Sciatic Nerve Relief With Tennis Ball

Best Stretches for Sciatica

Hello I'm Heather Moore owner ofTotal Performance Physical Therapy. Today we're going to go over the best exercisesfor sciatica. There's really one main stretch that you can do a bunch of different waysif you're getting numbness and tingling down your leg, if you'r e getting pain throughyour back, in your butt you should do this stretch multiple times throughout the day,when you do it you want to try and hold it for about 30 seconds, you want to try andperform 6 repetitions if you can't do it for that long that's okay hold it for as longas you can, if for any reason these are going to increase your pain you need to stop immediatelyand call your but this should alleviate

a lot of your body pain specially if you aresitting for a long period of time or you get a lot of pain down your leg. The first oneis in the seated position you want to sit up nice and straight, you want to cross yourankle over your knee if you feel a stretch there that's where you need to stop, if youdon't feel a stretch there all you wann do is sit up and lean forward and you shouldfeel a greater stretch through your butt, through your hamstring which is in the backof your leg and through the side of your leg, you may even feel a little bit on your backdepending on where your tight is again this shouldn't hurt and should feel like a goodstretch, you could do this sitting at your

desk all day long, you also want to make surethat you concentrate on both sides not just the side that hurts, piriformis muscle whichis what this is stretching on both sides and will tag evenly on your sacrum or your tailbone so you want to make sure that you do both sides and not just one. The next wayto do this stretch is standing up, you want to find a surface where you can put your leg,your hip at about 90 degrees and you're going to bring your foot up and you're just goingto have it lay on the table and you're going to let your knee drop to the side, if yourknee doesn't fall all the way down that's okay, don't force it down let it just staythere again if you get, if you're in this

position and you don;t feel a stretch youcan now begin to lean forward, you're going to feel the stretch in your back, in yourglut, in your hamstring and all the side of your leg, this should not be painful it shouldfeel like a nice stretch this one also you want to do 30 seconds hold about 6 repetitionsand you want to make sure that you hit both sides. The final way to do this stretch islaying down, so you want to lay on your back and this is a good thing to do when you getup in the morning, go ahead and bend both your knees up and then you're going to crossyour ankle over your knee, now again if this is where you feel a stretch stop right thereand hold it, if you don't feel a stretch in

this position you're going to reach both armsbehind this leg and you're going to pull it up towards your chest, you should feel a stretchagain in the back, in the glut, in the hamstring or maybe even on the side of the leg, it shouldnot hurt it should feel like a nice gentle stretch, you want to hold this about 30 secondsand you want to do about 6 of those you can do this as many times during the day as youwould like there is no set number or times that you can do this, anytime your tight youcan do this and it will not harm you.

Remove Muscle Knots Yourself Tennis Ball Release

{\rtf1\ansi\ansicpg1252\deff0\deflang2057{\fonttbl{\f0\fnil\fcharset0Calibri;}} {\*\generator Msftedit;}\viewkind4\uc1\pard\sa200\sl276\slmult1\qj\lang9\f0\fs28Hi, I'm Paula Moore The Chiropractor and I am here to talk to you today about how touse a tennis ball for your lower back trouble. Now I probably didn't invent this but I feelas if I have because my patients absolutely love it and they tell me it's the best thingthey have ever learned.\par I don't know how long it has been around,but I found it one day after I had injured my back and I haven't looked back since. Itis one of the most popular exercises I give my clients. I use it to get rid of knots inthe low back. It can be used all over the

body but it is particularly great for thelow back, in those hard to reach places.\par I'm going to show you where you are goingto be using this. This is you facing the spine, looking from behind. The tennis ball is to be used in yourlow back, between the crest of your pelvic bone and the lower margin of the ribs, eitherside of the lumbar spine. Those are the areas you are going to be looking for your muscularknots.\par When you are lying on your back you are goingto be placing it along the lumbar margins. In particular, there is a sweet spot whereyou get on a muscle called your quadratus lumborum (the QL). On most people I can finda trigger point (a muscular knot) on the QL.

Certainly found on people with lower backpain.\par This is so effective, because you can travelwith a tennis ball so you are never stuck in pain, not knowing what to do. So this isgreat for muscle spasms and knotted muscles. A knot in a muscle you can think of as a buildup of lactic acid where a muscle has been over working. So athletes get these and peoplewith back trouble get these, where the lactic acid has formed a knot. \parPressure can either be applied with my thumb, as a chiropractor, or my elbow when I'm feelingparticularly mean or a tennis ball. So you can apply pressure to your own trigger pointsand help melt them away. So take a look at

me lying on my back now.\parSo just before you lie back, you've got your tennis ball in the same hand as the side you'llapply it to. You're going to lie on your back and roll your knees to the side. Have a feelwith your own fingers for the tender points, the areas that feel knotted. Move the tennisball around until you find a particularly tender point. Remember the spots between thecrest of the pelvis and where the ribs end and close to the bony spine but not on thebone. \par So you put the ball in and you roll your kneesback. Move the ball around until you find a tender point. For some people this is enoughweight to get the tension onto the ball and

feeling the tenderness. If you can't finda tender point, you can increase the weight on the tennis ball. I do this by taking myfoot onto my opposite knee and tipping. Sometimes I use my hands, cupping them over my kneeand tipping right onto the ball, putting a little more weight onto the point. \parThe key with these tender points is that you need to stay on the point until the discomfortcompletely fades. If you come off the ball before they have faded you can actually switchthe points on and cause aggravation. If you feel the tenderness travel down your leg,that's ok, just remember that that is a more chronic point that has been there longer.Stay on it until it completely fades. On average

that will take from 20 seconds to two or threeminutes for the more chronic points. \par When the pain has completely gone, slowlyroll off the tennis ball and move the tennis ball to another tender point. Find two or three tender points each sideand remember to stay on them until they fade completely.\parTo come off the ball, roll your knees away and come up onto all fours, don't just sitstraight up. This can be done every single day. This exercise is best to be done onceyou have been up a couple of hours. My preference is to do it after a hot bath or after a littleexercise or at the end of the day when you will get a lot more out of it. You may bea little sore after the exercise.\par

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.

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