Ever get a non-secure area at all-about-no, and seemingly nowhere pain in the side hip, hip flexors, lower back, starts to hurt bending forward or even walk? Sometimes this mystery ailment that can be so difficult to pin down is really as simple as rotating the pelvis over the sacrum, which makes it out of alignment.
Many of us have sacrums loosey-goosey. Who knew? I’m sure I did not until I met extraordinary Physiotherapist, Toni McGinley, PT, MA, SST, Founder and expert in physical therapy at Alta NYC. This amazing woman has breastfed my body to help after a torn hamstring, a meniscus tear, and many other potholes in my way – it has been a lifesaver for me, and helped me find a body more strongest path over flexible.
This super-easy super-safe remedy has helped me on several occasions, and that ‘s helped a boatload of my students and clients as well. All you need is a yoga block and yoga strap and can establish that the sacrum of yours back in place so you can go in motion and live his amazing amazing life without restriction.
Move One: Hip Abduction / Pressing Out
Hold the yoga strap to be tight around the thighs to the distance of the natural hip. Lie on your back. Bend your knees, take your feet and legs inside the yoga strap, and place your feet hip distance apart on the floor. Arrange the belt to be below the knees and thighs.
Keep the sacrum on the floor, lift your pelvis and not press as firmly as possible with the thighs on the treadmill for 10 seconds. Keep the strap around your thighs, release pressure, so your thighs are slightly strap held in place for 10 seconds. Repeat this two more times, then remove the belt.
Move Two: Hip Adduction / Pressing In
Lie on your back. Bend your knees and place your feet hip distance apart on the floor. Take a yoga block and place it in the middle of wider or longer between her thighs wide, then release your arms on the floor on either side of you. (Determining locking configuration which is closer to the natural hip distance.)
Keep the sacrum on the floor, lift your pelvis and not press as firmly as possible with the thighs on the block for 10 seconds. Keep the block between your thighs, release pressure, so your thighs are lightly holding the block for 10 seconds. Repeat this two more times, then remove the lock.
If your pubic bone is offline, bursts of light you will feel the “bikini line” – the “V” on the inner thighs where they would be written outline. Isometric set is called the “shotgun technique” and is used to reset the pubic symphysis.
Do not force any pops, and do not forget to breathe! This is to relieve the pressure, not create more. If this does not work the first time, try again several times. If you are experiencing severe pain, go see a health care professional! I am definitely not you; I only intend to share a set of safe moves, easier than me, and my customers have saved on numerous occasions. Hope this helps!