Sciatic Nerve Relief Belt

Reset SI Joint Pelvis and Sciatic Nerve Belt and Ball

Welcome back to Foundation Physical Therapy'sYouTube Channel. We have quite a few patients that come in to us that have recurring sacroiliacproblems or your SI joint. SI joint is kind of down at belt level right where your spinemeets your hips and you'll feel a point off to the right or off to the left whereit's a little bit tender. So a lot of times people say it hurts kind of right here notnecessarily centralized but down and off to the right. So what you can do is a quick littlemuscle energy technique that sometimes helps is to do something we call belt and ball.Now we have a different set up in the but at home most people have a luggage strapor some sort of belt that they can cinch up

and a ball or a foam roller. What you'regoing to do is place this foam roller between your knees and take the luggage strap or thebelt and put it around your knees. So here's my belt and you want to cinch this up prettysnug. There shouldn't be a lot of motion. You should feel as you push out against thebelt, your legs don't move very much and as you squeeze to the inside they shouldn'tmove that much either you should just feel the muscles work. So I lay here and I bendthe knees a little bit then what I want to do is keep the feet together I'm going tosqueeze this roll and as I squeeze I feel my adductor muscles on the inside of my thighengaged. I'm going to hold that for a 10

second count. Then I'm going to reversethat and I'm going to push to the outside out against the belt for 10 seconds and whenI do this I feel my gluteus medius, my glutes all these external rotators of the hip kickin. and the reason this works is there's a lot of muscles in that area that will attachto the sacrum which is a part of the SI joint. So then again I would squeeze for a 10 secondcount and I would push out for a 10 second count until I've done it about 10 timesthen reassess my SI pain and see how that feels. So if you have any current SI problemsthat you're trying to fix then that's a quick little something that you can tryto basically give yourself some relief at

home.

Sciatic Nerve Pain Stretches Exercises Ask Jo

Hey y'all, it's Jo and my assistantwith me today is Bailey again. And today I'm going to be talking about your piriformis.So lots of times I hear people say they've got that sciatic nerve, well actually everybodyhas a sciatic nerve, but you can have pain coming from that nerve, and a lot of timesthat piriformis muscle is causing the pain. So we're gonna show you some stretches tostretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alrightlet's go on to our backs. Here we go. I think we're gonna maybe move Bailey out of the way.In the first stretch for your piriformis is a pretty simple one. A lot of pictures youmay get from your therapist will actually

show one leg down, I actually like for youto have it staying up so you can prop your foot over it. So your gonna make almost likea figure 4 with your legs and then what you're gonna do, the side that's hurting, so my leftside is hurting, I'm gonna cross that leg over. And what I'm gonna do is I'm gonna bringmy knee with my opposite hand towards my shoulder over here. So I'm pulling this leg up and acrossmy body. And what you wanna do same kind of thing with all the stretches, you wanna pulland you wanna feel a stretch under there. Soon as you feel a really good stretch youwanna hold it for 30 seconds. So remember up and across the body. Just coming up isnot gonna get that piriformis stretch. But

coming up and across the body like I'm tryingto bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds.And then coming back down and you wanna do that 3 times. Now the next one to do, sometimesthis is a little harder for people, but what your gonna do is your gonna keep that samefigure 4, and what your gonna do is your gonna take your hands and on the opposite side thatit's hurting, so the hurting side is still up crossed over it's still my left side. I'mgonna take my hands and put them underneath my thigh, and I'm gonna bring my leg up, andI'm gonna pull until I feel that stretch underneath there. Now some people might have a hard timegrabbing on to their leg here, so again you

can use your belt, or your dog leash and putit under, around your leg, and pull up towards you like this. Same kind of thing, you wantto hold that stretch for 30 secondsbye Bailey, we'll see you later and then 3 times each.Alright, so now you're gonna bring that down getting it nice and stretched. For those ofyou that need a stronger stretch, those might not be stretching it out quite as much, whatI'm gonna have you do is I'm gonna have you turn over. And what your gonna do is the sidethat's hurt again, my left side, I'm gonna bring my leg up across. Now as you can see,this is something you have to be pretty high level, pretty flexible to do, but it's gonnaget a fantastic stretch. So your gonna put

your knee over across your body, and bringyour body down. So it's almost that same concept, you're bringing that knee towards the oppositeshoulder, but what you're doing now, is you're using your body weight to bring it down. Youcan stretch that back leg as far as you can. You can bring your arms down, but that kneeis essentially going towards that opposite shoulder. 30 second stretch, 3 times each.Alright and there you have it. Those were your piriformis stretches. So if you had somepressure on that sciatic nerve, hopefully that will loosen it up a little bit. So ifyou like my hair, or if you like the stretches, please click quot;likequot; and leave me a comment.And if you'd like to see some more stretch

tutorials, or if you'd like to go see some educationaltutorials, please go to AskJo . And remember, Be Safe. Have Fun. And I hope youget to feeling better y'all!.

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