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,
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.
Fix low back pain Myofascial release of the tensor fasciae latae
bjbjLULU Hey guys its Naudi at functionalpatterns again today I'm going to teach you guys how to release some muscles that getvery bound up whenever you're at work they're called your hip flexors there's multiple differenthip flexors that i'm going to teach you how to release but this is just going to be oneof them its going to be the insertion point to where your tensor fasciae latae which isthe muscle right here on the outer part of the hip and your sartorious begin so weregoing to use a lacrosse ball to get in there and dig these muscles out now when you'resitting at a desk and your hips are in a constantly flexed position these muscles are going toget shortened there's going to be a constant
shortening of these tissues happening throughoutthe day so guess what your brain is going to memorize the shortening and then you endup with a posture like this almost to like when your but is sticking out and you kindof have a sway in your lower back what I want to do is get into those tissues break themup that way were not set into this posture and the hips can balance themselves so werejust going to be right here on the floor the place were going pinpoint this lacrosse ballis going to be about right here on the hip you're going to find a little groove thatsets right in here and we want to keep that lacrosse ball right in place in that directionso that way it won't slide around so sometimes
you may feel like it its slides to the insideor the outside really try getting to that center point we're going to lye down thisis kind of what it will look like from a side view if I was standing up were going to applydirect pressure and it may be pretty challenging to see where the ball is I think you mightbe able to get a clear picture as to where it is from there were going to extend thearm out and the bottom foot out and I'm going to keep this almost as a support system ifI feel like this is too much pressure on my hip I can take some pressure off with thisfoot if I need to again this can become very painful if a lacrosse ball is too much youcan just regress back to a tennis ball and
that's just as effective to atleast get youintroduced to it but eventually you want to progress to a lacrosse ball if I'm in frontof my computer and I'm watching a tutorial or something like that I'll just hang out herefor about 10 to 15 minutes until these tissues finally disperse ok so we'll work into theother side again elongate the body a straight line from the top of my hand all the way tomy foot the opposite leg the leg that's not getting the attention comes over the top andagain we're applying that pressure right here on the front part of that hip alright guysthat's how we release our tensor fasciae latae muscle if you have any questions or are curiousas to what it is that I do you can visit my
website at functionalpatterns takecare Hey guys its Naudi at functional patterns again today I'm going to teach you guys howto release some muscles that get very bound up whenever you're at work they're calledyour hip flexors there's multiple different hip flexors that i'm going to teach yo naudi'sNormal naudi's Microsoft Office Word Hey guys its Naudi at functional patterns again todayI'm going to teach you guys how to release some muscles that get very bound up wheneveryou're at work they're called your hip flexors there's multiple different hip flexors thati'm going to teach yo Title Microsoft Office Word Document MSWordDoc Word.Document.8