Placeholder Image

字幕表 動画を再生する

  • JEFF: If you've got back pain that you can literally put your thumbs right on, I'm going

  • to show you how to get rid of that today, and more importantly give you a strategy for

  • making sure it does not come back ever again.

  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Here with Jessie and Raymond.

  • If you're looking for a way to get rid of that back painand I'm talking about the

  • type that you can literally put your finger right on, where you can feel it, and sometimes

  • even by putting your finger there, it shoots pain down, into your butt.

  • There's something you could do about it.

  • You need to, first of all, start by identifying what it is properly because it really isn't

  • low back pain.

  • We're not talking about the muscles here, in the low back, even though you might feel

  • some of that pain up there.

  • Really, what we're talking about is a glute medias.

  • This is a rampant problem, and one that is caused by a lot of sitting, and a lot of things

  • that we're possibly even doing wrong in the weight room.

  • First of all we want to make sure we're all talking about the same thing.

  • Right here, if you look on Raymond, the glute medias is this muscle that runs right up under

  • here.

  • It's actually underneath the glute max, and it attaches just on the inside of this bony

  • area here that we're going to call the PSIS.

  • Now, why does that matter?

  • Because big, bony areas make it really easy to feel, and find out, and make sure that

  • you're on the same spot.

  • So if you look here on Jessie, if you lean forward you can rub your hands across the

  • low back, and you should instantly be able to feel two spots where the bones are sticking

  • out.

  • That is exactly that same are that I just showed you on the skeleton.

  • If you run your fingers just to the outsidewhere you get all the increase in pain,

  • and tensionthen we are talking about the same thing, and this is what we're going

  • to be able to take care of right now.

  • So what's the muscle supposed to do for you anyway?

  • Two things.

  • The first is: you should be able to use it to abduct your hip.

  • Meaning, to lift your hip up, and out to the side.

  • The other thing that's even more important is that, with every step you take its job

  • is to make sure that your pelvis stays level.

  • We know when we lift one leg the body wants to fall in that direction.

  • Meaning, the hip on this side wants to fall out this way.

  • So it wants to, instead, if the muscles were working right, keep your pelvis level so it's

  • not doing this.

  • There's something called a Trendelenburg Gait where, when your hips can't do this you start

  • to look likeshow them, Jessie.

  • Yeah.

  • Sort of like that.

  • It starts to drop on every step.

  • You don’t want that to happen.

  • But here's what's even bigger.

  • If you lift weights and you squat, the problem is, I can almost guarantee you that when you

  • start to get this pain, at some point, it's because you don't have an equal distribution

  • of weight through both of your legs.

  • We can test that very, very easily.

  • You're probably going to be very shocked by what you see.

  • Just stand with your feet shoulder width apart.

  • Like here.

  • Now, when you go, all you'll want to do is just lift one leg up, off the ground.

  • If I lift the left leg I can do that.

  • Not a problem.

  • If I have to lift my right leg I have to shift my weight too much.

  • A lot more significantly than I did on the other side.

  • If you have to shift your weight, or if you see that your shoulders move a lot to one

  • side in order to get your weight off that foot; then you don't have an equal distribution.

  • What's going to happen there is, it's going to cause imbalances that will start to rear

  • their ugly head in the form of this more frequent back pain, and we can eliminate that.

  • When you squat you want to have equal distribution.

  • So now, the most important thing is fixing the damned thing, right?

  • So if you come down on the ground, I'm going to show you exactly how we can do this, and

  • get rid of it right now.

  • More importantly, some exercises you can do to strengthen it so it doesn't come back again.

  • So the fix for this is actually pretty easy to do, and most importantly, quick.

  • If you find this and you do it right you're going to feel relief right away.

  • So you take your finger and your thumb, you put it right up on that spot.

  • JESSIE: You going to draw me like one of your French girls, Jeff?

  • JEFF: I can't draw, dude.

  • Let's go.

  • So you put yourwhat an idiot.

  • You put your thumb right on that spot.

  • From here, now all you're going to do is use your own pressure from your hand, and then

  • move your leg in a certain direction.

  • What you don’t want to do is, you don’t want to start reaching for a lacrosse ball

  • and putting it underneath you because when you're in pain, you're already inflamed, you're

  • putting too much pressure on this area that's likely to resist what you're trying to do,

  • and not help to fix it.

  • In this case you want to use the top down pressure that you can control.

  • So once your finger is on that spot you're going to take your leg through the same direction

  • right here.

  • You're going to come down until your knee touches the ground.

  • Once it touches the ground it's going to kick back, behind you, into extension.

  • It's key that you get past the midline of your body here, and then when you do, you're

  • going to lift up.

  • You toes should be pointing a little bit down toward the ground when you do.

  • So when we make sure that we're getting a lot of hip abduction here.

  • So then the thumb pushes in and holds this back.

  • Now, I don’t have to do any of this.

  • This is going to be done all by you and Jessie.

  • You're pushing as hard as you can to that spot, he comes up, he lifts, goes down, touches

  • down nice, and slow, back into extension, lifts up, toes pointing down, and every time

  • you feel that.

  • Right, Jessie?

  • You can feel it flossing through there.

  • You do this about 10 times.

  • Once you're done with those you rest for about 10 seconds.

  • Now we want to try and fatigue out this muscle spasm here; this trigger point.

  • Try to see if you can burn it out.

  • You hold that spot one more time, you get right back into this position.

  • So the leg is getting back into extension, toes pointed down, abduct it, and hold it,

  • and squeeze it as hard as you can.

  • In other words, lift this up, squeeze it as hard as you can.

  • Now, one of the interesting thingshe's groaning over hereone of the interesting

  • things that you're going to notice is, when you have issues here, and you get this frequent

  • low back pain, this muscle is probably really, really damn weak.

  • This alone feels like agony.

  • You can't even hold it up, even though – I know people that can squat hundreds, and hundreds

  • of pounds that really can't do this exercise very well.

  • That shows how much pain and weakness there is, right?

  • So once we've done that, now when you stand up you should notice an immediate relief.

  • Go ahead and stand up, Jessie.

  • You should notice an immediate relief in the amount of discomfort that you feel in that

  • spot.

  • We've actually gotten rid of that pain for the short term.

  • More importantly now, how do we keep it away?

  • That's what I want to show you next.

  • Okay, so here's what you're going to want to do to get rid of this pain once, and for

  • all.

  • One exercise here is, you're just going to use a wall.

  • You put one arm up, just like thatthat's not meant to push against the wall with.

  • It's just meant for support, and balance.

  • You take the leg that's on the inside and you lift it up.

  • Now, what they did is, it should let this hip just drop out to the side casually, this

  • way.

  • But the glute medias, remember, it wants to make sure that it doesn't drop.

  • So it's going to drive it back in until that leg touches the wall.

  • Then you let it drop out again, and then it drives up, and across.

  • So we're actually working this outside hipthe one with the leg on the groundand

  • you want to do this for about 10, or 12, or 15 reps.

  • But most importantly, make sure you get really good, solid contractions here so you're teaching

  • it to get stronger.

  • How many times?

  • You want to do this at least 3, 4, 5 times a week.

  • Maybe even just once a day if you have the back pain right now.

  • You want to get into the routine of doing more of this, especially if you're sitting

  • a lot.

  • We have another exercise here that you can do and this is a little bit odd, but I promise

  • you, it's going to work.

  • Okay, so this one's a little bit elaborate, and yes, it's definitely weird.

  • We actually call it what it looks like.

  • It's a sac swinger.

  • You'll see in a second.

  • You just basically take a dog leash and you take a kettle bellany kind of weight

  • here.

  • Of course, this could be a dip belt, too.

  • but if you don’t have a dip belt, you put it right around here, and then what you're

  • going to do is, you're going to step in.

  • so Jessie's going to step into it, and then he's going to hook it around his waist.

  • Just from there.

  • Now, it's hanging in between him.

  • Now you know the namewhy it got the name.

  • Now he's going to turn around this way and all he's going to do is, he's just going to

  • start walking and try to maintain a nice, slow, normal gait.

  • And you can see every time he lifts one foot it's challenging now.

  • Not just to try and hold up the weight of that leg that's in the air, but now he's got

  • to control the weight that's hanging beneath his legs, too.

  • So this is a more advanced version of what we just showed you, but this is going to really

  • start to free up those hips, teach those muscles to be a lot stronger than they are, and more

  • importantly, you do this as a little bit of a warmup and you can feel that, and your low

  • back pain should start to be a thinghe's already burning.

  • Just from one, little walk down, and back.

  • Just do itagain, you want to do this in the privacy of your own house?

  • That's fine, but I can promise you that this low back pain is going to become a thing of

  • the past.

  • Finally, the other exercise is the treatment.

  • Remember when we had you lay on the ground and put your finger there?

  • Well, just the movement itselfbringing your leg back behind your body, lifting up,

  • toe down, coming forward, touch the ground, come back, and do those leg liftsyou

  • do as many of those as you can until you build up your tolerance, and your endurance there,

  • and you make sure you do it on both sides.

  • That exercise, from the treatment standpoint, becomes a thing that you actually want to

  • do to make sure it stays away long term.

  • Guys, low back pain is one of the most common things that we all deal with and it can undermine

  • any of your workouts.

  • As anybody who knows, when your low back is humming it's really difficult to even get

  • yourself in the gym, let alone to lift anything of significance.

  • We want to make sure we have that fixed.

  • Guys, if you're looking for a program that puts the science back in strengthas a

  • physical therapist everything I do has both things in mind.

  • Not just getting you to look better, but to feel good, too.

  • All of our programs are available at ATHLEANX.com.

  • If you're looking for our latest video we're always going to link one up here for you.

  • If you haven't subscribed already, make sure you do.

  • And click on the notifications.

  • Turn them on so you never miss a video from ATHLEANX.

  • All right, guys.

  • I hope you get rid of this pain once, and for all.

  • I'll see you guys back here soon.

JEFF: If you've got back pain that you can literally put your thumbs right on, I'm going

字幕と単語

動画の操作 ここで「動画」の調整と「字幕」の表示を設定することができます

A2 初級

腰痛の治し方(即効性あり! (How to Fix Low Back Pain (INSTANTLY!))

  • 2 2
    Yu-Heng Hsieh に公開 2021 年 01 月 14 日
動画の中の単語