Sciatic Nerve Neck Stretches

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!.

Pinched Nerve Cervical Radiculopathy Stretches Exercises Ask Jo

Hey everybody it's Jo, and todayI'm going to show you some stretches and exercises for cervical radiculopathy.Let's get started. So if you have this, you know is prettyridiculous, and you want to get rid of that pain because it's nerve pain.Basically what radiculopathy is is the nerve root at the spine gets inflamedand irritated and then it causes that pain usually down the arm or if it's inthe lower body down the leg. So to start off with, we're just going to do somenerve glides. With nerve glides, remember you just want to do a little bit. Maybeten just one time a day because if you

do too many, it will flare up the nerveeven more that's definitely what you don't want. So to start off with, take the arm andput it almost up into a stop sign position, but turn your palm facing you,and what you do is imagine that there's a string on your finger and your head sothey follow each other. So basically you're going to pull your head over andstraighten your arm out and then come back in. Try to keep your head in astraight forward position, don't turn towards it, but keep itstraight ahead, and then just side bend

over and follow that hand going down andcoming back up. So again just start off with 10 of these. I wouldn't recommendanymore because it might flare it up a little bit more. Then you're going to gointo some stretching into a trap stretch, and that's those muscles back here wherethey get tight they they pull in and put pressure on that spine and put pressureon the nerves. So for the trap stretch, if I'm stretching my right side, I'm goingto put my hand down. Some people put it behind their back you can do that. Ifyou're sitting in a chair, it helps to kind of grab on the bottomof the chair cause then that kind of

stabilizes the shoulder because youdon't want your shoulder coming up, you want it to stay down. And then take youropposite hand and then just pull away and hold that stretch for 30 seconds. Soyou should feel that stretch right in through there, and just nice hold. See ifI'm not holding on that shoulder comes up a little bit, and I'm it's notterrible but then I'm not getting quite as much of a stretch, so make sure youkind of pull it down, you can just take your fistand push it down as well. Holding that for 30 seconds and then doing that threetimes. If you want to do both sides you

can as well. The next one is going to be a chin tuck,and we've talked about chin tucks in the past where it's not tucking down towardsyour chest, but it's actually tucking it in making a whole lot of little chin'sthere. So the goal is to make a whole bunch of wrinkles right there. So what I like to do is kind of use myfinger as a target just so I know that I'm actually retracting that chin back.So just starting here, and then it's almost like I'm trying to take the backof my head towards my other hand. So just

scrunching, in getting lots of littlechin's there, but keeping that chin up. Hold it for about three to five seconds,and then relax, and you can see that there's a space now between my fingerand my chin, and I moved it a little bit, but you can tell that there's adifference there. And then move it again and retract. Hold it there three to fiveseconds, and do about five of those. Then the next one is going to be the chinretraction with a little bit of an extension, and remember with extension ifyou have neck issues anyways, sometimes this movement for people makes you dizzyor very painful, so don't feel like you

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