Hey everybody, it’s jo. today we’re going to talk about some back strengthening exercises. So we talked a little about stretching exercises, so once you get them stretched out and you work on it a little bit, the Swiss Ball here, that’s what this big bouncy ball is, is great for working out your core, your trunk stability muscles. All those muscles around here help out your back. So you want to keep them nice and strong, nice and straight. As you’re working, you want to hold those ab muscles in the whole time. You want to.
Keep them nice and tight, but you want to be able to talk. mine are contracted right now, but I’m talking to you. And that’s what I want you to be able to do. So the big thing with the Swiss Ball, is it gives you a surface that’s an unstable surface. So, if you’re not squeezing those ab muscles tight, you’re gonna kind of be rolling around everywhere. So even just sitting on a Swiss Ball, if you’re reading a book, watching TV, at your computer, this is going to help strengthen those muscles. The first exercise I’m gonna have you do is.
Called a pelvic tilt. now we talked about the pelvic tilts a little bit for stretching when you were lying down. Now this one’s actually gonna be some strengthening. The key when you’re on the Swiss Ball is you want your back to stay nice and straight. You don’t want you upper body swinging around. You want those muscles to stay tight to keep you from falling off the ball. So I usually have everybody just kind of have you feet about shoulder width apart so that gives you some good balance. Now the first time you get on a Swiss Ball,.
You might roll right off, so be very careful if you’re starting for the first time. get a friend to hold on to it for you. If you don’t have anybody with you, lean it up against the wall so you have something holding on to it. You can even start off holding on to it yourself and that will give you a little more stability. So you can start doing your exercises like this, and once you feel like you’ve got the balance a little bit, then you can let go, put them in your lap and that will be a little bit harder for you. When.
You get a swiss ball, you want it to be high enough where your knee angle is about a 90 degree angle. This one might be a little bit low for me, but that’s just because it needs a little more air. But really close to 90 is what you want. So the first thing we’re going to do, we’re gonna do those pelvic tilts. So what I want you to do is I don’t want you rolling back and forth like this, remember we want our upper body to stay nice and straight, and you’re just rolling at your pelvis. So, it’s a little provocative, but this is really.
Getting those lower muscles working, moving, getting them a little stronger. remember, you wanna keep those ab muscles nice and tight while you’re doing it. Now, when you’re on the Swiss Ball, you don’t wanna go all out because you’ll be sore later. So start off with just about 10 in each direction. Where you’re really trying to go to the back, go to the front. Nice and controlled. The ball’s not rolling around. You’re not rolling around. Your upper body staying nice and straight. The next one you’re gonna do, is then a side.
To side tilt. we call this a lateral tilt. same kind of thing, you want to keep your upper body straight, but you’re just tipping your hips up and down. Just back and forth, get about 10 times. Then what you can do, we call hula hoop or some circles. You’re just rotating that around. Now remember, you don’t wanna be doing this. You want that upper body to be straight, but you want those hips to be moving. Rolling them around. Then go back the other way. Rolling them around. Alright, good. Now that those are nice and loose, you.
Can start adding some combination moves to get those muscles really working. so the first thing I’m gonna have you do, remember you can hold on if you need to cause this is gonna be really hard the first time you do it. What you’re gonna do is your gonna just take your foot, and lift it about that much off the ground. You don’t have to lift it high, but you’re just gonna lift it off the ground. And then you’re gonna slowly come back down. Now remember the key is control, so you’re not doing this, cause then that’s not working.
Sciatic Nerve Pain Stretches Exercises Ask Jo
Hey y’all, it’s jo and my assistant with me today is bailey again. and today i’m going to be talking about your piriformis. So lots of times I hear people say they’ve got that sciatic nerve, well actually everybody has a sciatic nerve, but you can have pain coming from that nerve, and a lot of times that piriformis muscle is causing the pain. So we’re gonna show you some stretches to stretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alright let’s go on to our backs. Here we go. I think.
We’re gonna maybe move bailey out of the way. in the first stretch for your piriformis is a pretty simple one. A lot of pictures you may get from your therapist will actually show one leg down, I actually like for you to have it staying up so you can prop your foot over it. So your gonna make almost like a figure 4 with your legs and then what you’re gonna do, the side that’s hurting, so my left side is hurting, I’m gonna cross that leg over. And what I’m gonna do is I’m gonna bring my knee with my opposite hand towards my shoulder.
Over here. so i’m pulling this leg up and across my body. and what you wanna do same kind of thing with all the stretches, you wanna pull and you wanna feel a stretch under there. Soon as you feel a really good stretch you wanna hold it for 30 seconds. So remember up and across the body. Just coming up is not gonna get that piriformis stretch. But coming up and across the body like I’m trying to bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds. And then coming back down and you wanna do.
That 3 times. now the next one to do, sometimes this is a little harder for people, but what your gonna do is your gonna keep that same figure 4, and what your gonna do is your gonna take your hands and on the opposite side that it’s hurting, so the hurting side is still up crossed over it’s still my left side. I’m gonna take my hands and put them underneath my thigh, and I’m gonna bring my leg up, and I’m gonna pull until I feel that stretch underneath there. Now some people might have a hard time grabbing on to their leg here, so again you.
Can use your belt, or your dog leash and put it under, around your leg, and pull up towards you like this. Same kind of thing, you want to hold that stretch for 30 secondsbye Bailey, we’ll see you later and then 3 times each. Alright, so now you’re gonna bring that down getting it nice and stretched. For those of you that need a stronger stretch, those might not be stretching it out quite as much, what I’m gonna have you do is I’m gonna have you turn over. And what your gonna do is the side that’s hurt again, my left side, I’m gonna.
Bring my leg up across. now as you can see, this is something you have to be pretty high level, pretty flexible to do, but it’s gonna get a fantastic stretch. So your gonna put your knee over across your body, and bring your body down. So it’s almost that same concept, you’re bringing that knee towards the opposite shoulder, but what you’re doing now, is you’re using your body weight to bring it down. You can stretch that back leg as far as you can. You can bring your arms down, but that knee is essentially going towards that opposite.
Shoulder. 30 second stretch, 3 times each. alright and there you have it. those were your piriformis stretches. So if you had some pressure on that sciatic nerve, hopefully that will loosen it up a little bit. So if you like my hair, or if you like the stretches, please click like and leave me a comment. And if you’d like to see some more stretch tutorials, or if you’d like to go see some educational tutorials, please go to AskJo . And remember, Be Safe. Have Fun. And I hope you get to feeling better y’all!.