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
SI Joint Dysfunction Exercises Stretches Ask Jo
Hey everybody, it's Jo! I just got anemail the other day from someone named S.S. Could it be Sylvester Staloneéé He did sayhe was at work and injured his hip. Could it be doing stunts on a new movieéé Anyway,he did say he went to his and his told him he had an SI joint dysfunction. Sowhat we are going to talk about today is how to do some stretches to hopefully get yourpelvis back in alignment with your spine. That's what's going on with your SI joint.The SI stands for sacroiliac joint which is the sacrum, your spine, and the iliac, yourhips. So let's go ahead and lie down on your back, and we'll get started with some of thestretches. Now the key with this one is, you
need to go to your physical therapist or to find out which way your hip is rotated. Once they find that out, they can do the techniquethere, and then they can give you the exercises you need to continue to do. So this is whatwe are going to do to keep it in place after you have already gone to your therapist, andyou know what side it is, and they have already fixed it one time. So let's just say thatmight right hip has a posterior rotation. That is what you might hear from your therapist.So what you are going to do if it is on your right side, which means it's going back, youare going to put your left leg down. What you are going to do is you are going to bringyour right leg up in this position. You are
going to try to push up towards your chest,but what you are going to do is put your hand there, and push into your hand. So your legis actually not going to go anywhere. So the right leg is going to be pushing up towardsyou, and your left leg is going to be pushing down into the floor. At the same time, youpush down with your left leg and up with your right leg. Alright for 3 seconds you are goingto push as hard as you comfortably can without holding your breath. That's the key. If yourface starts turning red that means you're holding your breath. You don't want to dothat. So what I'm gonna do is I'm pushing down with my left leg, pushing up with myright leg as hard as I can without feeling
any increased pain in my back. Pressure isokay. You are going to do that 35 seconds, and do that 3 times. Once you get that done,You can bring both knees back up, then I'm going to have you grab a belt. What you aregoing to do is your going to put the belt around the front part of your legs. Wrap itup nice and tight, for Adrienne! Your going to hold it there, and what you are going todo this time is the same kind of concept except you are going to push out with both legs intothe belt. Almost like you are opening up like a clam shell, but the belt's not going tolet you go anywhere. So you can hold onto it if you need to if it is not a super tightbelt. Push out, push out, push out for 35
seconds as hard as you can. Remember, don'thold your breath. You have to be able to talk while you are doing it. Relax, and do that3 times in a row. Okay, push out as hard as you can. Push, push, push, push. And thenrelax. Alright, the next technique that I'm going to have you do is go the opposite direction.So I've got this handy dandy turtle here to help me out, but you can use a pillow, ifyou have a ball like a volleyball or basketball or anything like that, you can use that. Youcan even, if you have nothing else, use your hands inbetween. This is basically so yourknees squeezing your knees together. So you are going to put something in between yourknees. Same concept, squeezing in as hard
as you can. Push, push, push in while youare breathing, no holding your breath. 35 seconds, and you're going to do that 3 timesin a row. If you do that, and it's a true SI joint dysfunction, that will help slideit back into place, and there you go. Alright, there you have it. Those are some stretchesfor your SI joint dysfunction. Sly, if it really was you, call me, and make sure youclick the like button, and comment on how much you liked it. If you want to check outsome more exercises or if you want to see some educational tutorials, go to askjo And remember, be safe, have fun, and I hope ya'll get better soon!
Physical Rehab Program McKenzie Method Middlesex
(string music) The McKenzie Method is asystem that was developed by Robin McKenzie, atherapist out of New Zealand. It allows the ianto ask certain questions to develop a patternof recognition of pain, especially back and neck pain. So treatment reallydepends on the assessment, and this is the beauty of the system.
So you're a patient, youcome on in you see me, I ask you a series of questions. I come up with kind of athought of what's going on. And then we test it. And it's simple the waythat we test things. It almost seems too simple. But it's all about pattern recognition. I bring you through a seriesof repeated movements.
While we're doing this, I'meducating you about your pain. We're seeing what effect thesemovements have on your pain. If it makes it better,if it makes it worse. So it teaches the patientwhat movements to avoid, what movements they need to do. Based on that, theassessment portion of it, with the repeated movements,those usually tend to be the exercises thatthe patient has to do.
And it really really empowers them. So its making them understand their pain rather than somebodytelling you about your pain. Currently I think there'sabout 40 therapists in the state of Connecticutthat are certified. Middlesex actually has10 of those therapists, which is pretty impressive. With healthcare the way itis, with copays going up,
high deductible plans, onaverage I probably see a patient about six to ten visits at most. Whereas some therapistsyou are there months and months and months, you hear people go, 'oh I had back problems intherapy for three months.' That's not my goal. My goal is to get you inand out and empower you, as a McKenzie therapist.