But now you know how to do it yourself. Between the two of you. Then go into a chiropractor to adjust anything above that. Exactly. Which is great.

Because I was fearful. I'm like, Oh, well, I need it. But is there another way he so it's excellent. Yeah. Any other questions? Okay so the next section