🤯 The Secret to Easing Low Back Pain ⚡ Advanced Glutes Massage , Unlock Athletic Performance 😱

this video is made possible by our loyal patreon supporters visit patreon.com psychetruth hey guys Tessa here welcome I'm going to be doing a glute and low back massage and I'm going to head right in with some [Music] compressions I'm actually going to ask Tyler to bring his arms over the top of the table and um what this does is it creates a little more space in the ql muscle and um I just whenever I'm doing low back work I like to have that arm position so I'm going to go ahead and um just to make it a little easier on myself to start I'm going to go in with both of my soft fists and FYI you always want to get consent from your client when you're working on the glutes um just make sure that you talked about it before and communicate how healthy it is for um the low back to do glute work sometimes pain in the low back is just referral pain from um often from the internal and external Rotator the per foris is a big culprit for low back pain um as well as the you know these big muscles in here this Maximus muscle um can get really tight especially on someone who is really active like Tyler so right now I'm not doing anything fancy and just warming up these muscles and the parap foris is definitely harder to access and it's a little trickier to work on so just focusing on this big muscle the Maximus and the medius a little bit and really just warming everything up and if you want to start kind of getting a little more detailed you can go in with um one fist at a time and I find that it really helps if I'm a little further away from the table um and then I can really like put my full weight into what I'm doing and trying to do like deeper work in the glutes with the thumb is like I feel like it's kind of impossible it's not but I just don't um don't like doing that when I don't have to so I'm just kind of starting to work my way in a little bit deeper and um I this isn't necessary at all to like hold the the wrist but I just feel a little more stable it's just just a little extra support for my wrist as I'm working and just remembering to stay tuned with my own breath as I'm starting to get a little deeper so it's really healthy to do some compressions along this IT band as well um so I'm just going to go in with the same kind of pressure here and if you feel you know some people have kind of bonier hips you obviously want to work in a way that feels um appropriate to the body you're working on and maybe just spending a little bit longer so if you're feeling um like your shoulder starting to pop up by your ear you might need to step further away from the table of the yor [Music] and and I'm gonna go ahead and um work my way around this iliac crest a little bit so I'm just going to kind of it's more just kind of scanning to see um any imbalances that I might find and I'm going to go in with my elbow at this point so I'm going to go ahead and just make sure my spine's nice and long as I'm working and I'm going to just start to do some trigger point in here and this usually feels really good when you're working on someone that's fairly athletic this um glute Max usually works pretty hard so I'm starting to access the P forth a little bit so I dig in a little deeper and it can help um if you want to get better access to the parap foris that can help to do some Active Release which I'll do a a little bit later but I'm really not holding back here so this does like require a good bit of energy but this is about a 100 times easier than trying to do the same thing with my fingers my thumb and I'm going to work my way into the medius a little bit and this is such a important place to work when you're um focusing on helping the low back out so depending on how things are responding I'll usually go through that run up the glute muscles one or two times and I'm going to go ahead and do that one more time and don't expect you know your experience to be the same some things may have shifted as you start to introduce the deeper pressure I'm just really listening to what's going on and gradually sinking my weight into these muscles not just jabbing my elbow in finding um finding a way to work where Tyler knows what's coming but it's not too like too much in the beginning I really love doing glute work it's um just super healing for the entire spine um and most people don't realize how much tension they carry in their glutes until they get get them worked on and if your client's struggling a little bit you can use some distraction techniques just like a simple rocking motion I'll often do this when I'm working on the medius and I'm not primarily focused on the glutes and I'm going to go ahead and start with some Active Release in here so so first I like to just make sure that um the legs not holding any tension and I'm going to start internally and externally rotating this leg and so just starting to allow this act of release to position these muscles in a way that's easier to access this isn't necessary what I was just doing with my elbows a really nice way to work as well um you can also use your elbow if you want to um do something a little bit deeper and this is not for the faint of heart this is only for people that are ready for deeper work and I would never begin with this I always work towards it this is probably the best way to work on the perap foris if your client suffers from sciatic pain this is like a money move it's going to help tremendously if your client can tolerate um deep tissue and yeah this isn't um going to do a whole lot for the medius so I kind of stay lower in the Maximus and um just kind of making sure that worked some of the Kinks out before I move on and a nice way to kind of and that this is a great place to just do a little quad stretch so Tyler is pretty flexible so I think I'm gonna go ahead and Elevate his leg a little bit just going to bring my knee underneath and that's a much deeper stretch is that okay it's really important to check in with your client or your friend cuz some people are kind of embarrassed about not being more flexible or communication is just really important you're working I always hold this about 30 seconds really take my time I'm not forcing Tyler's heel down I'm really just encouraging it down nice firm hold and we are ready for that glute work on the opposite side go head on over here and making sure that we have that same arm position so I'm going to go ahead and just nothing fancy just going to start kind of warming up just like I did on the opposite side and for a couple reasons this was a really nice way to warm up so it doesn't require um as much like you're hitting all the necessary muscles without having to think about it too much so when you're using less surface area like your elbow just requires more concentration and it also just feels nice it's just a great way to kind of begin a glute session and I'm also scanning this Maximus muscle just kind of seeing where I'm going to need to do deeper work [Music] and going to go ahead and if you find that your hands tired um if you used one hand on the opposite side you can certainly explore using your opposite um soft fist so that's what I'm going to do and you know don't be afraid to like explore different angles less traditional angles of standing by the table like really it's okay to get a little creative um if it feels good to your body and if it feels like you're in sync with your client so I'm starting to introduce a little bit more um pressure and if uh you know parts of this muscle feel kind of bouncy and super fibrous I would just kind of be pretty patient and with that kind of um like fasal restriction like Active Release is really powerful work so I'm going to spend a little extra time in there um but that Active Release later so um yeah and I would just say like it's all about progress and not Perfection [Music] so all right and I'm going to go ahead and work my way into my tab bands a little bit and just doing something um not too specific but they bands like to feel included when you're doing this lower body work and I'm finally going to go ahead and didn't really work on this media very much so just making sure that spend a little time here and I'm going to go ahead and um go in with my elbow so um so right now I'm just getting a little bit more familiar and I'm really just going to start to sink my elbow in gradually and I'm really um just my elbows an extension of my core and my whole body so a lot of my clients in the past have said like oh my gosh like I can't believe how strong you are and you know that's definitely true but that's also how you're using your body and using proper body mechanics you work and so really starting to sink my elbow in so Tyler's muscles responding really well and kind of it's a green light to go a little deeper if feels necessary and I would never do this compression work directly on the glute because it doesn't stick like the elbow doesn't stick as well so usually I would be working on someone under a sheet but right now I'm working over shorts which is just as good and you might start to feel like just depending on the body you might start to make contact with the sacrum a little bit so if it feels bony you do need to be a little bit careful when you're um starting to work your way up into this medius muscle just um and again it's really nice to offer a little bit of distraction you're working and plus I just think this feels really nice a gentle rocking it's like uh getting deep tissue work done and feeling like it's soothing too not a bad combination and it's really not a whole lot of lot more work for me I find that when it's a static cold in that medius and it's like longer than you know 5 or 10 seconds it just starts to feel like it's not effective anymore so I'm going to go ahead and and also in these transitions like it's a chance for me to like catch my breath and um kind of refocus deep tissue is like it does require a good bit of energy of taking these little breaks all right so I'm going to go in with my soft fist to begin and so I really knew at the beginning when I started on this side that Active Release was going to help Tyler out a lot um because I you know that kind of bouncy [Music] feeling and sometimes just doing little micro um internal and external movements is better than um you know doing big ones it's just kind of fun to expl explore what is you know what feels appropriate okay and I'm going to go ahead and go in with my elbow now so Tyler shouldn't be too afraid knows what's coming and you still got to really check in and see um how responsive the muscles are if they're like fighting back you might need to just use a little less [Music] pressure and don't expect you know each side to feel the same and starting to work my way into the parap foris it's um not the easiest muscle to work on but because it's a internal and external Rotator it can cause issues in the low back cuz it's used so much and just being patient and I might just use my forearm kind of just sooe these muscles a little bit just taking a little mini break and I'm going to do this just one more time I'm going to go ahead and send a little bit more time and if this doesn't feel comfortable you know I'm doing the same thing with my soft fist but you can't go quite as deep so if you're wanting to do parap foris work recommend um using the elbow when you're doing Active [Music] Release and sometimes the key is just letting good enough be good enough so like you might not get a full release but you'll get definitely make a lot of progress and I like to kind of end with something just a little uh a little more Mindless I guess so I'm just kind of soothing calming all this down making nice as a lot of therapists say and before I forget I just want to thank a few of our fantastic patrons I'd like to thank Macy Williamson Steve and Shannon cross thank you guys so much for your support I really appreciate you and I'm just going to end with this quad stretch so adding a little more hyp and letting Tyler just kind of sink into that stretch so spending a good 30 seconds and honestly like if I'm holding my breath I'm kind of telling Tyler without telling him to hold his breath so as the body worker just try and keep your your breath fluid and as you work I don't find it's always necessary to like verbally tell your client to breathe just another few seconds and I think that we'll go ahead and end with just a really nice stretch for the ql the arms are in a great position for stretching that deep abdominal muscle in the low back so going to go ahead and um the key here because Tyler is a you know muscular kind of guy he's more weight to pull so I'm just kind of supporting myself with my legs and first I'm just kind of letting Tyler know what's coming and making sure his leg is relaxed and then can kind of go into the stretch and there's no way that I could really do this if I wasn't supporting myself on the table and and this is one thing that um yeah you just need to have really mindful way of doing it without hurting yourself and that is it for today thank you for joining us today guys I hope that you enjoyed today's video and we look forward to seeing you next time [Music]