Sciatic Nerve Causing Hamstring Tightness

Standing Stretches Lower Back and Sciatic Pain Stay Fit Personal Training Tarpon Springs FL

Hey everyone! It is Matt Barber. NASM Certifiedcorrective exercise specialist. Today I am going to be talking about stretches for thelower extremities. Simply, these four stretches are going to show you how you can alleviatelower back pain if you do them on a regular basis. I know many of you out there have lowerback pain. Ok, so the first of the four stretches is a complex of muscles called the hip flexormuscles. They lie here in the front of the thigh up near the hip. One of the main hipflexor muscles, called the psoas, originates directly in the lumbar spine. So if that muscleis tight, and it is tight on most people, then that muscle puts a lot of stress on thelower back region. So, the way we stretch

the hip flexor is, and by the way before Ishow you that, all the stretches I am showing you are standing stretches. For those of youwho struggle getting up and down off the floor the beauty of these four stretches is youcan do them all in a standing position. I am going to show you in another tutorial thatis going to show you how to stretch those same four muscles but in a more of a lyingposition. So, this is good for those of you who again, struggle with getting up and downoff the floor. So the way we stretch the hip flexor is when we load the front leg likethis, I am basically in a lunge position. So I am putting my weight on the forward leg,my left heel stays down, my right heel comes

up off of the floor. It is very importantI am going to tilt my pelvis, called a posterior pelvic tilt. My pelvis is going from hereto here. So if I tilt the front of the pelvis, I am going to lengthen or stretch those hipflexor muscles right there. I am also squeezing my right glute which helps assist in the stretchas well. So if you notice I am next to a sturdy frame here. You can use a chair at home ifyou like whatever is sturdy to help you with your balance. Because sometimes balance canbe tricky on this stretch. This is very beneficial because again to stretch this muscle. I amholding it for thirty seconds on one side. Then thirty seconds on the other. Again, Iam loading the forward leg, I've got the

front of the pelvis out. I am squeezing theleft glute. My belly button is braced toward the spine. Again, I am holding on if I needto for balance. That is called the hip flexors. Thirty seconds to a minute on each side. Nextone is the hamstring complex. Hamstring muscles align right on the back of the thigh. Theway we are stretching that is we prop one foot up, I have one hand on top of the other,I have nice long posture, I am reaching forward so that I feel a stretch right through there.I do not need to round forward like this because it is putting me in a bad posture. I can stillget an effective stretch by staying right here. My shoulder blades are together, I havenice, tall posture and I am still getting

a good stretch back through here. You do notwant the bench to be too high because if it is too high you are more likely to lose yourbalance. Also if it is too high you might get some tension up here in your hips. Wekeep the bench fairly low for the purposes of this stretch. Thirty seconds on one side,then of course thirty seconds on the other side. And if you do struggle with balancea lot, you can hold on to something and stretch to your side like this so you can get a goodstretch. That is ok if you need to modify it. Thirty seconds to a minute on each side.Next one is a muscle called the piriformis is in your gluteal region. Any of you whohave had sciatic issues in the past, then

this muscle is likely tight. A lot of us havetight piriformis muscles. The way I am going to stretch this is in a seated position here.I'm going to place my right ankle across my left thigh like this, take my knee andpull it to the opposite shoulder like this. I am pulling this knee diagonally toward thisshoulder. Nice, tall posture and I am holding this for again, thirty seconds to a minute.I don't want my left foot to turn out of this this is a compensation. You want to keepyour left foot straight ahead as you can see. Again, nice tall posture. Thirty seconds here.And then I switch it again everything aligned, ankle, knee, hip in alignment. And then Igot thirty seconds on this side as well. I

Piriformis Syndrome Stretches Exercises Ask Jo

Ohhh! Hey everybody, it's Jo, and todayI'm gonna show you some stretches and exercises for piriformis syndrome. It's literally apain in the mutt, I mean butt. Let's get started. The first two stretches I'm gonna show youare modified stretches. The best way to do them is lying down, but sometimes you justdon't have time to lie down, maybe you're at work and you want to stretch out, or maybeyou aren't comfortable lying down on the ground. So just seated in a chair, take the leg ofthe side that you want to stretch, so if it's my left side, I'm gonna cross it over intoa figure 4 position. So if I'm looking down, I see the number 4. You're gonna feel thatstretch right on that bottom area there, and

if this isn't quite enough, try and keep yourback straight, and just bend forward at your hips. And right about there I can feel juston my bottom right where I'm sitting, the stretch. And that's where that piriformisstretch is. So if you need even more, some people will kind of take their leg a littlebit and then pull towards them. And just hold that stretch for about 30 seconds, come backup and then do that 3 times. Then the next one is crossing the knee over to the oppositeshoulder. So this time still almost in that figure 4 position except you don't bring theknee down. You take your opposite hand and pull that knee up towards the opposite side.So again, I feel that stretch in that piriformis

area. But it changes just a little bit soit's right here verses maybe at the bottom. Again holding that for about 30 seconds. Somepeople kind of like to come in and hug it, and then relax and do that 3 times as well.So now I'm gonna show you the versions on the ground and some exercises as well. Sonow I'm gonna show you the same 2 stretches lying down. So just lie down on the ground.Prop both knees up. Be nice and relaxed, and the same thing, you're gonna go into thatfigure 4 position where you take the side you want to stretch and cross it over whereyour ankle is just right above your knee. Now this time instead of bringing your bodyup, you're gonna bring your legs to you. So

take your hands and grab the other side justbelow the knee and pull it towards you. So again, I'm feeling that stretch right on thatbottom area right there. And you want to hold that for 30 seconds, relax and then do that3 times. Then the knee to the opposite shoulder, still in this position, this time take thatright hand, and pull it over towards the right shoulder. Your leg doesn't necessarily haveto stay on the other one. If you're a little more flexible, you can bring it all the wayup and over, or even slightly hug it. But it's not straight up, it's over at an angle.And again, this time it's a little bit lower of a stretch, but you're still stretchingthat piriformis area. Holding that for 30

seconds and then coming back down and doingthat 3 times. So now for some exercises.You're gonna roll over onto your side. Bring yourknees together and bent. You want your hips to be perpendicular to the ground. You'regonna do a clam shell now. So with the clam shell, a lit of time your hips are gonna wantto roll back, but try and keep it nice and straight, up and down, and just take thattop leg and lift it up. So it doesn't have to go high cause if you go real high, you'regonna want to roll back. And if you're having a hard time keeping your hips up and down,you can put your back against a wall and then bring it up. So just nice and slow up andcome back down. And that's working those glutes

and that piriformis area back there. So theseare a little tougher than they look. Just start off with 10 15 of them. And then youcan work your way up to 20 25. If that becomes easy, you can take a little ankle weight andput it around your thigh, or you can take a resistive band and wrap it around your legsand then again lifting up. THe next exercise is gonna be a side plank. So this time, you'regonna straighten out your legs. Make sure your elbow is pretty close underneath yourshoulder. Pretty much in alignment. The legs are nice and straight, so they're not up thisway. And you're just gonna come up trying to be in as much of a straight line as youcan. And just start off with about 10 seconds,

Hamstring Stretches for Tight or Sore Hamstrings Ask Jo

Hey everybody, it's Jo. I've got mytwo assistants with me today. This is Molly and this is Bailey. And they wanted to comedo a cameo appearance for our hamstring stretches because they know how important it is to dohamstring stretches. Your hamstrings are connected to your knees, they're connected to your hips,they affect your back, so what we're gonna do is we;re gonna show you a whole bunch ofdifferent ways to stretch your hamstrings. But the good thing is you can pick one ortwo that you like the best. Bailey likes one, but Molly doesn't like that one so she picksanother one. So you can take a look at all of these exercises, pick the one that youlike the best and just stick with that one.

So let's get started with the exercises! Let'sstart off with the hamstring stretches, the first one I'm gonna have you do is lie downon your back. Make sure you get a pillow so you're comfortable. You want to be comfortablewhile you're doing these stretches. Alright, so you're gonna lie down on your back. Thefirst one we're gonna do is the active assistive hamstring stretch. And what we're gonna dois we're gonna bring our knee up to a 90 degree angle. And so you're just gonna grab yourleg underneath your thigh here and just kind of rest it there. So you're at that 90 degreeangle, and you're gonna slowly start bringing your leg straight up and you're gonna be stretchingthat hamstring. Once you start feeling that

stretch, I'm gonna have you hold it there.Now if you can't go all the way up, that's ok. Your knee might be bent a little bit,and that's fine. You just wanna go to where there's tension, but not so much pain thatyou can't hold it for 30 seconds. Now if you get to the top and you're getting a prettygood stretch, but you feel like you need a little bit more,you can pull your toes downtowards you and that's gonna activate those calf muscles as well as those hamstrings.Now if you're shaking a little bit, then go ahead and relax the knee just a little bit.But you're still gonna get that stretch. You want to hold your stretch for 30 seconds anddo it 3 times each. And that's an active assistive

stretch. Now sometime people have a reallyhard time with this because you're actually moving the leg yourself, so if this one'sreally hard to do, what I'm gonna have you do. We're gonna go ahead and grab our beltor dog leash whatever you have handy, and you're gonna put the belt just at the ballof your foot. Not on your toes, not way back on your arch, but on the ball of your footthere. And what you're gonna do is you're gonna straighten out your leg. Now this oneyou want your knee to always bee straight. If it starts bending, then bring your legback down a little bit. And what you're gonna do is you're gonna start pulling your legup until you feel that hamstring stretch.

Now again, if your knee starts bending likethat, bring it back down. The key is to keep your knee straight. That's gonna stretch thosehamstrings. So you're gonna pull up, and same kind of thing, you can pull down with yourtoes. Pull those toes towards you, and that will give you that extra stretch with yourcalf as well. And so you're gonna hold it for 30 seconds. Do it three times each. Andthen you're gonna bring it back down. And now I'm gonna show you a stretch while you'resitting up. So you can do this on the ground and you can pull your heel up to your sideright here. What you;re gonna do is you're going to bend over, but you don't want tocurl your back like this. A lot of people

try to grab their toes. Grabbing the toesisn't going to be stretching the hamstring. So if I'm curled over with my back like this,I'm not really stretching my hamstrings cause my hamstrings are connected to my pelvis.So what I want to do is I wanna keep my back straight. And that's gonna protect your back.You don't want to hurt your back when you're doing hamstring stretches. And you want tobend at your hips. So me bending right here is actually stretching my hamstring more thatif I'm all the way down this way. So again, you want to hold it for 30 seconds, doingit 3 times each. Now I'm gonna show you some standing and sitting on the couch exercises.So let's head on over there. Now I'm gonna

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