0:02 a tight soas muscle can be caused from
0:04 poor breathing mechanics and this might
0:06 seem a little out of left field
0:08 especially because when we experience in
0:10 tight soas everybody feels like we need
0:13 to stretch the soas or massage the soas
0:14 and there's not necessarily a negative
0:16 consequence to doing that but what is
0:19 the root cause of having a tight soas if
0:21 you're stretching it all the time why
0:23 does it still feel like it's getting
0:24 compressed again we have to understand
0:27 that the soaz muscle connects from the
0:29 spine all the way through into the inner
0:32 portion of your femur but the diaphragm
0:34 which is this Dome shaped muscle is
0:36 literally there for us to breathe so
0:39 when we inhale it moves down when it we
0:42 exhale it moves up and the attachment
0:45 points of the diaphragm and the soas are
0:48 in a very similar location and they are
0:50 literally directly connected through
0:52 tendons ligaments and your fascia which
0:54 is your connecta tissue or a large
0:56 component of your connective tissue now
0:59 if we are seated for a majority of the
1:01 day which we typically are we are in
1:03 more of that posterior pelvic alignment
1:06 and collapsed so this is causing a
1:09 shortening of the soas muscle now if we
1:12 are there for 5 10 hours a day and then
1:15 we stand up well it doesn't necessarily
1:18 just release so when you stand up the
1:19 compression is still there and what
1:22 happens is that the so starts to pull on
1:25 the lumbar spine in a forward Direction
1:27 and then the pelvis tends to follow
1:29 bringing us into that anterior pelvic
1:31 tilt now you're going to also realize
1:33 that a lot of people have a rib cage
1:35 that is kind of like this and your
1:36 pelvis is pointing downwards but then
1:38 your ribs are pointing upwards but we
1:41 need the diaphragm and the pelvis to be
1:44 stacked on top of each other so that's
1:46 another big issue if we are like this
1:48 all the time and the diaphragm moves
1:52 down as you inhale these lower ribs are
1:54 in a chronic state of inhalation which
1:57 means we have a descended diaphragm now
2:01 having this descended diaphragm is very
2:03 challenging for us to actually exhale
2:05 fully so really this can be an issue of
2:08 not even knowing how to Exhale properly
2:10 you're not using your diaphragm to its
2:12 full extent so when you teach yourself
2:15 to Exhale fully look what happens to the
2:19 pelvis so then if we can train the soaz
2:22 the pelvis and the diaphragm to work
2:25 properly and we can start by initiating
2:27 that through the breath then we're going
2:30 to be in a significantly better position
2:31 and then you might actually notice that
2:34 the SE eyes is starting to release but
2:36 before I just show you this exercise or
2:38 how to do this properly I want to show
2:40 you some fashion decompression
2:43 components because if your SE is tight
2:45 let's release it let's release all the
2:47 compression in the belly and deep within
2:50 the belly but also in that area where
2:52 the sez connects to the femur so I'm
2:55 going to be showing you three positions
2:57 from block therapy using a rolled up
2:59 towel and then in addition to that I'm
3:01 going to show you how to strengthen the
3:05 diaphragm and have that related to being
3:07 stacked over the pelvis through this
3:10 exercise of proper breathing mechanics
3:12 bracing the core training internal
3:14 rotation which is going to help with all
3:16 of these actions so that you can not
3:19 only find that initial release through
3:21 the decompression component but make
3:25 those lasting changes from this proper
3:27 posture and strengthening exercises so
3:29 let's start off by jumping into the fast
3:31 de compression component and all you
3:34 need is a rolled up towel to start so
3:36 first off grab a rolled up towel and
3:39 compact it nice and tight just like this
3:42 and you can use a band an elastic tape
3:44 just to hold it together and we're
3:47 positioning the towel directly over top
3:50 of the belly button and all we want to
3:53 do is start engaging that breath through
3:56 the diaphragm and the key to feeling
3:59 this is expand the belly in towards the
4:01 towel and then as you
4:04 exhale make the belly nice and small and
4:07 feel the towel starting to sink deeper
4:09 and then as you take another inhalation
4:11 feel the belly start with the belly
4:14 engaging into the towel but then also
4:15 feel your rib keage just starting to
4:18 expand with that inhalation then as you
4:22 exhale feel the towel get nice and deep
4:25 within the belly now I am laying flat on
4:27 my front you do not need to do this to
4:29 start but I'm just really trying to
4:32 relax relax when we can focus on
4:34 primarily the exhalation phase that's
4:35 going to start triggering the
4:38 parasympathetic nervous system and allow
4:40 us to relax so that we can more
4:42 effectively release this compression
4:45 stored within the belly the intestines
4:47 all the connected tissue and even
4:49 reaching that soaz now we want to be
4:52 spending a minimum of 3 to 5 minutes in
4:55 this position and you'll even see here
4:58 I'm placing my left hand on the floor
5:00 and pushing in and this is allowing me
5:03 to get a little bit deeper on the right
5:05 side of the towel so targeting more of
5:08 the right side of the soaz and then I'll
5:10 be doing the exact same thing on the
5:12 other side again these are just
5:14 intuitive movements that I am doing to
5:17 try to get deeper this comes with some
5:19 practice and doing this position quite
5:22 frequently but again once you spent that
5:24 3 to 5 minutes here nice and slow let's
5:26 position your hands under your shoulders
5:29 and exhale up and off now for for our
5:31 next position we're going to be working
5:34 just below that right Asis bone we're
5:36 going to be doing this on both sides and
5:38 you'll find that grouping of muscles
5:41 there and position the towel horizontal
5:45 to your body and bring your left leg to
5:47 its side as you have the towel just
5:50 under that Asis bone now your elbows and
5:51 your forearms are going to be flat on
5:54 the floor push the shoulder blades away
5:55 from the spine to support the shoulder
5:58 so more in that protracted State and now
6:00 let's start off this position by
6:04 focusing on the breath so as you inhale
6:06 your belly your core your rib cage
6:08 should be expanding as a whole and then
6:11 as you exhale make that belly nice and
6:13 small let's focus again on a similar
6:16 Tempo exhale of 6 counts inhale of 4C
6:18 counts we want to stay in that
6:20 parasympathetic state to really allow
6:23 the tissue to release now once you've
6:24 settled in you can slowly start
6:28 searching to the lateral portion of this
6:30 area and if you find a good amount of
6:33 pain or sensation here stay there hang
6:35 out and connect to that breath stay
6:37 there for about a minute even up to 2
6:39 minutes and then you can come back to
6:42 neutral and start searching on the other
6:44 side more of the medial component of
6:47 this position and get creative maybe you
6:51 want to extend your right leg maybe you
6:53 want to lift that leg off of the floor
6:55 maybe you want to move it laterally
6:58 whatever helps you get deeper and find
7:00 these adhesions and areas of pain within
7:03 your body is where you want to be
7:05 spending that time so once you spent
7:08 about 3 to 5 minutes on this side nice
7:10 and slow place your hands under your
7:13 shoulders and you can exhale up and off
7:16 now moving on to this exercise what we
7:19 want to do is lay flat on your back with
7:22 your knees bent just like this your feet
7:23 flat on the floor but make sure the feet
7:26 are in contact with the floor as you can
7:28 tell my rib key just flared open with
7:30 his back extend exension and I'm in an
7:33 anterior pelvic alignment now to fix
7:35 this what we want to do is we need to
7:37 correct the pelvis by bringing it more
7:39 into that posterior pelvic alignment
7:41 which is pushing that low back into the
7:45 floor while bringing those low ribs down
7:48 so as you're doing this exhale
7:51 completely exhale until you cannot push
7:53 any more air out of your lungs and
7:54 you're going to notice that you're going
7:57 to feel those abs engage but more so
7:59 those side ABS I don't want you to be
8:01 crunchy necessarily but I want you to
8:04 feel some engagement in your core now as
8:07 you exhale fully hold some of that
8:09 tension there this is bracing your core
8:13 and now as that is held inhale so that
8:17 you are expanding your belly your side
8:20 ribs your front and your back ribs all
8:22 at the same time so that is step one
8:24 here but now what I want you to do is
8:27 grab a rolled up towel and position it
8:29 between your thighs and this can be
8:31 closer to the knees or closer to the
8:32 pelvis whatever is more comfortable for
8:35 you and we want to start by squeezing
8:37 this towel this is going to start
8:39 creating adduction and slight internal
8:42 rotation at the hips and this is really
8:44 important to start strengthening the
8:47 adductors in this action this is going
8:49 to also help with the alignment of the
8:51 pelvis so now once you're here we want
8:53 to be doing the exact same thing we just
8:57 doing posterior pelvic tilt bringing
8:59 those low ribs down as you exhale compl
9:02 completely while you are now squeezing
9:04 this towel and then your arms are by
9:06 your side an extra added step is to
9:09 reach your arms and your hands towards
9:11 your feet we're going to feel a little
9:13 bit more engagement in your core but I
9:15 don't want to see your belly necessarily
9:18 just moving up and down your whole core
9:20 and rib cage should be expanding as you
9:23 inhale and then getting nice and small
9:25 as you exhale so this is something where
9:27 you want to practice holding for five up
9:30 to 10 breaths and performing this two to
9:33 three times to wrap up this video let's
9:36 go over the routine to follow so we
9:38 started off with the fasion
9:41 decompression exercises and positions we
9:43 started with that belly position and
9:45 let's spend 3 to 5 minutes there as a
9:48 minimum next we moved into the left hip
9:50 flexor position just below that left
9:53 Asis bone and we spent 3 to 5 minutes
9:55 there as well and now just mimic that on
9:57 the opposite side spending 3 to 5
10:00 minutes now if once side felt a little
10:01 bit more painful than the other you of
10:03 course can spend more time on that more
10:06 painful side to create more of a release
10:08 and that's just going to help balance
10:11 the pelvis the soas out to create more
10:13 symmetry then we finished off with the
10:16 exercise line on our back and this is
10:18 again really to train that bracing the
10:21 core while internally rotating and
10:23 abducting the hips and the knees so in
10:27 every isometric hold hold that for 5 to
10:29 10 full breaths and let's do two to
10:31 three full rounds of that but I really
10:34 want you to focus on the exhalation
10:36 phase of the breath to really pull that
10:40 diaphragm up so that we can align the
10:43 soas and release the soas at the same
10:45 time so exhaling of six counts inhaling
10:48 a 4 counts I hope you enjoy this routine
10:50 let me know if you're noticing a change
10:53 and release in the comments below if you
10:54 like the video give it a thumbs up and
