Yoga For Sciatica Yoga With Adriene
Hello everyone. Welcome to yoga with Adriene. I'm Adriene, and today'spractice is yoga for Sciatica or for lower back pain, nerve pain. This is a really great practiefor anyone who has dealt with any flare ups in the lower back body. Perhaps you're recovering from an injury, and you're needing toease back into things.
Be really mindful. If you are in pain now, youmight need to ask your or you might need to checkin and just make sure you're doing the right exercise, but this is a really yummy practice that's going to balancestrengthening and stretching in a really kind and loving way. So, for today's practice,you're gonna need a towel,
a little towel if you have it. If you have a yoga strap, awesome, or if you have a tie,you can use that as well. Just something about yay long that will help you find length. Alright, so hop into something comfy. Grab your towel or your strap or your tie, and let's get started.
(lively, bouncy strumming music) Alright, the first thing we're gonna do is going to be a supine on our backs, and you're gonna need your towel or your strap or yourtie, whatever you got. So, put it right to your sideso you can grab it easily, and then bend the knees, use your hands to slowlyroll down to your back.
Get situated here. Connect with your breath. Knees are up towards the sky. Feet are on the mat. And take a second to bringthe hands to the belly or right to the hip points here, and just notice what'sgoing on in the lower back. If there's a space, ifyou can crawl your hand
between the lower back, see if you can make an adjustment tobring your lower back flush with the mat. And if you have to adjustyour feet, please do. So the lower back is nowpressing against the mat and since we're here to practice and go the extra mile, self love and care, take a moment to close your eyes,
Shoulder and Neck Exercise Seated PNF Cervical Rotation
Welcome back to Foundation Physical Therapy'sYouTube Channel my name is Christian Compean I'm a fellowship trained physical therapistfellowship trained in orthopedics. Today we're going to go over a PNF pattern. What is PNFéPNF is a very easy little acronym for proprioceptive neuromuscular facilitation. What is proprioceptiveneuromuscular facilitationé It's basically a treatment paradigm or a treatment methodthat involves the use of diagonal patterns. Diagonal patterns are important because noneof us really move in very straight planes unless you're really doing something artificial.Most of life happens in the diagonal plane, its reaching up and down and kind of reachingacross your body. So PNF is just that right.
It's a way of using cues and different thingsto get you to tap into your nervous system and working in these functional postures.It's very sophisticated and it can be very complicated at times but it's a fantasticway to train. So what we're going to show you today is a PNF pattern, a functional patternthat helps with mobility and function of the upper quarter of overhead athlete any throwingathlete anyone who needs to put stuff in a cabinet. So what you do is grab a light weight,this is a five pounder it doesn't have to be this heavy. You get your standard issuechair and then you're going to bring up the knee here. The purpose to bringing thisknee up is to keep you from your spine and
keeps you in an upright posture. Then whatyou're going to do is take this little weight and all you're going to do is pull up intothat diagonal pattern I'm trying to bring this elbow kind of into ear level and thenwhat I do is I turn that hand over and then I turn and look in that direction. So at thispoint I'm getting my arm, my shoulder, my upper back, my thoracic spine, my neck kindof all working together in this diagonal pattern and then again I pull, turn that hand overand I look. So I can do this at home with a weight, I can do it at home with a gallonof water if I really wanted to increase the weight I can also use a resistance band anchorit down low and pull that resistance band
her e and rotate or if I'm at the gym andI want to get a pulley there get a little more weight and then really pull and comeup. The thing to remember is that there's that diagonal pattern. Its not straight upits not straight out. It's a combination of two then we add some rotation and pulloverhead. This is also just a good mobility activity for kind of upper quarter, it stretchesout the front of the chest and it can help to keep from getting a stiff neck with upperbody training. So you can do no weight and just go back and forth. Here and there. Thenswitch sides while you're at your desk at work. Come this way. There and there. If gettingthis knee this high up is an issue, you don't
have to necessarily do that you can just keepboth feet on the ground and come here then rotate. You'll notice when I do that I cango much further but a part of that is because I'm starting to rotate in my hips and mylower back. The focus of this specific activity is on the upper quarter starting from aboutchest level in the spine and up. So that's a PNF activity that is good for any kind ofupper quarter stuff, any kind of overhead activity. So hope you enjoy.
Pain At Base Of Skull And Neck
Hi welcome to Stressed Out Stress Free myname is Vincent Woon. In this tutorial I'm going to show you how to get rid of pain underneathyour skull right here and this area here and also a little on the neck. Now how do youget all this kind of pain, how do you get all this of pain,how do you get pain underneathour skull and on your neck. Most of the pain behind the skull and on yourneck comes from spending too much time on the computer. like staring into the computer,on the phone and the main thing is how you hold your head and your body meaning yourposture. How you post yourself. How you stand. Ok! let me show you a quick and simple techniquethat I use to release this pain. First you
need to use the side of your hand the softcushiony part. All you need to do is turn around use the cushiony part here just diginto the tight muscle here like such. Like pushing it in this way. Rub it in,rub it in and push it this way,use this corner here and push it in like this like such and just rub it, rub it and to takecare of the neck area just use the same area here the side of hand and just push it inthis way, just like you are doing a jigsaw like this, like this. You can do the same for the other side. Usethe side of your hand go into this way the
muscle underneath the skull and push it inlike this. Jiggle jiggle it a little and the same thing over here to do the neck, likea saw movement back and forth and once you feel the heat you can go a little faster likesuch. I'm going to show you like this. Once you feel the heat in the muscle than you justgo like this,just rub it. Same thing on the other side just rub it. When you rub it fast you will create circulation,when you rub it fast you will blood and circulation to the area and you'll actually feel theheat. After that quick movement you'll feel the whole neck heated up,which is a good thing.That means you actually bring circulation
to the area and the blood is flowing and you'llfeel the relieve right away. Thank you very much for watching. I hope thatthis simply technique will help you release the tension on the muscle underneath yourskull and also the neck. Don't forget to leave me a note and comment in the box below.Please visit my blog at StressedOutStressFree .