Hello i'm doctor heather moore owner of total performance physical therapy.Today we're going to go over the best exercises for sciatica.There's really one main stretch that you can do a bunch of different ways if you're getting numbness and tingling down your leg, if you'r e getting pain through your back, in your butt you should do this stretch multiple times throughout the day, when you do it you want to try and hold it for about 30 seconds, you want to try and perform 6 repetitions if you can't do it for.
That long that's okay hold it for as long as you can, if for any reason these are going to increase your pain you need to stop immediately and call your doctor but this should alleviate a lot of your body pain specially if you are sitting for a long period of time or you get a lot of pain down your leg.The first one is in the seated position you want to sit up nice and straight, you want to cross your ankle over your knee if you feel a stretch.
There that's where you need to stop, if you don't feel a stretch there all you wann do is sit up and lean forward and you should feel a greater stretch through your butt, through your hamstring which is in the back of your leg and through the side of your leg, you may even feel a little bit on your back depending on where your tight is again this shouldn't hurt and should feel like a good stretch, you could do this sitting at your desk all day long, you also want to make sure that you concentrate on both sides not just.
The side that hurts, piriformis muscle which is what this is stretching on both sides and will tag evenly on your sacrum or your tail bone so you want to make sure that you do both sides and not just one.The next way to do this stretch is standing up, you want to find a surface where you can put your leg, your hip at about 90 degrees and you're going to bring your foot up and you're just going to have it lay on the table and you're going.
To let your knee drop to the side, if your knee doesn't fall all the way down that's okay, don't force it down let it just stay there again if you get, if you're in this position and you dont feel a stretch you can now begin to lean forward, you're going to feel the stretch in your back, in your glut, in your hamstring and all the side of your leg, this should not be painful it should feel like a nice stretch this one also you want to do 30 seconds hold about 6 repetitions and you want to make sure that you hit both.
Sides.The final way to do this stretch is laying down, so you want to lay on your back and this is a good thing to do when you get up in the morning, go ahead and bend both your knees up and then you're going to cross your ankle over your knee, now again if this is where you feel a stretch stop right there and hold it, if you don't feel a stretch in this position you're going to reach both arms behind this leg and you're going to pull it.
Up towards your chest, you should feel a stretch again in the back, in the glut, in the hamstring or maybe even on the side of the leg, it should not hurt it should feel like a nice gentle stretch, you want to hold this about 30 seconds and you want to do about 6 of those you can do this as many times during the day as you would like there is no set number or times that you can do this, anytime your tight you can do this and it will not harm you.
How To Apply EX9 Kinesiology Tape For Sciatica
Hi, i'm leanna with ex9 tape and exotrinity sports.Today i'm going to show you a taping application for sciatica nerve pain.Cut two long pieces of tape and round the edges with a pair of sharp scissors.This will help prevent the tape snagging and fraying as it contacts your clothes.Apply the first piece to the outside of the hip and now with a 7580 stretch, lay the ex9 tape around and down over the glute and over the hamstring.Now take the second piece of tape and anchor it with zero stretch above the first piece,.
The Knee Pain Guru on How To Treatment For IT Band Knee Pain
Today i'm going to show you an easy way how to get rid of your knee pain a lot of the stuff that i've seen on the internet is showing you how to get rid of a lot of times the it band on the outside of the leg is tight, and that causes, actually causes the leg to externally rotate.So what happens is, what i've seen on the internet is, you'll have people trying to roll out with a foam roller on the outside and it's really painful it takes a long time, it hurts like hell.
And to be quite frank there's an easier and much more effective way of doing it and i'm going to show that to you right now.So what you're going to need is a clock and about a minute and what you are going to do you're going to be seated or be on the floor if it works for you you're going to grab your leg the bones in your lower leg, get a good firm grip on the bones in your lower leg and then you're going to rotate.
The bottom part of that leg out.What you're going to do is wait for about a minute in this position try to get as relaxed as you can possibly can and wait to see what happens now for the sake of this tutorial i'm going to let this go however what's really important with this is that you want a before and an after so before you start the exercise go ahead and kind of check and see how tight the it band is and then and how your knee feels.
If you have any pain discomfort in it, whatever go ahead and rotate that out hold it in that position for about a minute and then go ahead and let that loose and then recheck your it band to see how it feels and then see how your knee feels.What's really important is the before and after because the idea is you're only creating comfort now a little caveat to this is if you cause any pain by rotating that out don't do it! it's real important with that.Now, give me some.
Feedback on this, send me an email let me know that this works for you how it turned out for you and also if this resonates with you if this feels right somewhere on this page there's a place where you can put in your first name and email address and i'll send you a free report that goes into the entire program all of the pieces that i put together in terms of eliminating chronic knee pain so, thanks a lot and i hope you got a lot of benefit from it!.
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