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!.
Shoulder Pain All About Tendonitis Frozen Shoulder Bursitis and Rotator Cuff Tear
Shoulder pain affects everyone. Some people get tendonitis. Other folks get bursitis. Frozen shoulder is also quite common. Personally, my shoulder pain comes from shoulder impingement syndrome.
Sometimes I have right shoulder pain and other shoulder pain symptoms. Other days I suffer from left shoulder pain and then do shoulder pain exercises and go get shoulder paintreatment. I always have shoulder pain when to see a .
This is why I made a tutorial about shoulder pain.
TFCC Tear Repair Stretches Exercises Triangular Fibrocartilage Complex Ask Jo
Hey everybody, it's Jo. Today I'm gonnatalk about the TFCC. Hmm wonder what that isé It's actually the triangular fibrocartilagecomplex in your wrist. I already have some wrist tutorials for DeQuervain's and just somewrist pain in general, but this is going to be similar exercises done in a different wayfor you. Let's go! So starting off with the wrist you want to get some simple range ofmotion exercises in there. So you can start with extension and flexion to start off. Youcan do them 10 times in a row moving, or you can actually go up and hold it and down andhold it, holding if for 30 seconds each way. Then you can turn and go up and down, whichis radial deviation and ulnar deviation. So
same thing, you can either do it 10 timesconstantly moving or going up holding it for 30 seconds, going down holding it for 30 seconds,3 times each. You can add pressure on there. If doing it without any pressure is easy andnot painful, then you can add a little bit of pressure to get some more stretch, goingback and forth. Up and down. After you get those motions, the next big one is supinationand pronation, which is supination going this way, and pronation going this way which arevery important ones even though we don't think about them a lot. Going back and forth thisway ten times or holding it for 30 seconds each way. If you need a little pressure withthis one, you can use a hammer because it's
a little bit heavier up here to it will giveyou that extra pull. Back and forth. We have some fancy things in the to do this,but a hammer works just fine. So again you can go back and forth 10 times and that weightwill just give you that extra pressure. Now it's not your whole arm, that's not what youwant to do. You want to keep your elbow stable so your getting that movement in the wrist.In some of the other tutorials, with some resistive stuff, I've showed you using a soup and orvegetable cans. You can also do your exercises with a Theraband. They range from differentcolors starting off with yellow which is the lightest ranging all the way to black whichis the heaviest. So the green is kind of a
happy middle ground. You want to again, stabilizeyour forearm here so it's not moving around. You want it to be solid, so your just movingat your wrist. So going up, and then down. Then you can switch it. Going up and down.And then you can get a little bit of radial deviation this way. I'd start off with just10 each way, and then kind of work your way up from there. If you can get to 2025 andit becomes easy, then you can change the color of your resistive band. And finally just somegripping. You can use a ball, like a tennis ball or racquet ball, but you can also justuse a rolled up towel. Squeeze the towel gripping it nice and tight. Hold it for about 35 seconds,and relax. Do that up to 10 times, and then
if it gets easy, then you can get somethingthat's a little harder, like the tennis or racquet ball. Those were some exercises foryou TFCC in the wrist. If you have any questions, leave them in the comment section. If youwould like to check out some more tutorials, go to askjo . Don't forget to followme on Facebook and Twitter. Remember be safe, have fun, and I hope you feel better soon!.