Sciatica Therapy Exercise Ball

Sciatica Leg Pain Relief

{\rtf1\ansi\ansicpg1252\deff0\deflang2057{\fonttbl{\f0\fnil\fcharset0Arial;}{\f1\fnil\fcharset0 Calibri;}} {\*\generator Msftedit 5.41.21.2509;}\viewkind4\uc1\pard\sa200\sl276\slmult1\qj\lang9\fs36Hi, I'm Paula Moore The Chiropractor and I'm going to show you a sciatica leg pain reliefexercise. It should be know that the majority of people who come to see me as patients whohave been diagnosed with sciatica, don't have true sciatica. They do have leg pain thatis mimicking sciatica. In other words, it is running through the buttocks and down thethight, right down to the ankle but it stems from a different place. It's not the sciaticnerve. It is from a tight muscle in the buttocks, known as the piriformis muscle. It clampsdown over the sciatic nerve giving you sciaticlike

symtoms. \parYou chiropractor can tell the difference between these two. True sciatica and a piriformismuscle problem. I'm going to show you a stretch to get rid of the piriformis muscle problemand the resultant leg pain. If you do this stretch and notice your leg pain startingto decrease, you probably didn't have true sciatica and that's great, because sciaticais harder to treat. \par So you want to sit fairly close to the walland swing your legs up so your heels touch the wall. If you leg pain is on the left,then take your left ankle and place it over your left knee. Now some of you might findthat this position is already very difficult

to get into because your piriformis musclehas become very tight. If you want to increase the stretch, shuffle up closer to the wallwith your buttocks. If you want to deepen the stretch yet again, slide your right foot down thewall so that your knee is bent. You can increase the stretch by gently bringing the left kneetoward your opposite shoulder. That is the perfect position to lie in for the next sixtyseconds using your breathing to relax. \par Do the stretch on both sides, even if yoursymptoms are only on the left, as you need to stay symmetrical. 60 seconds on both sides.Remember to increase the stretch by pulling your knee gently toward the opposite shoulderor by sliding the opposite leg down the wall.

\parAny questions please send my an email to posture tutorials . Thanks for watching.\par\pard\sa200\sl276\slmult1\f1\fs22\par }.

Swiss Ball Core Back Strengthening Exercises Basic Ask Jo

Hey everybody, it's Jo. Today we'regoing to talk about some back strengthening exercises. So we talked a little about stretchingexercises, so once you get them stretched out and you work on it a little bit, the SwissBall here, that's what this big bouncy ball is, is great for working out your core, yourtrunk stability muscles. All those muscles around here help out your back. So you wantto keep them nice and strong, nice and straight. As you're working, you want to hold thoseab muscles in the whole time. You want to keep them nice and tight, but you want tobe able to talk. Mine are contracted right now, but I'm talking to you. And that's whatI want you to be able to do. So the big thing with

the Swiss Ball, is it gives you a surfacethat's an unstable surface. So, if you're not squeezing those ab muscles tight, you'regonna kind of be rolling around everywhere. So even just sitting on a Swiss Ball, if you'rereading a book, watching TV, at your computer, this is going to help strengthen those muscles.The first exercise I'm gonna have you do is called a pelvic tilt. Now we talked aboutthe pelvic tilts a little bit for stretching when you were lying down. Now this one's actuallygonna be some strengthening. The key when you're on the Swiss Ball is you want yourback to stay nice and straight. You don't want you upper body swinging around. You wantthose muscles to stay tight to keep you from

falling off the ball. So I usually have everybodyjust kind of have you feet about shoulder width apart so that gives you some good balance.Now the first time you get on a Swiss Ball, you might roll right off, so be very carefulif you're starting for the first time. Get a friend to hold on to it for you. If youdon't have anybody with you, lean it up against the wall so you have something holding onto it. You can even start off holding on to it yourself and that will give you a littlemore stability. So you can start doing your exercises like this, and once you feel likeyou've got the balance a little bit, then you can let go, put them in your lap and thatwill be a little bit harder for you. When

you get a Swiss Ball, you want it to be highenough where your knee angle is about a 90 degree angle. This one might be a little bitlow for me, but that's just because it needs a little more air. But really close to 90is what you want. So the first thing we're going to do, we're gonna do those pelvic tilts.So what I want you to do is I don't want you rolling back and forth like this, rememberwe want our upper body to stay nice and straight, and you're just rolling at your pelvis. So,it's a little provocative, but this is really getting those lower muscles working, moving,getting them a little stronger. Remember, you wanna keep those ab muscles nice and tightwhile you're doing it. Now, when you're on

the Swiss Ball, you don't wanna go all outbecause you'll be sore later. So start off with just about 10 in each direction. Whereyou're really trying to go to the back, go to the front. Nice and controlled. The ball'snot rolling around. You're not rolling around. Your upper body staying nice and straight.The next one you're gonna do, is then a side to side tilt. We call this a lateral tilt.Same kind of thing, you want to keep your upper body straight, but you're just tippingyour hips up and down. Just back and forth, get about 10 times. Then what you can do,we call hula hoop or some circles. You're just rotating that around. Now remember, youdon't wanna be doing this. You want that upper

body to be straight, but you want those hipsto be moving. Rolling them around. Then go back the other way. Rolling them around. Alright,good. Now that those are nice and loose, you can start adding some combination moves toget those muscles really working. So the first thing I'm gonna have you do, remember youcan hold on if you need to cause this is gonna be really hard the first time you do it. Whatyou're gonna do is your gonna just take your foot, and lift it about that much off theground. You don't have to lift it high, but you're just gonna lift it off the ground.And then you're gonna slowly come back down. Now remember the key is control, so you'renot doing this, cause then that's not working

Hip Pain Relief Piriformis SI joint Yoga Tune Up

lastly you need to use your Yoga Tune Up Balls to target powerful muscle call the piriformis. the the piriformis is a major muscle in yourbuttocks. that helps to rotate your thigh bone outwards. The muscle starts right about at your SI joint that's called the sacroiliac joint.

You can find it by looking for the dimples in your sacrum There's a little dimple here on the inner edgeof each buttock. so you take your balls and place it right thereon that dimple and then slowly start to shimmy you hips along the muscle from side to side.

the muscle the piriformis overlies the sciatic nerve and often when people have sciatic nerve painit's because the piriformis is so tight now because you're shimmying and your buttocksdo have some amount of size to them from time to time you're gonna have to resetthe balls because your buttocks are going to be pushing the balls out of the way and one more thing to do to get deeper intothat piriformis is to drop one knee the at a time as you shimmy

and he will definitely need to reset yourballs but oh my goodness this is so incredible What a massage, right into that piriformis.

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