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 Pain All About Tendonitis Frozen Shoulder Bursitis and Rotator Cuff Tear
Shoulder pain affects everyone. Some people get tendonitis. Other folks get bursitis. Frozen shoulder is also quite common. Personally, my shoulder pain comes from shoulder impingement syndrome.
Sometimes I have right shoulder pain and other shoulder pain symptoms. Other days I suffer from left shoulder pain and then do shoulder pain exercises and go get shoulder paintreatment. I always have shoulder pain when to see a .
This is why I made a tutorial about shoulder pain.
TFCC Tear Repair Stretches Exercises Triangular Fibrocartilage Complex Ask Jo
Hey everybody, it's Jo. Today I'm gonnatalk about the TFCC. Hmm wonder what that isé It's actually the triangular fibrocartilagecomplex in your wrist. I already have some wrist tutorials for DeQuervain's and just somewrist pain in general, but this is going to be similar exercises done in a different wayfor you. Let's go! So starting off with the wrist you want to get some simple range ofmotion exercises in there. So you can start with extension and flexion to start off. Youcan do them 10 times in a row moving, or you can actually go up and hold it and down andhold it, holding if for 30 seconds each way. Then you can turn and go up and down, whichis radial deviation and ulnar deviation. So
same thing, you can either do it 10 timesconstantly moving or going up holding it for 30 seconds, going down holding it for 30 seconds,3 times each. You can add pressure on there. If doing it without any pressure is easy andnot painful, then you can add a little bit of pressure to get some more stretch, goingback and forth. Up and down. After you get those motions, the next big one is supinationand pronation, which is supination going this way, and pronation going this way which arevery important ones even though we don't think about them a lot. Going back and forth thisway ten times or holding it for 30 seconds each way. If you need a little pressure withthis one, you can use a hammer because it's
a little bit heavier up here to it will giveyou that extra pull. Back and forth. We have some fancy things in the to do this,but a hammer works just fine. So again you can go back and forth 10 times and that weightwill just give you that extra pressure. Now it's not your whole arm, that's not what youwant to do. You want to keep your elbow stable so your getting that movement in the wrist.In some of the other tutorials, with some resistive stuff, I've showed you using a soup and orvegetable cans. You can also do your exercises with a Theraband. They range from differentcolors starting off with yellow which is the lightest ranging all the way to black whichis the heaviest. So the green is kind of a
happy middle ground. You want to again, stabilizeyour forearm here so it's not moving around. You want it to be solid, so your just movingat your wrist. So going up, and then down. Then you can switch it. Going up and down.And then you can get a little bit of radial deviation this way. I'd start off with just10 each way, and then kind of work your way up from there. If you can get to 2025 andit becomes easy, then you can change the color of your resistive band. And finally just somegripping. You can use a ball, like a tennis ball or racquet ball, but you can also justuse a rolled up towel. Squeeze the towel gripping it nice and tight. Hold it for about 35 seconds,and relax. Do that up to 10 times, and then
if it gets easy, then you can get somethingthat's a little harder, like the tennis or racquet ball. Those were some exercises foryou TFCC in the wrist. If you have any questions, leave them in the comment section. If youwould like to check out some more tutorials, go to askjo . Don't forget to followme on Facebook and Twitter. Remember be safe, have fun, and I hope you feel better soon!.