Hey y’all, it’s Doctor 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 paining 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. Justing up is not gonna get that piriformis stretch. Buting 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 thening 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.
Sciatica Leg Pain Relief
rtf1ansiansicpg1252deff0deflang2057fonttblf0fnilfcharset0 Arialf1fnilfcharset0 Calibri generator Msftedit 220.127.116.119viewkind4uc1pardsa200sl276slmult1qjlang9fs36 Hi, I’m Paula Moore The Chiropractor and I’m going to show you a sciatica leg pain relief exercise. It should be know that the majority of people whoe to see me as patients who have been diagnosed with sciatica, don’t have true sciatica. They do have leg pain that is mimicking sciatica. In other words, it is running through the buttocks and down the thight, right down to the ankle but it stems from a different place. It’s not the sciatic nerve. It is from a tight muscle in the buttocks, known as the piriformis muscle. It clamps down over the sciatic nerve giving you sciaticlike symtoms. par You chiropractor can tell the difference between these two. True sciatica and a piriformis muscle problem. I’m going to show you a stretch to get rid of the piriformis muscle problem and the resultant leg pain. If you do this stretch and notice your leg pain starting to decrease, you probably didn’t have true sciatica and that’s great, because sciatica is harder to treat. par So you want to sit fairly close to the wall and swing your legs up so your heels touch the wall. If you leg pain is on the left, then take your left ankle and place it over your left knee. Now some of you might find that this position is already very difficult to get into because your piriformis muscle has be very tight. If you want to increase the stretch, shuffle up closer to the wall with your buttocks. If you want to deepen the stretch yet again, slide your right foot down the wall so that your knee is bent. You can increase the stretch by gently bringing the left knee toward your opposite shoulder. That is the perfect position to lie in for the next sixty seconds using your breathing to relax. par Do the stretch on both sides, even if your symptoms are only on the left, as you need to stay symmetrical. 60 seconds on both sides. Remember to increase the stretch by pulling your knee gently toward the opposite shoulder or by sliding the opposite leg down the wall.
Standing Piriformis Stretch For Pinched Sciatic Nerve
Wee to Stability Before Strength. My name is Oscar and today I will show you how to stretch your Piriformis muscle in a standing position to help you alleviate your pinched sciatic nerve. You’re going to start the stretch by holding onto a wall or stable surface and slowly cross your right or left leg over your other leg and slowly bend your knees and shift your weight towards the back of your hips you should feel stretch deep in your gluts and this is where your piriformis muscle and sciatic nerve run.
uh. hold for fifteen thirty seconds now runners know this stretch as a figure 4 stretch because you’re actually making a 4 with your body. You should feel a difference between your affected side and unaffected side meaning that you’re affected side will be tighter and will benefit from holding the stretch longer than the unaffected side.
It’s a good idea topare your two sides because it will give you a good indication of the improvement of your affected leg After fifteenthirty seconds repeat the same steps on the other leg. For a deeper stretch you can drive your hips back and or use your freehand and push away your knee even though one side feels tighter in a few days or weeks you should notice a difference not only in the flexibility but also the pain you’re experiencing as you be more flexible, the pain will start to subside continue to stretch most days of the week, if not everyday Thanks for watching. I hope this tutorial tutorial wasrmative and helpful.
Yoga For Lower Back Pain
Hey everyone. Wee to Yoga With Adrian. I am Adrian. And today we have a sequence for the lower back. This is something that you requested and I think it’s awesome and really dear to me because I very much believe in the healing power of yoga practice, keyword, practice. So I encourage you invite you to try this tutorial more than once. And embrace the repetition. You might favor the tutorial or click the ad to tab below so you can find it more easily. But this is something that I think if you practice regularly, will really provide you some yummy benefits, and hopefully get you living pain free, in the back. So let’s check it out. Shall we Hop on the map and let’s learn yoga for lower back pain.
Alright my friends, we’re going to start flat on our backs today. Using the support of the Earth to tend to the lower back. I just love all poses on the back because it reminds me that we are supported. So, if you want to go there with me. If you want to go oh nevermind, can’t sing that explicit lyrics. If you want to go there with me you can just kind of take a deep breath in and already just feel relief from the idea that we are supported by the mat, by the Earth, by this moment. Feel like a little bit of consciousness goes a long way.
So, take a deep breath in. Long exhale out. Then slowly we’re going to wrap the arms around the shins. Might interlace the fingertips here. And nice and slow, let the kneese in towards the heart. So if the lower back is already starting to talk to you, you have a couple options. Palms cane to the knees. This is great. Or again, we can interlace. Now rather than hardcore squeezing, just breathe here, relax the shoulders down. Let the weight of the elbows drop. And we have two options. We’re gonna rock a little side to side, just kind of massaging the lower back. Not squeezing like I do normally in Hatha yoga, but just kind of letting the space be. So I have an option here, or I have the option to draw circles with the palms. So just take a second here on your own, because everyone’s different so hard to do yoga for this and yoga for that, because everyone’s different everyones’s experiencing different sensations. So just try to honor that and I’ll encourage you to listen to your body, be gentle, and of course, modify up, modify down as needed.
So what we’re doing is drawing circles with the palms on the knees one way and in the other. Or, we’re fingertips interlaced, going left to right. Might even linger on one side if that feels good. And then close your eyes. Look away from the tutorial, and just take a second to feel both these things out. To check in with the lower back. Make sure you’re breathing deep. Awesome.
Then when you feel satisfied, slowly overlace the soles of the feet to the mat. And we’ll inhale, reach the fingertips all the way up and overhead. Nice and easy. We’re gonna just rock the pelvis here. So, I’m gonna rock the pelvis so that the lower back bes kind of a rainbow over my mat. If I wanted I could slip my hand underneath, there. And then I’m just gonna rock the pelvis here. Get sassy. So nice and easy we can bend the elbows as I tuck the pelvis. And then exhale, tailbone down. Navel stretches long, belly stretches long. And then we switch.
Doesn’t even matter what you’re inhaling on and what you’re exhaling on. Just breathe deep. And I’m sure this is gonna look great on the tutorial. But we’re just kind ofing into, almost a little sensual pelvic rock here. But it’s awesome because we’re massaging the top of the buttocks here. And we’re just loosening up, finding a little soothing movement for that lower back. Staying grounded to the soles of the feet. Just do a couple more, stretching the belly long, as the lower back lifts up. And then maybe drawing the navel down as we lenghten into the tailbone, lower back flush with the mat. Do a couple more on your own. Like a baby bridge, baby setu bandhasana experience. Cool.
When you feel satisfied with that I got a little zen’d out there out there when you feel satisfied, we’re gonna lift the knees back up, and we’re gonna cross the ankles, and we have an option here. If you’re really tending to lower back relief, skip this, rock to one side ande sit up. If your lower back feels tight, and you feel like this might be good, join me in a little rocknroll up. So I’m gonna grab the outer edges of the feet and begin to rock a little, front to back. If it feels like that’s yummy, do it a couple of times, massaging the spine remember it’s all connected. If this is a great way to just kind of relieve tension, then stretch and soothe the spine. Now if you’re a little more sensitive today, again, we’re all different approaching this different, then just skip that move ande to crosslegged position, which is where we will all meet.
I have a blanket here, conveniently. I’m gonna lift my hips up on. You can use a towel or blanket, or nothing at all. As wee to crosslegged, and bring the palms to the knees here. Nice and easybreezy, we inhale, press the palms into the knees. Extend through the crown of the head. Lift your heart, just open. Then on an exhale, chintochest, navel draws back towards the spine. Wee into what I call Mr. Burns pose here, rounding forward.
Breathe, breathe into the back. And then inhale, extend, tagging a little weight in the elbows here. Open the chest, the heart, and exhale. Same thing, chintochest, rounding forward. Go ahead and catch the weight in the palms. And take a couple breaths here. Stretching the skin of the back. The breath can be so healing. So take some nice, long, smooth, deep breaths here. And then slowly we’ll rock all the way back up, ande to all fours.
Nice and slow, take it easy, honor the body, enjoy this practice, this time. So we’re gonnae to all fours. If you want you can sneak in a gentle Cat Cow here. Then we’re gonna take the right leg and lift it gently all the way up into a lunge. Now again, if the lower back is tight, breathe deep. If the lower back is tweaking, you might, save this. I mean I just don’t want anyone with lower back pain to do anything that they don’t want to do. So just listen to your body, and breathe. I’m going to heeltoe, heeltoe my right my foot out a little bit wider than I would normally in a runners lunge. You might even turn the right toes out slightly. And we’re gonna bring both palms in towards the centerline.
Now, I’m gonna curl my left toes under, walk my left knee back, and slowly sink into the hip. So what I’m doing is this might seem a little counterintuitive. But I’m streching the front of that left hipcrease. The psoas here that wraps, literally from here to here which often causes some crabby, crab crap in the lower back. So we’re finding a nice opening in the front of that hipcrease. We have the palms here to support us. If you want, if you have a block, or a book, and this is just too much for you, you can lift the Earth up to you, baby. Yeah. Four fingertips is always good.
Now breathe. Finding what feels good, again we’re focusing on deep breathes. And opening the front of that left hipcrease, the psoas. If, feels right, you might lift that knee for a pulse or two. But if we’re supertight then that might not be an option. And you might stay up nice and lifted. Couple more breaths here. Smile. Relax the skin in the face. We got this. Then toe out we’lle on to the fingertips. Send the sit bones back for a little stability as we walk that right heel in. And then we’re just gonna take it for a nice little counterpose here. Right heel stays in the Earth, as we relax the weight of the head over. Pulling the right hipcrease back. This doesn’t have to be a deep stretch guys. In fact, if we’re tending the lower back we should keep it nice and spacious, nice and easy. So one breath here with the weight of the head over. Remember it’s all connected. Cool.
Then we’ll rock back onto that right foot. Come to all fours. And nice and easy, gingerly switch to the other side. Cool. So then the heeltoe, heeltoe the left foot out now. Both palmse in towards the center line. Take it nice and slow, fine integrity. And then I will curl the right toes under, walk that right knee back. And check out, what it’s like on the other side. So again, I’m focusing on the psoas muscle or we can just kind of bring your awareness to the front of that right hipcrease. Stretching it nice and long. Using the breath, to breathe, you might lift that back knee. Again, as we said before we might lift the Earth to us. If it’s really tight that might be why your lower back is hurting. So, opening up through the front body a little bit to provide relief, in space, for the lower back. Ding.One more nice, long, smooth, deep breath here. And then wee out.
Nice and easy lifting the sit bones back. Walk the left heel in towards the centerline, and release over again. We’re not sinking all the way back. This isn’t power yoga. We’re just checking in. So keep a nice spacious vibe going on here. Weight of the heades over. We breathe. And then we roll through the left foot. We use the fingertips for stability. And this time we’re gonna step that right foot all the way up to the left for a forward fold.
Now, rule of the game here is please, please, please my friends keep your knees bent. Bend those knees, keep them soft. They can be superbent generously. Then I’m gonna take my hands to the belly, draw the belly in just slightly. And let the weight of the head hang over gently. Oh yeah baby. Release the fingertips. If you have a block you can kind of rest it here, or a book. This is not about the palms touching the Earth. They can go whereever they need.
This is about feeling grounded through the soles of the feet, and then finding spaciousness in the lower back. So we breathe here. We use the exhale to let go. We find a little weight in the sit bones, and we use that inhale to maybe really feel expansion in the lower back. The exhale to ground down, find stability. Can grab the elbows here if you like. Let’s take one more nice long deep breath in, and then we let it all go.
Toe out of this forward fold today, we release the palms or the fingertips to the mat, by bending the knees generously. And then slowly, nothing fancy here,e back to all fours. Cool. Cross the ankles, nice and easy, we walk it back through. Texas. Ande back to the back for our final posture for the lower back. Yea. Hug the knees into the chest. Feel that space. Yeah. Starting to feel better. Starting to feel good. And then we’ll send the fingertips left to right. You know I like to call this Texas T. And we’ll scoop the tailbone up, draw the knees up towards the heart, and then this is not about forcing. This is about, again, gentle, finding ease, creating space in the lower back. So I’ll gently melt the knees towards the right side. And rather than keeping the knees practically hugging up towards the heart like we normally do, give yourselves a little more space. So again, rather than drawing the knees all the way up here, I’m letting myself have a little more spaciousness, a little more, just space. So I breathe here.
I can take that left palm, of course, guide it a little deeper into the posture. I’m breathing now again, into that psoas lower back, outer edge of the hip. Yummy. So I’m encouraging us to start here as a way of just again, moving with ease but you can, of course, hug the knees up and play with anything in between. Couple more breaths here, you might turn to rock onto the right ear. Then on an exhale, nice and easybreezy. Melt it back through center. Itch your nose if you have an itch, and then send it to the other side. Here we go.
Again, I’m giving myself a little more space using the right palm to guide and get a little deeper. I’m not anchoring anything. I’m just kind of letting gravity do its job. Nice, long, smooth, deep breaths. Turn it onto the left ear if that feels good. Softening through the face, and again, we breathe. Cool. Gently, making your way back to center, you can end with a nice flat back fullon body stretch. Or, so ask yourself what feels better. Open, or we’ll turn over onto our bellies ande into a Child’s Pose. Bellyes to the top of the thighs as we release here.
Swiss Ball Core Back Strengthening Exercises Basic Ask Doctor Jo
Hey everybody, it’s Doctor 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 yourputer, 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 somebination 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 slowlye back down.
Now remember the key is control, so you’re not doing this, cause then that’s not working those muscles. You’re gonna bring it up, a little pause, slowly bring it down. And then alternate feet. At the same time you’re keeping those abs nice and tight. Try not to move the ball around a lot. It’s gonna move a little bit, but you wanna stay stable. You don’t wanna end up falling off. Good. So you’re just gonna do that about 10 times the first time you do it. If you’re not super sore afterwards, then you can the repetitions until you’re sore and then do 2 more after that. The next step is now what you’re gonna do is you’re gonna kick your leg out. So you’re just kicking straight out. Come back in. Remember you’re trying to keep everything nice and still. Alternating legs back and forth. Kicking out.
Good. Going back in. Alright. SO now if you wanna bump it up a little bit, if you’re feeling pretty good, feeling pretty confident. What you’re gonna do now is you’re gonna get your arms involved a little bit. So what I’m gonna do is I’m gonna go back to lifting a leg, but this time I’m gonna lift my upper arm up. And alternate back and forth. Keeping everything nice and tight. Keeping those abs tight. Trying not to slide the ball around too much. Not falling off the ball, getting hurt. About 10 times with that. If you’re feeling really confident and you’re like Oh that was really easy try doing it on the same side. So now you’re gonna lift both of them on your left side, both of them on your right side. Same thing, remember you don’t want to be wobbling around, if you’re wobbling around, that’s what’s gonna get your hurt. That’s what’s gonna make you sore. So keep those abs tight. Lifting back and forth. Good. I’m gonna show you one more progression. There’s a lot of progressions, but I just want you to start out with some simple stuff, see how it feels. Then you can check out our progression tutorials for some harder exercises. The next one, if you felt like those were pretty simple, what you can do then, you can lie down on your back and now lift your legs. Now see, the ball’s moving a lot more. So you really need to hold those abs tight. Nice and slow. If you feel like you’re having to bring your leg down too quickly, then you’re not quite ready for the exercise yet. Just going up.
Going up. Good. And then rolling back up. Alright, so there you have it. Those were your Swiss Ball exercises for back strengthening and core strengthening. Now remember these are really high level exercises, you’re gonna probably feel it, so build yourself up. Don’t go all out at one time. If you like these exercises, please click the like button, leave us ament. And if you’d like to see more educational tutorials or exercise tutorials, please check out my website at AskDoctorJo. And remember, be safe, have fun, and I hope you feel better soon.