I’m going to show you how to release your sacc joint as well as open up the back and the hip all at the same time let’s look sacr oiac right in here which is back here hip joint right here on the side right here lower back right here lower back has nerves these nerves make up the pyic nerve goes right into the butto into the legs tingling burning discomfort heaviness all these conditions hopefully can be helped by a simple move or moves that I’m going to share with you right now so whatever side your pain is on mine’s on my left
side put your left knee on the couch you’re can to hold on to the side of the couch keep that leg back and what we’re going to do is we’re going to lean into the back of the couch as I lean in I’m opening the hip as well as moving into that sacred iliac you’re slowly going to just pivot like this you’ll feel that sacred oiac that lower left side of the buttock the performance area the hip joint all open up you’re going to free it open open up those ligaments that are tight those muscles to get that
irritation off the nerve I want you to keep doing this for about 40 to 50 seconds and as you do it drive in a little deeper as you drive in deeper you’ll feel it open up even more this is a very safe effective exercise it will help regain your range of motion your Mobility actually will help you sit up better and walk better because you’re putting more Mobility into the hip joint so after about 50 seconds here’s what we’re going to do next and after we lean towards the end of the couch like this
now this move is so exciting and so effective you’re going to love this now if it’s your left side left leg should be on the couch like this and what you’re going to do is you’re going to make your way down to the ground nice and carefully as you do so now your adductors are stretching right now it’s opening the hip joint as well as a sacred iliac but here’s a trick I want you to make your way to the ground and as you lean forward to the ground you’re going to feel that really open up like
this take your fingers and crawl it out and as you lean down that whole left side’s going to open up the sacr ELC is going to stretch open but here is the final finale this is what’s going to make all the difference as we do so we’re going to continue to bring our body around to the right as we bring ourself around to the right you’ll probably even feel a little bit of a release maybe a popping sound in the sacr iliac to get that irritation pressure off that area so here we go as I come around like this I can feel
things opening up right there ah did you hear that right in the S side joint open up so as you come around like this right now it’s wide open hold it in that position and just hold it relax and breathe through it 15 20 25 30 seconds and then make your way up nice and carefully and you can do that again because that move is definitely going to release your SI joint another way to open up the sacc area and even get that good release you may hear a little audible or noise in there is as you sit up sit up straight and what I want you
to do is you’re going to push outwards on your hands I want you to push outwards about 20 seconds we’re going to isolate the abductor muscles on the outside so here we go push out 20 seconds as you feel it going out you’ll feel the glutes the outside of the glute contract just do your best as your pushing out as you’re resisting okay just keep pushing out not too much longer you’ll feel the glutes work as you’re isolating it and what we’re going to do after is we’re going to take our
hands after 20 seconds put it inside our knees and push our knees together like this hope you hear that that will release the sacr aliac as well as inside the pubic symphysis so as you push in like this this can get a nice release another way of doing it after you push out you can take two pillows or a thick pillow and then after push back in and you’ll feel that release it feels real good and lastly another great little exercise is I want you to go ahead similar move cross your leg like this if it’s my left side and we’re
going to do something similar again what I want to do is As I push this over I’m going to resist it okay you’re going to keep resisting it as you’re pushing it over and I want you to hold this about 15 seconds you’ll feel feel all this stretch as this leg is coming over I’m pushing pushing and I’m resisting resisting then after about 15 seconds we’ll do it again we’ll push this back against the other hand like this okay and many of you will get that release as well you can practice that move remember
to look at your posture correct sitting standing if you’re sitting too long get up be careful how you’re bending forward remember that extra weight on your belly is putting stress in your lower back area but do these stretches whenever you need to I know they will definitely help you please share this video with your friends and family leave your comments below and most important make it a great day I’m Dr Alan mandal.
Here are the key points:
- Introduction and Problem Overview: Dr. Mandell explains that he will demonstrate a simple exercise to release tension in the sacroiliac (SI) joint, hip, and lower back, addressing issues like nerve irritation, tingling, and discomfort.
- First Exercise: Couch Stretch: Place your knee on a couch, hold onto it, and lean back while pivoting. This movement opens the hip joint and stretches the SI joint, helping to relieve tightness and improve mobility.
- Second Exercise: Ground Stretch : Lower yourself carefully to the ground with your left leg on the couch, stretching the adductors and SI joint. Lean forward and then rotate to the right to enhance the stretch and potentially hear a popping sound as the joint releases.
- Additional Techniques: Sit up straight, push outwards with your hands for 20 seconds to engage the abductors, then push your knees together to release the SI joint and pubic symphysis. Optionally, use pillows for a similar effect.
- Final Stretch: Cross one leg over the other, resist it for 15 seconds, and then push it back against the opposite hand. This move helps stretch the leg and release tension. Dr. Mandell emphasizes the importance of posture and regular stretching for lower back relief.
I will demonstrate how you can free up your sacroiliac joint, hip, and lower back region with just a few dynamic stretches using your own couch or sofa. Dr. Mandell.
