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!.
Water Exercise Basic Walking Aquatic Therapy Ask Jo
Cannon ball! Hey everybody, it's Jo!It's a beautiful day to do some aquatic therapy. A big thank you to my uncle for letting usborrow his pool for the day. Today, I am going to show you some aquatic therapy gait exercises.This is just to get you warmed up, get everything stretched, get everything moving, and thenI'll show you some other tutorials for the exercises, and everything. In the pool, it's very easyto not have proper technique. It 's very easy to just swing your body, be all over the place,but it's really important to work on your technique because you don't have to worryabout falling. So it's all about exaggerating your techniques and getting the stretchesyou need. So starting off it's going to be
simple walking forwards and backwards, andsideways, and some marching. But it's really important to do the proper technique. Whenwe are walking, naturally we hit our heel first, and then roll off onto our toes. Ifwe have an injury, then we don't necessarily do that all the time. So just exaggeratedthe movement. Try and keep your body upright while you are walking. Hitting your heel first,and rolling off onto your toes. Heel first rolling onto your toe, keeping your body upright.Again, heel first, push off on your toes. See, I'm still keeping my upper body niceand straight. I'm not leaning forward, I'm not leaning back. I'm keeping my body upright.Do that about 3 or 4 laps. Then you are going
to go backwards. Now your toes are going tohit first. So toe, roll back on your heel. Toe, roll back on your heel. It's really easyto start leaning back. Try not to lean back. If you leaning back, you're going too fast.Toe, heel. Toe, heel. After you do that about 3 or 4 times, the next one is going sideways.Sidestepping. With sidestepping, it really for people to end up turning their foot out.You want to keep your toes pointed straight the whole time. Because if you turn your footout, you are using different muscles. We want to work the outside of our muscles right now.So keep those toes pointing forward, not out, but stepping with those toes forward the wholetime. Sidestepping, keeping that upright posture.
Tuck those tummy muscles in, and then comeback. Then the next one is going to be marching. Bringing the knee up, alternating sides. Sopulling that knee up as close to the surface as you can get. Again, not leaning back, notleaning forward, keeping that body upright. Really driving that knee up. So those werethe basic gait exercises in the pool. Those were your aquatic therapy exercises. If youhave any questions, leave them in the comments section, and if you would like to check outsome other tutorials, go to askjo . Don't forget to follow me on Facebook andTwitter. Remember, be safe, have fun, and I hope you feel better soon!