Chair Exercises For Sciatic Nerve

Piriformis Syndrome Stretches Exercises Ask Jo

Ohhh! Hey everybody, it's Jo, and todayI'm gonna show you some stretches and exercises for piriformis syndrome. It's literally apain in the mutt, I mean butt. Let's get started. The first two stretches I'm gonna show youare modified stretches. The best way to do them is lying down, but sometimes you justdon't have time to lie down, maybe you're at work and you want to stretch out, or maybeyou aren't comfortable lying down on the ground. So just seated in a chair, take the leg ofthe side that you want to stretch, so if it's my left side, I'm gonna cross it over intoa figure 4 position. So if I'm looking down, I see the number 4. You're gonna feel thatstretch right on that bottom area there, and

if this isn't quite enough, try and keep yourback straight, and just bend forward at your hips. And right about there I can feel juston my bottom right where I'm sitting, the stretch. And that's where that piriformisstretch is. So if you need even more, some people will kind of take their leg a littlebit and then pull towards them. And just hold that stretch for about 30 seconds, come backup and then do that 3 times. Then the next one is crossing the knee over to the oppositeshoulder. So this time still almost in that figure 4 position except you don't bring theknee down. You take your opposite hand and pull that knee up towards the opposite side.So again, I feel that stretch in that piriformis

area. But it changes just a little bit soit's right here verses maybe at the bottom. Again holding that for about 30 seconds. Somepeople kind of like to come in and hug it, and then relax and do that 3 times as well.So now I'm gonna show you the versions on the ground and some exercises as well. Sonow I'm gonna show you the same 2 stretches lying down. So just lie down on the ground.Prop both knees up. Be nice and relaxed, and the same thing, you're gonna go into thatfigure 4 position where you take the side you want to stretch and cross it over whereyour ankle is just right above your knee. Now this time instead of bringing your bodyup, you're gonna bring your legs to you. So

take your hands and grab the other side justbelow the knee and pull it towards you. So again, I'm feeling that stretch right on thatbottom area right there. And you want to hold that for 30 seconds, relax and then do that3 times. Then the knee to the opposite shoulder, still in this position, this time take thatright hand, and pull it over towards the right shoulder. Your leg doesn't necessarily haveto stay on the other one. If you're a little more flexible, you can bring it all the wayup and over, or even slightly hug it. But it's not straight up, it's over at an angle.And again, this time it's a little bit lower of a stretch, but you're still stretchingthat piriformis area. Holding that for 30

seconds and then coming back down and doingthat 3 times. So now for some exercises.You're gonna roll over onto your side. Bring yourknees together and bent. You want your hips to be perpendicular to the ground. You'regonna do a clam shell now. So with the clam shell, a lit of time your hips are gonna wantto roll back, but try and keep it nice and straight, up and down, and just take thattop leg and lift it up. So it doesn't have to go high cause if you go real high, you'regonna want to roll back. And if you're having a hard time keeping your hips up and down,you can put your back against a wall and then bring it up. So just nice and slow up andcome back down. And that's working those glutes

and that piriformis area back there. So theseare a little tougher than they look. Just start off with 10 15 of them. And then youcan work your way up to 20 25. If that becomes easy, you can take a little ankle weight andput it around your thigh, or you can take a resistive band and wrap it around your legsand then again lifting up. THe next exercise is gonna be a side plank. So this time, you'regonna straighten out your legs. Make sure your elbow is pretty close underneath yourshoulder. Pretty much in alignment. The legs are nice and straight, so they're not up thisway. And you're just gonna come up trying to be in as much of a straight line as youcan. And just start off with about 10 seconds,

Yoga Twist Workout for Back Pain Sciatica Relief How To Do Half Spinal Yoga Twists

Hi, I'm Manish Pole and this is Neetu Singh,we are part of Total Yoga. In this series of Yoga House tutorials we are looking at Desktop Yoga and specifically what can be done for the back to counter the effects of sitting atthe desk for very long. Sit cross legged and holding your knee and the armrest turn aroundand look at the back. Breathing is normal. After 15 seconds come back to center and crossyour leg the other way, lock your elbow, twist and look at the back. Stretch as much as iscomfortable for you. Remember that you are are twisting, and don't turn the chair and thinkthat you are twisting, and say that you body are twisting. For the standing stretch, seethat one hand is on the opposite shoulder

and holding the hip start to twist the back.Even a simple movement like this goes a long way in ensuring that your central nervoussystem functions optimally. Change to the other side. Ensure that there is no stiffnessin the back, especially if you are sitting 78 hours at your work station. See to itthat the back is kept flexed. So in this tutorial we saw what could be done in terms of spinaltwisting. Most people would start working sitting like this and as the day proceedsthey will then end up working on their desktop or laptop like this which means over a courseof few years gets extremely unfit. So we've seen what we could do with twisting of thespine. In the next tutorial we are going to look

at how we can give the other range of motionto the spine. Keep watching Yoga House tutorials. This is Manish and Neetu from Total Yoga signingoff. Subscribe to Yoga House Channel.

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