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.
Using Yoga Ball To Stretch Your Back Relieve Tension Clever Yoga
Hi, my name is Maryann and I'm here to show how to stretch your back and relieve some tension using your clever yoga ball. I've really love this stretch when I was a high jumper and a school this is one of the stretches we used to have to do before jumping the pit So taking your large clever yoga ball, I like doing this with my large one. ahmm. Your gonna sit on it on a comfortable position and you gonna take a minute to gently roll that ball up your back and once you get to about mid back here, you just gonna raise your arm out. and reach. woofs. and you can rock forward into it. stretching those legs out.
and just breathing deep into this position wooofs. you can roll back up to relieve yourself and then roll back into it again. This actually gonna help you a lot with your bridge pose. So if you want to you can walk your fit in. pop into a bridge. woofs. as much as possible and then when you need to relax you just flop down onto the ball Its that easy and it makes is a lot easier to push up from the yoga ball height than from the ground height. So I hope you enjoy this click tip on how to use the clever yoga ball for the bridge pose
and to stretch out and relieve your back. To find out more please visit cleveryoga . You can also search for them on amazon or click on the link below.
Swiss Ball Core Back Strengthening Exercises Basic Ask Jo
Hey everybody, it's Jo. Today we'regoing to talk about some back strengthening exercises. So we talked a little about stretchingexercises, so once you get them stretched out and you work on it a little bit, the SwissBall here, that's what this big bouncy ball is, is great for working out your core, yourtrunk stability muscles. All those muscles around here help out your back. So you wantto keep them nice and strong, nice and straight. As you're working, you want to hold thoseab muscles in the whole time. You want to keep them nice and tight, but you want tobe able to talk. Mine are contracted right now, but I'm talking to you. And that's whatI want you to be able to do. So the big thing with
the Swiss Ball, is it gives you a surfacethat's an unstable surface. So, if you're not squeezing those ab muscles tight, you'regonna kind of be rolling around everywhere. So even just sitting on a Swiss Ball, if you'rereading a book, watching TV, at your computer, this is going to help strengthen those muscles.The first exercise I'm gonna have you do is called a pelvic tilt. Now we talked aboutthe pelvic tilts a little bit for stretching when you were lying down. Now this one's actuallygonna be some strengthening. The key when you're on the Swiss Ball is you want yourback to stay nice and straight. You don't want you upper body swinging around. You wantthose muscles to stay tight to keep you from
falling off the ball. So I usually have everybodyjust kind of have you feet about shoulder width apart so that gives you some good balance.Now the first time you get on a Swiss Ball, you might roll right off, so be very carefulif you're starting for the first time. Get a friend to hold on to it for you. If youdon't have anybody with you, lean it up against the wall so you have something holding onto it. You can even start off holding on to it yourself and that will give you a littlemore stability. So you can start doing your exercises like this, and once you feel likeyou've got the balance a little bit, then you can let go, put them in your lap and thatwill be a little bit harder for you. When
you get a Swiss Ball, you want it to be highenough where your knee angle is about a 90 degree angle. This one might be a little bitlow for me, but that's just because it needs a little more air. But really close to 90is what you want. So the first thing we're going to do, we're gonna do those pelvic tilts.So what I want you to do is I don't want you rolling back and forth like this, rememberwe want our upper body to stay nice and straight, and you're just rolling at your pelvis. So,it's a little provocative, but this is really getting those lower muscles working, moving,getting them a little stronger. Remember, you wanna keep those ab muscles nice and tightwhile you're doing it. Now, when you're on
the Swiss Ball, you don't wanna go all outbecause you'll be sore later. So start off with just about 10 in each direction. Whereyou're really trying to go to the back, go to the front. Nice and controlled. The ball'snot rolling around. You're not rolling around. Your upper body staying nice and straight.The next one you're gonna do, is then a side to side tilt. We call this a lateral tilt.Same kind of thing, you want to keep your upper body straight, but you're just tippingyour hips up and down. Just back and forth, get about 10 times. Then what you can do,we call hula hoop or some circles. You're just rotating that around. Now remember, youdon't wanna be doing this. You want that upper
body to be straight, but you want those hipsto be moving. Rolling them around. Then go back the other way. Rolling them around. Alright,good. Now that those are nice and loose, you can start adding some combination moves toget those muscles really working. So the first thing I'm gonna have you do, remember youcan hold on if you need to cause this is gonna be really hard the first time you do it. Whatyou're gonna do is your gonna just take your foot, and lift it about that much off theground. You don't have to lift it high, but you're just gonna lift it off the ground.And then you're gonna slowly come back down. Now remember the key is control, so you'renot doing this, cause then that's not working