Sciatica Exercises With Balance Ball

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

Swiss Ball Core Back Strengthening Exercises Basic Ask Jo

Hey everybody, it's Jo. Today we'regoing to talk about some back strengthening exercises. So we talked a little about stretchingexercises, so once you get them stretched out and you work on it a little bit, the SwissBall here, that's what this big bouncy ball is, is great for working out your core, yourtrunk stability muscles. All those muscles around here help out your back. So you wantto keep them nice and strong, nice and straight. As you're working, you want to hold thoseab muscles in the whole time. You want to keep them nice and tight, but you want tobe able to talk. Mine are contracted right now, but I'm talking to you. And that's whatI want you to be able to do. So the big thing with

the Swiss Ball, is it gives you a surfacethat's an unstable surface. So, if you're not squeezing those ab muscles tight, you'regonna kind of be rolling around everywhere. So even just sitting on a Swiss Ball, if you'rereading a book, watching TV, at your computer, this is going to help strengthen those muscles.The first exercise I'm gonna have you do is called a pelvic tilt. Now we talked aboutthe pelvic tilts a little bit for stretching when you were lying down. Now this one's actuallygonna be some strengthening. The key when you're on the Swiss Ball is you want yourback to stay nice and straight. You don't want you upper body swinging around. You wantthose muscles to stay tight to keep you from

falling off the ball. So I usually have everybodyjust kind of have you feet about shoulder width apart so that gives you some good balance.Now the first time you get on a Swiss Ball, you might roll right off, so be very carefulif you're starting for the first time. Get a friend to hold on to it for you. If youdon't have anybody with you, lean it up against the wall so you have something holding onto it. You can even start off holding on to it yourself and that will give you a littlemore stability. So you can start doing your exercises like this, and once you feel likeyou've got the balance a little bit, then you can let go, put them in your lap and thatwill be a little bit harder for you. When

you get a Swiss Ball, you want it to be highenough where your knee angle is about a 90 degree angle. This one might be a little bitlow for me, but that's just because it needs a little more air. But really close to 90is what you want. So the first thing we're going to do, we're gonna do those pelvic tilts.So what I want you to do is I don't want you rolling back and forth like this, rememberwe want our upper body to stay nice and straight, and you're just rolling at your pelvis. So,it's a little provocative, but this is really getting those lower muscles working, moving,getting them a little stronger. Remember, you wanna keep those ab muscles nice and tightwhile you're doing it. Now, when you're on

the Swiss Ball, you don't wanna go all outbecause you'll be sore later. So start off with just about 10 in each direction. Whereyou're really trying to go to the back, go to the front. Nice and controlled. The ball'snot rolling around. You're not rolling around. Your upper body staying nice and straight.The next one you're gonna do, is then a side to side tilt. We call this a lateral tilt.Same kind of thing, you want to keep your upper body straight, but you're just tippingyour hips up and down. Just back and forth, get about 10 times. Then what you can do,we call hula hoop or some circles. You're just rotating that around. Now remember, youdon't wanna be doing this. You want that upper

body to be straight, but you want those hipsto be moving. Rolling them around. Then go back the other way. Rolling them around. Alright,good. Now that those are nice and loose, you can start adding some combination moves toget those muscles really working. So the first thing I'm gonna have you do, remember youcan hold on if you need to cause this is gonna be really hard the first time you do it. Whatyou're gonna do is your gonna just take your foot, and lift it about that much off theground. You don't have to lift it high, but you're just gonna lift it off the ground.And then you're gonna slowly come back down. Now remember the key is control, so you'renot doing this, cause then that's not working

Leave a Reply