Have you heard of sciatica? a lot of people complain about nerve pain down the back of their leg. Usually the cause is within the lower back or pelvis. I’m going to give you 2 stretches today for the sciatic nerve. It is the largest nerve in the body. It runs down the back of the leg and splits into two behind the knee. It runs the whole way to the foot. It can cause shooting pain, numbness, tingling, dead leg feeling or the feeling that your leg is falling asleep.
The first exercise is this. it is called flossing. we are going to sit up nice and straight here. What you are going to do is straighten the affected leg or the leg with pain. Stretch that leg out and look up at the same time. As you are doing this, if you are doing it right and you are doing it on the painful leg, it could actually make the symptoms travel down your leg. That is ok. You are putting a stretch on the nerve. We are going to hold that 5 seconds. Then bend your knee and look down. 5 second hold.
Here. 5 second hold, 10 times each way. this is called flossing. The next exercise is called a slump stretch. Same idea here, as you are doing this exercise, you could experience increased symptoms down the leg and that is ok. Outside of the flossing or this exercise, no other exercise should increase the pain travelling down the leg. Everything else should actually decrease the pain in the leg and you will experience more pain in your lower back. What we do is this: Feet against.
The wall, knees straight, fingers interlocked behind the head. then you are going to slump forward. So bring your elbows in. There you go. This should cause pretty sharp symptoms down the back of your leg. It is called the slump stretch and it is ok to feel increased pain down the back of the leg. We hold this for 30 seconds and we do 3 of them in the . Now if that is too difficult, if that is too advanced, here is what you can do: Place your arms behind you and sit up and arch your back. What you want to.
Try to do is if that is too much for you, if that is too intense, you can place your arms behind your back and simply arch your back. Rock your pelvis forward. That will do the same exact thing but it is a little less intense than interlocking your fingers behind your neck and leaning forward. This is a little more basic. So you can modify. The same idea though 30 seconds, 3 times. If you can at least get yourself to sit up straight with the legs straight, feet flat against the wall, you are in good shape.
The third exercise you should do for sciatica or symptoms running down your leg is this: Realize that with symptoms travelling down your leg, often there isnt a problem within the leg. The problem is within the lower back or the pelvis. The sciatic nerve, the nerve roots where it originates is in your lower back. If you are getting pressure on the nerve roots there either from disc degeneration, from a herniated disc or, as is also common, a problem within the pelvis and the sacroiliac joint. If you have a problem there that is.
Putting increased pressure on the nerve, that is what creates the symptoms in your leg. You can think about it like this: if you have a long garden hose and there is water running through it and you pinch one end, obviously at the other end you are going to have less water flow. Same idea in your body. If you pinch that sciatic nerve, that is what creates the symptoms. That is what changes what you are feeling down your leg. The solution isnt to continually address the problems in your leg. Or to put heat on.
Your leg or ice on your leg. the solution is to relieve the pressure on the other end of the garden hose or the other end of the sciatic nerve. So what you need to do is figure out what is causing the symptoms down your leg. A good Physical Therapist can help you do that and they can decipher through testing whether it is coming from arthritis or disc degeneration or stenosis in your back, a herniated disc or a problem in your pelvis. So the third exercise that you should be doing is the 3 exercises that are addressing the.
Neural Glides for Ulnar Median Radial Nerves Ask Jo
Hey everybody, it’s jo! today we’re going to talk about neural glides or neural flossing. That is to get your nerves moving if you’ve had damage to them, if you’ve had surgery and maybe have some scar tissue around them. So let’s get to it. You probably were wondering why I was making funny faces just a minute ago. You have three different nerves main nerves in your arm, which is your ulnar nerve, your median nerve, and your radial nerve. So with your ulnar nerve, to stretch that one out, you’re gonna put your pointer finger.
And your thumb together making an okay sign. you want to flip it up and come back down. Some people are only going to be able to get to about right here before they feel that stretch in the nerve on the outer part of their arm. So if you can only get to here, that’s fine. You can do that, and do that about 10 times. Then eventually you are going to go a little bit further, coming up and down. And hopefully you will be able to get all the way up so you can make bird man face. Alright, the next one is your median nerve.
That one is in the middle. you can put your arm straight out to the side, and you want your palm to be up. You’re going to keep your fingers as straight as you can, and then move at your wrist bringing your fingers down. Now some people going just straight down will be enough stretch. If that’s not enough stretch for you, then you can take your head and to the opposite shoulder, and go down and up. Same thing, just do about 10 of these at a time because if you do too many, you can also irritate the nerve. Now if you get 10 of these.
And you still don’t feel a stretch, you can take it back a little, turn your head, and then stretch. Little pause at the end, and come on back up. The last one is going to be your radial nerve on top because it’s rad. You’re going to put your arm out again, but now you are going to put your hand and palm down, and repeat the same way, going down and up. If that’s not enough for you, then you can turn your head to the side, and go down and up. If that’s still not enough, go back just a little bit, and go down and up.
The last thing i am going to show you is actually doing some neural glides in your leg. a lot of people will do this for their sciatic nerve. So I’m going to hop up here and show you. So if you’ve been diagnosed with nerve damage in your leg, you’re going to want to sit up in a chair or on your couch, just where you are comfortable. Now stick out your leg, and pull your toes toward you. Now some people might feel a pull as soon as the pull their toes towards them. If you feel a pull with that, then you’re just going to point your.
Toes and and flex your toes back and forth. that’s moving that nerve up and down. it’s gliding it back and forth. If that’s not enough, then you’re going to slump your back down, pull your chin towards your chest and then do the same thing. Pulling your toes towards you and pointing away from you. It’s simple as that. Make sure you just do about 10 to start off with because you don’t want to irritate those nerves. Those were the exercises for neural flossing or neural glides. And remember to just start off with about 10 or so, and.