Top 3 Exercises for Sciatica and Pinched Nerve
Have you heard of sciaticaé A lot of peoplecomplain about nerve pain down the back of their leg. Usually the cause is withinthe lower back or pelvis. I'm going to give you 2 stretches today for the sciatic nerve. Itis the largest nerve in the body. It runs down the back of the leg and splits into two behindthe knee. It runs the whole way to the foot. It can cause shooting pain, numbness, tingling,dead leg feeling or the feeling that your leg is falling asleep. The first exercise is this. It is called flossing.We are going to sit up nice and straight here. What you are going to do is straightenthe affected leg or the leg with pain.
Stretch that leg out and look up at the sametime. As you are doing this, if you are doing it right and you are doing it on thepainful leg, it could actually make the symptoms travel down your leg. That is ok.You are putting a stretch on the nerve. We are going to hold that 5 seconds. Then bendyour knee and look down. 5 second hold here. 5 second hold, 10 times each way. Thisis called flossing. The next exercise is called a slump stretch.Same idea here, as you are doing this exercise, you could experience increased symptomsdown the leg and that is ok. Outside of the flossing or this exercise,no other exercise should increase the pain
travelling down the leg. Everything else shouldactually decrease the pain in the leg and you will experience more pain in yourlower back. What we do is this: Feet against the wall, knees straight, fingers interlockedbehind the head. Then you are going to slump forward. So bring your elbows in. Thereyou go. This should cause pretty sharp symptoms down the back of your leg. It iscalled the slump stretch and it is ok to feel increased pain down the back of the leg. Wehold this for 30 seconds and we do 3 of them in the . Now if that is too difficult,if that is too advanced, here is what you can do: Place your arms behind you and situp and arch your back. What you want to
try to do is if that is too much for you,if that is too intense, you can place your arms behind your back and simply arch your back.Rock your pelvis forward. That will do the same exact thing but it is a little less intensethan interlocking your fingers behind your neck and leaning forward. This is a littlemore basic. So you can modify. The same idea though 30 seconds, 3 times. If you canat least get yourself to sit up straight with the legs straight, feet flat against the wall,you are in good shape. The third exercise you should do for sciaticaor symptoms running down your leg is this: Realize that with symptoms travelling downyour leg, often there isnt a problem within
the leg. The problem is within the lower backor the pelvis. The sciatic nerve, the nerve roots where it originates is in your lowerback. If you are getting pressure on the nerve roots there either from disc degeneration,from a herniated disc or, as is also common, a problem within the pelvis and the sacroiliacjoint. If you have a problem there that is putting increased pressure on the nerve, thatis what creates the symptoms in your leg. You can think about it like this: if you havea long garden hose and there is water running through it and you pinch one end,obviously at the other end you are going to have less water flow. Same idea in your body.If you pinch that sciatic nerve, that is
what creates the symptoms. That is what changeswhat you are feeling down your leg. The solution isn't to continually addressthe problems in your leg. Or to put heat on your leg or ice on your leg. The solution is torelieve the pressure on the other end of the garden hose or the other end of the sciaticnerve. So what you need to do is figure out what is causing the symptoms down your leg.A good Physical Therapist can help you do that and they can decipher through testingwhether it is coming from arthritis or disc degeneration or stenosis in your back, a herniateddisc or a problem in your pelvis. So the third exercise that you should be doingis the 3 exercises that are addressing the
Nerves 5 Nerve Plexuses
Nerve plexuses arebasically braids or interminglingsof spinal nerves, with each other,to form peripheral named nerves, likethe sciatic nerve. If this is at all like, what the heck is shetalking about, let's orient ourselvesto the brachial plexus. This is the actual anatomyof the brachial plexus.
Don't panic yet. You can see somethinghere that's familiar. RightéWhat do you think these areé These are spinal nerves. They're actually, each one ofthese cords, right here, is actually the anterior ramusfor this spinal nerve. So this is the anteriorramus of C5, this is the anterior ramusof C6, and so on.
The brachial plexus is made ofseveral named nerves, that we'll look at, and theycome from C5 through T1. Those are all the spinal nerves that are contributing pathwaysto make up the brachial plexus. If we're good with that, thenthe concept of a plexus is like a netor a knot or a tangle, and I just want you,like, take a deep breath, because I just want youto get this conceptually.
Parts of the anterior ramusof C5 split off. Now check out the split,and combine with C6. Combine again, like differentparts, combine with C6. This part is actuallycombining with a piece of C7. Here we've got C6 combiningwith pieces of C7 and C8. Do you see how we could do a map of the brachial plexusand have to know all, like, which piece connectedwith which part.
You're not goingto have to do that. In fact, I'm goingto take a red pen, and I'm going to show you whatyou're going to have to know. I want you to knowwho is contributing fibers to the brachial plexus named nervesthat we're responsible for. I want you to knowthe musculocutaneous nerve, the axillary nerve,
the median nerve,the ulnar nerve, and the radial nerve. Are there more nerves that area part of the brachial plexusé Yeah. These are the onesthat we're going to know. Hopefully you lookat this and go, whoa, can we even seethat in our cadavers, and the answer is yes. We will have a brachial plexusprosection
Neurovasculature of the hip and thigh preview Human Anatomy Kenhub
Hello, everyone! This is Joao from Kenhub,and welcome to another anatomy tutorial where I'm going to be covering the neurovasculatureof the hip and thigh. So on this tutorial, what we're going tobe doing is describing or looking at your hip and thigh like you see here on this image.We're looking at them from an anterior view on this particular image. And we're goingto be describing the different arteries, veins, and nerves, or the main arteries, veins, andnerves that you find on your hip and thigh. And before we do so, I would like to startoff, then, with the first one on the list, the arteries that are now seen here isolatedon the image on the right side. And before
we talk about them in a little bit more detail,I would like to, then, list the structures. Now, in terms of arteries, we're going tobe talking about the lateral and medial femoral circumflex arteries, the descending genicularartery, the femoral and deep femoral arteries, and theâ€¦ Hey guys, as you can see, this tutorial is apreview which is reserved to Kenhub premium members. Why not become one todayé As a premiummember, you will get access to this tutorial as well as other tutorials, quizzes, articles,and our atlas of human anatomyâ€”everything you need to learn anatomy in the most funand efficient way. Join us and let's continue
learning together! kenhub .