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,
Floor Stretches for Lower Back Sciatic Pain Stay Fit Personal Training Tarpon Springs FL
Hey everybody! It is Matt Barber, NationalAcademy of Sports Medicine, Corrective Exercise Specialist. On a previous tutorial we talkedabout corrective exercise as far as the lower extremity. I showed you four different stretchesthat can help you alleviate lower back pain. All of those stretches in that tutorial wereperformed either from a standing or a seated position. So, for you folks who have troublegetting on and off the floor, that was a good place to start. This tutorial today, is goingto stretch those same four muscles but it is going to stretch those muscles as you cansee here from a kneeling or a lying position. Just gives you some variety, stretches thosemuscles from a different angle. Ok, so again
these stretches are very beneficial when itcomes to alleviating lower back pain. The first one I am going to show you is the hipflexor. In the previous tutorial, I showed this exercise in a standing position. Today I amgoing to show it from a kneeling position. And again, it hits those same muscle groupsjust at a different angle which is very beneficial. So, in a kneeling position, same concept weare going to move the front of the pelvis up and squeeze my right glutes, I pull mybelly button in, I am bringing my hips forward. So as I bring my hips forward, that is whenI get that stretch in the front of my right thigh. This is called a static stretch, soI am holding it for 30 seconds to a minute.
There is different types of stretches we coulduse. Today, we are starting with static stretches that is good for beginners is a static stretchto help correct muscle imbalances. This is again, thirty seconds, then I would turn around,of course and do thirty seconds on the other side. Same concept, tilt the front of thepelvis up, left glute is tight, the belly button drawing toward the spine and I am holdingstatically for thirty seconds. This is your hip flexor kneeling stretch. Next one, I willbe in a seated position and we will do a seated hamstring stretch. There are lots of differentways we can stretch the hamstring. Here is one, nice, tall posture, reach toward thefoot, hold for thirty seconds on each side.
Maintain posture. Do not lean forward likethis too much because we want to promote good posture at all times, not poor posture. So,thirty seconds to a minute on one leg, thirty seconds to a minute on the other leg. Nextone is called the piriformis. We do this in a seated position on a previous tutorial, todaywe are doing it from a lying position. I am placing my left heel on the center of my rightthigh, and then with this left hand on the floor, I am pulling my right hand I am pullingmy left knee toward my right shoulder, holding statically for thirty seconds. You feel astretch right there. Anybody out there that has had sciatica issues, this stretch willhelp alleviate any pain that you have from
sciatica. This piriformis muscle is commonlytight in many people. So, again, thirty seconds on one side, and then I would do thirty secondson the other side. I am only showing you a few seconds in the interest of time. Thatis stretch number three. Stretch number four is the latissimus dorsi stretch. This muscleagain is very important to stretch it out to help alleviate lower back pain. The latissimusdorsi connects into the pelvis via the thoraciclumbar fascia. Alright, so, if that muscle is tight,it tilts our pelvis up and puts stress on the lower back. So I am going to show youa child's pose stretch, which looks like this. I am letting my butt come down towardsmy heels, I am reaching my hands forward,
my ears are next to my biceps, and again Iam holding for thirty seconds. I can progress this by bringing my hands together like this,if I want a better stretch. But again thirty seconds on that stretch. So, try those fourstretches. It will make a difference as far as helping your form better, but more importantlyas far as getting you out of pain, specifically lower back pain. Thank you for watching!.