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!.
KT Tape Back of Knee
Music Hi, I'm Chris Harper and with me is Makayla and we're here to demonstrate and applicationfor the quot;Back of the Kneequot;. This may be pain over the tendons runningvertically behind the knee. And for this application, we're going to haveMakayla turn around. Go ahead and set that area on stretch. We'regoing to set this back and we're going to place a red dot whereyour pain may be, you pain may vary slightly, but for this demonstration we'rejust
going place it right there. Some causes of this may be tendinitis, aBaker's cyst, swelling behind the knee popliteal tendinitis, hamstring tightnesshyper extension, or general overuse. KT Tape helps treat the area by relaxingor supporting the muscles reducing pressure in the areaand may increase circulation. So for this application we're first gonnatake a full strip and again I have this area on stretch so we're going to stretch the calf and thehamstring if we can.
I'm going to take the first strip, we're goingto take and twist the paper backing peeling that paper off to create an anchorpoint. I'm being careful not to touch the adhesiveportion of the tape and just handling it by the paper, I'm going to place this justbelow the knee, and rub that on with absolutely zero stretch. I'm actually avoiding the back part of theknee I'm actually going to go over the tendonsof the knee
IÂ´m going to peel that paper off andwe're going to apply this with fiftypercent stretch, so I'm going tostretch this out onehundred percent then back that off about half way and laythat tape down. The last bit of tape I'm actually going tojust remove that paper and I'm going to lay that anchor down with absolutely zero stretch. And give the whole thing a little bit of arub
just to create some friction, some heat, that gets it to adhere to the skin well. Formy next strip I'm going to tear a full piece. Again, just like the first one, I'm goingto twist and tear the backing paper to create an anchor, and I'm being careful not to touch that adhesive.on the back of the tape. I'm going to go just the opposite side ofthe first strip, I'm laying that anchor down,with
absolutely zero stretch. I'm avoid the back of the knee again.Around that point of pain, I'm going to do a fiftypercent stretch and stretching thatnice and evenly, like that, I'm going to lay that down, I'm going to remove the paper backingand then lay that anchor down with absolutely zero stretch. I'm just going togive that a good friction rub forbetter adhesion to the skin.