Sciatica And Calf Swelling

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

How To Massage Swollen Legs Using Lymphatic Drainage and Acupressure Massage Monday 268

Hi everyone, this is Yasuko and it's timefor Massage Monday. This week I'll show you how to massage your swollen legs using lymphaticdrainage techniques and acupressure points. This is a nice treat for your tired legs atthe end of a long day. Caution: If you have a blood clot also knownas Deep Vein Thrombosis (DVT) or severe swelling such as lymphedema do not do this! First let's get the lymph going. As you cansee there are clusters of lymph nodes in the groin area and the back of the knee. Lie on your back with your knees bent andlightly caress the inguinal nodes from the

hip bone along the bikini lines. Now lightlycaress up the popliteal nodes in the back of the knee on both sides. With your palms lightly caress your leg fromthe ankle all the way to the groin several times.Then put your hands on the calf from the top and bottom so that your thumbs are on theinside. Caress the leg upward with some strength in your thumbs several times.Cup the calf muscles from underneath and caress up to the back of the knee several times.Then caress up the thigh muscles from the knee to the groin.If you want to reduce the swelling faster,

let the gravity help you by raising your legs. Now I'm going to show three acupressure pointsthat are effective for tired swollen legs. The first one is called Kidney 1 and it'slocated on the sole of your foot in the center at the edge of the ball of foot where thecolor changes. The direct translation of this point is quot;bubbling springsquot; and it helps torevive the energy. Press with overlapped thumbs. The second one is not part of the major meridians.It's called Lost Sleep and it's used for insomnia but it's also effective in controlling thewater retention and elimination. It's located right in the middle of the heel. To be moreexact it's where the lines cross between the

second and third toe to the heel and betweenthe ankle bones. You can press it with a hooked thumb of the opposite side. But since theheel is hard it's much easier to step on a golf ball. The third one is called Urinary Bladder 57and it's located where the calf muscle turns into the Achilles tendon. Press this pointwith overlapped thumbs from underneath like this or from the inside. If you have longfingernails hook your other fingers on the shin bone and press the pad of your overlappedthumb. Once you know the location you can rest it on your knee. This point is on thebladder meridian and it helps with water elimination

and detox. Repeat on the other side. Taking a bath or even just a foot bath beforethe routine is a big plus because it improves circulation and relaxes the muscles. And footbath by itself is sooo relaxing anyways. I have some foot bath recipes right here. Thanks for watching. I'll see you back nextweek. Feel free to comment below and please don't forget to subscribe.

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