Sciatic Nerve Tennis Ball

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!.

Remove Muscle Knots Yourself Tennis Ball Release

{\rtf1\ansi\ansicpg1252\deff0\deflang2057{\fonttbl{\f0\fnil\fcharset0Calibri;}} {\*\generator Msftedit;}\viewkind4\uc1\pard\sa200\sl276\slmult1\qj\lang9\f0\fs28Hi, I'm Paula Moore The Chiropractor and I am here to talk to you today about how touse a tennis ball for your lower back trouble. Now I probably didn't invent this but I feelas if I have because my patients absolutely love it and they tell me it's the best thingthey have ever learned.\par I don't know how long it has been around,but I found it one day after I had injured my back and I haven't looked back since. Itis one of the most popular exercises I give my clients. I use it to get rid of knots inthe low back. It can be used all over the

body but it is particularly great for thelow back, in those hard to reach places.\par I'm going to show you where you are goingto be using this. This is you facing the spine, looking from behind. The tennis ball is to be used in yourlow back, between the crest of your pelvic bone and the lower margin of the ribs, eitherside of the lumbar spine. Those are the areas you are going to be looking for your muscularknots.\par When you are lying on your back you are goingto be placing it along the lumbar margins. In particular, there is a sweet spot whereyou get on a muscle called your quadratus lumborum (the QL). On most people I can finda trigger point (a muscular knot) on the QL.

Certainly found on people with lower backpain.\par This is so effective, because you can travelwith a tennis ball so you are never stuck in pain, not knowing what to do. So this isgreat for muscle spasms and knotted muscles. A knot in a muscle you can think of as a buildup of lactic acid where a muscle has been over working. So athletes get these and peoplewith back trouble get these, where the lactic acid has formed a knot. \parPressure can either be applied with my thumb, as a chiropractor, or my elbow when I'm feelingparticularly mean or a tennis ball. So you can apply pressure to your own trigger pointsand help melt them away. So take a look at

me lying on my back now.\parSo just before you lie back, you've got your tennis ball in the same hand as the side you'llapply it to. You're going to lie on your back and roll your knees to the side. Have a feelwith your own fingers for the tender points, the areas that feel knotted. Move the tennisball around until you find a particularly tender point. Remember the spots between thecrest of the pelvis and where the ribs end and close to the bony spine but not on thebone. \par So you put the ball in and you roll your kneesback. Move the ball around until you find a tender point. For some people this is enoughweight to get the tension onto the ball and

feeling the tenderness. If you can't finda tender point, you can increase the weight on the tennis ball. I do this by taking myfoot onto my opposite knee and tipping. Sometimes I use my hands, cupping them over my kneeand tipping right onto the ball, putting a little more weight onto the point. \parThe key with these tender points is that you need to stay on the point until the discomfortcompletely fades. If you come off the ball before they have faded you can actually switchthe points on and cause aggravation. If you feel the tenderness travel down your leg,that's ok, just remember that that is a more chronic point that has been there longer.Stay on it until it completely fades. On average

that will take from 20 seconds to two or threeminutes for the more chronic points. \par When the pain has completely gone, slowlyroll off the tennis ball and move the tennis ball to another tender point. Find two or three tender points each sideand remember to stay on them until they fade completely.\parTo come off the ball, roll your knees away and come up onto all fours, don't just sitstraight up. This can be done every single day. This exercise is best to be done onceyou have been up a couple of hours. My preference is to do it after a hot bath or after a littleexercise or at the end of the day when you will get a lot more out of it. You may bea little sore after the exercise.\par

How to massage your trapezius and neck with a ball Massage Monday 145

This week I'll show you a way to massage yourown shoulder specifically upper trapezius or traps with a tennis ball or lacrosse ball.Either one works but use a tennis ball for softer pressure because it gives and lacrosseball for harder pressure because it doesn't give. Since I always like a hard pressureI'll demonstrate with the lacrosse ball. Stand in front of the wall. Place the ballbetween you and the wall, and lean against it. You can move side to side or up and downby bending your knees. Trapezius muscle actually goes all the wayto the base of the skull over the neck muscles. You can lower yourself further to massagethe neck area but the knees and thighs start

to burn so it's better to reposition the ballhigher and massage in a comfortable position. To increase the pressure even more, use thesupported thumb of the other side and press the front of the shoulder muscle against the ball.

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