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!.
Neural Glides for Ulnar Median Radial Nerves Ask Jo
Hey everybody, it's Jo! Today we're goingto talk about neural glides or neural flossing. That is to get your nerves moving if you'vehad damage to them, if you've had surgery and maybe have some scar tissue around them.So let's get to it. You probably were wondering why I was making funny faces just a minuteago. You have three different nerves main nerves in your arm, which is your ulnar nerve,your median nerve, and your radial nerve. So with your ulnar nerve, to stretch thatone out, you're gonna put your pointer finger and your thumb together making an quot;okayquot; sign.You want to flip it up and come back down. Some people are only going to be able to getto about right here before they feel that
stretch in the nerve on the outer part oftheir arm. So if you can only get to here, that's fine. You can do that, and do thatabout 10 times. Then eventually you are going to go a little bit further, coming up anddown. And hopefully you will be able to get all the way up so you can make bird man face.Alright, the next one is your median nerve. That one is in the middle. You can put yourarm straight out to the side, and you want your palm to be up. You're going to keep yourfingers as straight as you can, and then move at your wrist bringing your fingers down.Now some people going just straight down will be enough stretch. If that's not enough stretchfor you, then you can take your head and to
the opposite shoulder, and go down and up.Same thing, just do about 10 of these at a time because if you do too many, you can alsoirritate the nerve. Now if you get 10 of these and you still don't feel a stretch, you cantake it back a little, turn your head, and then stretch. Little pause at the end, andcome on back up. The last one is going to be your radial nerve on top because it's rad.You're going to put your arm out again, but now you are going to put your hand and palmdown, and repeat the same way, going down and up. If that's not enough for you, thenyou can turn your head to the side, and go down and up. If that's still not enough, goback just a little bit, and go down and up.
The last thing I am going to show you is actuallydoing some neural glides in your leg. A lot of people will do this for their sciatic nerve.So I'm going to hop up here and show you. So if you've been diagnosed with nerve damagein your leg, you're going to want to sit up in a chair or on your couch, just where youare comfortable. Now stick out your leg, and pull your toes toward you. Now some peoplemight feel a pull as soon as the pull their toes towards them. If you feel a pull withthat, then you're just going to point your toes and and flex your toes back and forth.That's moving that nerve up and down. It's gliding it back and forth. If that's not enough,then you're going to slump your back down,
pull your chin towards your chest and thendo the same thing. Pulling your toes towards you and pointing away from you. It's simpleas that. Make sure you just do about 10 to start off with because you don't want to irritatethose nerves. Those were the exercises for neural flossing or neural glides. And rememberto just start off with about 10 or so, and then work your way up from there. If you haveany questions, leave them in the comments section. If you would like to check out somemore tutorials, go to askjo Remember be safe, have fun, and I hope you feel bettersoon!.