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 Get Rid Of Sciatica Pain Crazy Fast Sciatica Cure Try EFT Now Energy Healing
Now You Can Heal Your Sciatica Pain, Naturally.Try This Easy New Energy Therapy, And Feel Relief In The Next 10 Minutes. Welcome, my friend.Nigel Normanton here, from Yorkshire, England. You know, millions have already healed themselveswith this simple technique. Now in this short tutorial, you can try it too.Listen You're obviously tired of repeatedly treating your sciatica pain symptoms. You've likely tried tons of traditionalsciatica remedies. And you're sick of hearing there's noquick cure.
But look â€“ It's not your fault! You'vesimply been sold the old, conventional ways of Western medicine, of â€˜Big Pharma'. You've only been taught to treat the symptomsâ€“ not heal the cause â€“ righté. Naturally, this simple 2minute techniqueworks in a totally different way. Heal the hidden emotional cause â€“ and likemillions of regular folks, you too will feel the rapid relief you're hoping forâ€¦ Look if you're familiar with the â€˜TheSecret' movie, Abraham Hicks or the Law of Attraction,.You won't be surprised to learn that many
openminded movie stars and bestselling authors.Such as Louise Hay, Wayne Dyer, Bob Proctor, Joe Vitale, and Jack Canfield (the â€˜ChickenSoup' guy)â€¦ All swear by this powerful selfhealing process.See If you're already aware of the lifechanging possibilities of Energy Psychology.Or the secret Hawaiian healing technique Ho'oponopono. Then you'll love this unique new combinationâ€“ and the speed and simplicity of 3Step EFT.If not, you'll be staggered by the rapid results you're about to see.Which is why these famous s highly recommend EFT.
Deepak Chopra, MD says quot;EFT offers greathealing benefits.quot; Oz calls it â€“ â€œThe next big frontierin medicine!â€� And Joe Mercola confirms it as â€œAmajor component of our treatment program.quot; So hand's up who's openminded and eagerto try something NEWé . You see by any conventional standards, thisis a crazy cure for sure for three very good reasonsâ€¦It sounds crazy. It looks crazy. And here's the kicker â€“ it works like crazy too.Which is why they're calling it A Crazy Cure.
3Step EFT Emotional Freedom Techniques,or â€˜Tapping'. A unique combination of modern psychologyand the ancient Oriental healing art of acupressure. (That's like acupuncture â€“ without theneedles!) Tapping points on your face and body withyour fingertips. Whilst speaking positively yet gently to yoursubconscious mind. To clear your blocked energy channels, ormeridians. And ZAP the hidden emotional cause of yourproblem. See sounds crazy, doesn't ité But wait!It flat out works.
The combined effect is like rebooting yourbody. So it's not just for any one problem â€“ youcan try it on everything. Skepticalé If this is new to you, I can understandthat. Most people are â€“ until they try this â€“ andprove it for themselves! So It's time to dive in and test thisCrazy Cure, with two quick sessions in the next few minutes. You see, â€˜emotionally simple' problems,such as Aches, Pains, Anxieties, Allergies, Food Cravings, Phobias.
HOME REMEDIES FOR SCIATICA PAIN PART 2 II 2 II
Welcome to health care at home In our previous episode we were talking about Sciatica pain As i told you earlier that if you are suffering from Sciatica pain , you have to take hot compress. The compress i am telling you is Hot Cold compress. Hot compress sooth the tensed nerves cold compress sooth the swelled nerves. Take a bucket of water water put rock slt in it and prepare this bucket. And take normal water in second bucket take 2 towels Dip the towel with the hot water and squeeze it now put the towel to the problem area cover it.
till the time you keep feel the warmth , let the towel be on your body. Now dip the towel in to cold water squeeze it then put it on the problem area. do this remedy for half n hour and within this time you will get relief. Don't take the cold compress if you have circulatory problem. Along with this let me tell you a remedy. whenever you take milk put 810 chopped garlic cloves. put them at the time of heating the milk then consume it. and you will notice that you will get relief in sciatica pain Along with this taking proper nap is necessary as in with proper nap your muscles sooth your sciatica nerve will be relaxed.
make sure that you sleep in dark, means there should be no artificial lights in the room. if you will sleep in the dark room then too your sciatica pain will be relieved. Let me tell you a oil, take 1 cup sesame oil add 3 big spoon of nutmeg powder. and heat it nicely on the low flame after heating up, once its Luke warm then massage it with this oil. Massage with this oil on the problem area and you will be relived. Now, let us talk about what to eaté Eat lots of banana Eat Spinach, Green Peas Dry fruits
Taking honey lemon juice is also very helpful in sciatica pain. What you have to do is Take 1 glass water, put 2 spoon honey squeeze a lemon in it . Use this water 2 times in a day as its very helpful in sciatica pain. Along with this take 250gm of Parijat leaves . put them into 1 litre water and boil them thoroughly when the water is reduces to 34 or 750 ml then then strain the water and keep it into glass bottle add a pinch of saffron and mix it nicely.
Now take 11 cup of this water in morning evening. you will be relived from the sciatica pain. Acupuncture woks well in sciatica pain. if you will take acupuncture treatment from any good acupuncturist. then you will get maximum relief in the sciatica pain. Let me tell you another remedy, Take 150 gm of Carrot potato . wash , peel them and take their juice. this will be almost 1 glass of juice. Now take this juice in the morning. Do this remedy for 2 months you will get relief in the sciatica pain.
Let me tell you an external remedy, take a handful of fenugreek seeds powder mix it in a glass of milk and cook them. cook it till the time it turns into a thick paste. Once the paste is ready then take some amount of it and apply this on the problem area after applying the paste thoroughly let it apply it for 1 hour and then wash it off as this will give you relief in the sciatica pain.