Acupressure mat relieves back pain night’s sleep due to the constant nagging pain and no we’re not talking about that being snoring look in the bed next to you but pain in your back neck and shoulders pain pester you constantly ruining your days as well as your nights and makes you wanna pull your hair out with frustration if you said dear lord yes then we have some great news it’s called joy ups and it’s a revolution in pain reducing technology the joy ups acupressure mat and pillow will start to reduce your pain almost immediately covered in over five.
Thousand two hundred and fifty stimulation points the spiky Matt gently stimulates nerve endings it’s like a deep tissue massage only better the stem points immediately begin to improve blood flow increase in dorfman an oxy tells in release and unwind a super tight sore muscles within minutes you’ll feel more relaxed as your attention stress and pain melt away it’s so easy to simply lie down on the joy ups acupressure mat and pillow for 20 minutes you can even sleep on them if you like no problem the pillow has another 1300 stem points for your neck and shoulders.
And boy do they feel good the cover is 100 percent cotton in the inner foam at is PAHs chemicalfree meeting that you can use the mat and pillow every day they’re also extremely portable with the carrying bag you can take them to the office on business trips and even to the beach for soothing pain relief wherever you go heck you can even let your husband or boyfriend user joy ups acupressure mat em pillo but only if they promise to take you to a fancy restaurant for dinner.
Listen we know you’re suffering and we know that you might be skeptical too that’s why we offer our riskfree 30day trial with every Matt until a use it for 30 days and that doesn’t reduce your pain significantly and let you start getting the great nights rest you deserve simply return it to us for a full refund no questions asked if you order now even throw in a bonus mp3 download soothing music to listen to while you’re using your new Mac so do your health a favor and order that joy ups.
Back Massage Therapy How to for Sciatica Pain Relief Treatment, CranioSacral Techniques
Greetings again! This is Athena Jezik. We’re gonna work on some more tutorials and explain some things out. Sciatica seems to be a problem that many many people suffer from so i thought i would go through a little bit more sciatica work and explanation on how i deal with sciatica. There’s many different techniques that people have but for me this has been the most effective and i’m also learning that there’s different types of things that come from that area. Sciatica usually is pain coming from about here. When it’s real bad it will run down the leg. It’s a.
Nerve pain so it runs as though it’s a like a hot iron or a hot rod going down the leg. Very uncomfortable. Sometimes there’s pain though in other parts of the hip which isn’t really the classic sciatica but it does still involve things similar because there’s so many nerves that come out of this sacral area. So that’s another thing that i’ve been discovering. So not everything that happens with the pain and going down the leg is maybe the classic sciatica but it doesn’t matter because in my opinion naming a lot of things doesn’t really do anything except for.
Make it a disease and then a disease is only by law treatable by the western medical people. So that’s just names and labels. The thing is we want to get people out of pain. We want to move them into a space of being able to function well. So in that pain area of the hip impinging nerves and creating bad sensation or pain down the leg we’ll call that the sciatica pain and of course it comes from here and I find that it is always got a direct connection to the positioning of the sacrum.
That also has a direct connection to the position of the sphenoid bone at the occipital base and I’m gonna show you a little bit of this. I’ll just show it to you now. Excuse me it’s early in the morning and I’m kind of foggy today. So the sacrum is sitting here and in that sacral bone there is a lot of nerves that come out from here. These little holes are where they come out of so if that is position a little bit crooked on there, which happens quite a.
Bit then we’re gonna have this pressure. The nerves are not going to be coming out with the proper alignment and the nerves are gonna have pressure on them when they are twisted a little bit. sometimes this bone can be in a position that’s a little more like this or it can also be an a combination of that particular pattern so it’s important to be able to allow this bone to be able to lengthen down. This is something better done if the body can do it itself. If it’s forced into it, it doesn’t always mean that it’s going to hold.
Because there’s a bunch of stuff underneath there. The network of the facial structure, the membranes under that that will twist like a nylon stocking and so if it’s forced back it will go back but because of the underlying structures there it will pull it back into that odd position. This is translating up into the head and because I’m a cranial sacral therapist and I’ve been doing it for so many years I have a lot of understanding how these connections are made. So right in there where the.
Purple and the yellow come together is the sphenobasilar junction. The sphenoid bone is the yellow bone right here and so that bone touches all the other bones and it does relate directly to the sacrum at this joint. So if this sacral structure is sideways, crooked on there, that’s going to be placed and it’s going to be like so The same thing is gonna happen at at the head. This sphenoid bone is going to be out in a similar manner because it’s a counterbalance for what’s going on with the body. So it keeps.
Things balanced so that we feel somewhat straight. So that’s areas that I look for in work around low back pain particularly down in the sacral area. I do not like to do the hard pushing with the elbow. For one thing You can get through muscles that way but your elbows are not very sensitive as to what you’re really doing and what structures you’re on and i have found that when i’ve tried to work elbows even forearms the bones and the bony surfaces. it’s just too rough. I don’t feel good about it. It.
Doesn’t feel productive so I don’t use that method. Also sometimes when the nerve is affected there’s inflammation. So in my opinion the way that I see things is by driving yourself into that nerve, through those muscles with a bunch of inflammation going on is not really going to help the problem. So there’s little things like that that I pay attention to that I don’t know if many other people take a lot of that into account because we do get sort of a technique to loosen things up and.
It doesn’t always provide for us the thoughts of what’s happening at the subtle anatomy level. So I test this just by checking at the occipital base and at the sacrum to see the position of everything and once the position is established then I can go in and work with the sacrum in order to correct it. Sometimes this will be corrected quickly and sometimes it’s not corrected as quickly and I believe that a lot of that is because it’s maybe not a true quote sciatica but there’s other stuff going on maybe in the hip joint.
There might be some kind of misalignment in the pubic arch. There might be some kind of a rotation in the hip as well so other things have to happen. So here I’m just giving a little drag on the sacrum and letting it loosen up and letting it swim around and my other hand is at the occipital base. Just steadying the dural tube. And so there I just wait a little while and then I will soften the muscle area around there. I work really differently. It just kind of depends.
So much of my work is intuitive. There’s somewhat of a protocol that I follow but each person presents things differently. No two bodies are ever the same. No injury patterns are ever the same. So flexibility is important to be able to move from various techniques and not follow things too rigidly particularly in pain problems and issues Then the other thing that i will do is to get my finger at the base of the sacrum. Excuse me, at L5 S1, which is right in this area here L5 S1.
So try to put some distance between there because that’s where the jamming probably tends to be. Sometimes it’s at the coccyx. And I’ll show you that technique as well. So with that you just do a little stretching integrating in with the muscles integrating in with the tissues and then just waiting for it to move. This is going face down. There is a better way to do the sacral pull when they are on their back but this way will also open it up. Either way is fine and my other hand up here is also feeling some rotation and.
Some movement coming up the spine. So as one area of the spine is off every little vertebrae is affected to some degree. There’s a little bit of adjustment that they have to make in order to keep the misalignment aligned and the bodies just gonna do that it’s gonna work within the framework that it has and it’s gonna normalize whether a pattern is there. And so there now we’re getting it softened and now there’s a little bit of a stretch happening. I’m stretching downward with the hand that’s on the L5 S1.
And I am taking a little bit of a stretch upward. Just a little traction. No deeper than the fascial level. So we have skin, fluid, then fascia. So I’m three layers down and giving a little stretch there and i’m feeling quite a bit of rumbling going on and there is a separation happening between L5 S1 And it just swims around and the sacrum is trying right now to find its way back to the proper position. It’s a good idea, if you know cranial work to also balance it at the spenoid.
Level because the sphenoid bone, if not corrected, can pull this thing out. Sometimes this will correct the sphenoid bone but it’s a good idea to check both. She just had a couple pulses. There’s a lot of activity going on. Even though she’s not suffering from sciatica or any kind of hip serious pain problems there’s still a lot of activity going on, which is correcting little misalignments in there, which is a reason that we should be paying attention to maintenance. Even though we’re not hurting, we might wanna have.
Some kind of session just for tweaking. I see a number of people who come in regularly every four to six weeks just to be tweaked with cranial work And I myself have an hour and a half session with somebody once a month. And I love it when I get it. It took me a while to find somebody that I felt was at my capacity. Okay and then the other position is just to lay the hand on the sacrum here and curl the fingers at L5 S1 and give a little bit of traction this way.
This is a little tricky because you have to keep the palm of the hand pretty secure and the fingers have to bend so there’s quite a lot of technique in the hands in order to get the right feeling. And the hands have to work independently because I’m right at the sacral coccyx junction and I’m stretching downward on that while I’m allowing the movement, which is a little bit of a swaying motion at L5 S1. There’s a downward traction as well as this being loose to be able to align.
At the same time it’s being tractioned downward. Okay and there’s some movement happening. These techniques will usually give quite a bit of change to the pain. It doesn’t mean that one time is going to give total remedy to the problem but it does begin to correct that space. Once that’s corrected then we can go in and also work into the muscles, much deeper into the musculature. And the only reason i work into the musculature is to loosen the muscles so that they’re not sinching down around those nerves.
Because if they are sinching around those nerves then they are not gonna let go really easy even though the alignment happens so i just worked really deeply into these glutial muscles for the purpose of the muscle again, not the purpose of the nerve. And I’m careful if I go into the area where the sciatic is the main place where you can feel it. I do not go into that with a lot of deep pressure because again I don’t like going into the inflamed areas and I don’t like going into pain.
With a lot of pressure. I don’t think in my work it gives me the better results. Okay and then up front and there is many areas of the hip to take and loosen. And along the ridge of the hip as well coming from the sacrum. Working all that. And of course both sides are benefited. I won’t do too much on this side. Both sides have benefited by that. You can even go into the attachments of the hamstrings. In fact it’s a good idea to make sure that the.
Quadriceps and hamstrings are well stretched. With this there’s also some stretches that can be done with the leg, but I will show that at another time So basically what i do is corrected the position of the sacrum to alleviate the pain of the sciatic pain or hip pain. Thank you very much! This is Athena Jezik. Please subscribe to our channel and you should also visit our new website because we have over 1300 tutorials on our channel I know it can be a little difficult to navigate and find the tutorials that you want to see but if you visit us at.
Aylio Orthopedic Coccyx Donut Seat Cushion Review Ask Doctor Jo
Hey everybody, it’s Doctor Jo. It’s product review time again. The folks at Aylio sent me another cushion. This one is really neat because it’s got a hole in it. So it’s a donut cushion. It’s got a really long name, it’s the Aylio Orthopedic Coccyx Donut Seat Cushion with Contour Design. And that’s what I think makes it stand out. If you can see here, it’s got some contours in the front, a little contour in the back. And it works really nicely because this is where your legs go so you don’t end up rolling around, and then this is where.
That Coccyx area goes to take the pressure off of it. Just like all their products, what I really like the most is that it’s nice and soft. So it feels comfortable on your body. It’s got a nice firm foam that doesn’t squish down and then not keep it’s shape, so it keeps it’s shape very nicely. And then also you can take the cover off and wash it if you need to without risk messing up the inside part. Just in case it gets dirty or soiled. The donut cushions are a nice way to protect the bottom area for many different things.
Like if you’ve got hemorrhoids, if you’ve got pressure ulcers which is really big, you don’t want to keep that pressure on there so by sitting on this it helps take the pressure off and allows those pressure sores to heal. But also if you have a coccyx fracture, those of you that have one you know that it’s very very painful. So if you can sit on something and take the pressure off here and the pressure off here, you can sit for a lot longer without just getting very uncomfortable and having to get up and move. So let’s put it in the.
Chair and sit on it so you can see what it looks like. So if you put it in a chair, you want the small contour to be in the back and the two big contours to be in the front where your legs go. And then you just kind of get it situated. Again what I like about it is it’s firm, but comfortable. So then you don’t sink right in and then it defeats the purpose of it holding it’s shape to protect those areas on your body that need the pressure.
Off of the areas. What I also like about it is just like with the other Aylio cushion is that when I sit on it, I feel like I need to sit upright. So it’s good in the sense of back pain as well if you start slouching a little bit, it doesn’t feel quite right, so it makes you get in that upright position. So it’s very ver nice and comfortable. I feel like it’s a good size as well. Some of those donut cushions that you see, just the generic.
Ones, are really small, and I feel like maybe you might kind of wobble off of it a little bit. But I feel very stable and safe sitting on this cushion. So overall I really do like the design, it’s very comfortable, I think it would last a very long time. Again if you get something on it, you can unzip it and then throw it in the washer without messing anything else up. If you’re interested in purchasing the product, you can check it out in our therapy product store. If you have any questions, leave them in the comments.
Yoga for Women Yoga For Cramps and PMS
Hey ladies, welcome to Yoga With Adriene. I am Adriene, and today, we have a special supportive sequence just for us girls. This is a restorative practice, a very simple one that you can do at home. What I love about this practice is it eases cramps, it quells PMS great for everyone but also it just is a comforting supportive sequence that I can do in the comfort of my own home. You don’t need anything fancy, you don’t need any yoga props if you have a bolster and a block, great, but all you really need.
Is a towel or a blanket and some pillows. Yay, pillow yoga. So grab the pillows off your bed, steal the pillows off your roommate’s bed just kidding or your couch pillows, hop into something comfy, and I’ll see you on the mat. All right, so the first thing we’re going to do today is grab our blanket or towel and just roll it. You can roll it about this high or even a little higher, if you want. You can even put your pillow down, voila, and your blanket.
Just want to come into a nice comfortable seat. So we’ll cross the legs and give ourself a little bit of space. Often, we’re practicing halflotus or lotus, we’re kind of binding everything up. Today, we’re going to give ourself a little bit of space. So draw your heels out and then take a second to just sit up nice and tall, looping the shoulders forward, up, and back a couple times. You can close the eyes here, or soften the gaze, and we’re just taking a second to just kind of go inward and.
Land here on the mat, land here with the tutorial. Perhaps you’re feeling a little bit fussy or frustrated or perhaps you’re busy, a busy gal, and so we’re just taking a second or two here to just check in with the body. Let the weight of the legs grow heavy, let the heart lift up just slightly so we’re not pushing or forcing anything here today, considering a gentle wash as we move throughout our poses. You might take a second here to drop the chin to the chest, stretching the back of the neck, and just checking in with the.
Body. You might notice that you’re a little tired and the spine wants to collapse. See if you can maintain this nice lift in the heart as you draw your chin to your chest, a couple breaths here. We’ll turn the palms face up now, just kind of balancing out the energetic body here as we inhale, lift the chin up towards the heavens, careful not crunch the back of the neck but just lifting the chin, kind of rocking the head a little sideto side. Again, nice, long, smooth deep breaths, and then we’ll rock the.
Right ear over the right shoulder. Nothing fancy here. Arms, heart, palms open, again, taking this time to just check in with the body, check in with the breath. Drop your chin to your chest, take left ear over left shoulder, and let the mind and the body connect to hopefully balance out the nadis, balance out the energetic system, and provide a little openness or relief to the physical body. And then we exhale, bring it back to center, turn the palms face down, and we’re going to inhale. Just a little spinal flex here,.
Loop the shoulders, press the palms into the knees here as you lift your heart. Tops of the thighs, sit bones ground down as we inhale, just kind of opening the front body, opening the heart. You can find a little femininity here why not A little movement. And then on an exhale, we’ll drop the chin to the chest and draw the navel back gently, releasing the weight of the head over. And then again, we’re going to just kind of find a little self expression, a little feminine movement, a little sway, a little.
Organic gestures here. Here we go again, inhaling all the way up, nice long lift through the crown of the head, long spine, little movement. And then on an exhale, chin to chest, navel draws back, and we take a couple breaths here. You can catch the weight of your body, palms to knees here, and really breathe into the upper back. And one more time, we inhale, lift the heart. And on an exhale, release it back. And then we’ll gently bring everything back to center, head over heart, heart over pelvis. Draw your palms together and just take.
A second here to be with your breath. And perhaps just a little invitation, you can totally skip this but an invitation to just set an intention. This can be a great opportunity to just kind of mindfully cancel, clear any PMS or any business that you’ve had so far. Perhaps you’ve had a struggle in the day or perhaps you’ve been just not in a good place. So here’s a chance to just quiet the mind and set an intention, something positive, that will serve you in your.
Practice. This can be simply, ‘I choose to find more ease” I choose to surrender’. Repeat your intention to yourself, confirming it, considering it already done. And then we’ll take a nice deep breath in, and on an exhale, release, and come onto all fours. All right, so we’re going to come to all fours here, and just take a couple breaths and catcows. So nothing fancy here, just an opportunity, again, to check in with the body. We inhale, loop the shoulders, heart radiates forward, you can close your eyes again. Take a couple moments here to find a.
Little movement. And then on an exhale, we curl the tailbone under, we press up and out of the palms, pressing on the tops of the feet, and draw the navel up towards the spine. Same thing here, really inviting the body to work it out. So here’s a chance to connect to your feminine side if that appeals to you, or if that’s too newagey for you, just kind of finding a little selfexpression so that you can feel good. Inhale, looping shoulders, feeling the front body stretch. We press up and out of the palms here, and then exhale, tailbone.
Tucks, and we travel up the spine. So just do this a couple times on your own. Moving with the breath. Then we’ll come back to tabletop position. Curl the toes under, and gently walk the fingertips back towards the tops of the thighs. A little yoga for the feet moment bonus. And we’re going to take our pillows now, yay, and we’re going to bring them in front. I have a nice long body pillow here, and I’m going to widen the knees as wide as the mat. So if you have.
A body pillow, you can hike it all the way up towards your crotch heyoh. And first time, this might be enough. We’ll just take a couple moments to do little variations of this. I’m still on my toes here, so I’m going to walk my fingertips forward to come onto the tops of the feet and send my sit bones back. So I’m coming into a nice supported, extended child’s pose here. Notice how I’m rocking, but I totally encourage a little bit of rocking. Again, just a little organic movement, a little.
Sexiness, a little sensuality, all for you, though. Not for anybody else today, just you. Okay, so from here, if I have a lot of space in my hips and I’m wanting a deeper release, I’ll come onto my pillow here, just one pillow, palms walking forward, coming to turn on the right ear here coming on the side. Oh yeah, baby. Or, if you’re like, no, need more support today because all ladies are different then I’ll grab another pillow. Diving forward. And then guess what If I want even more support, I’ll grab.
Another one. And again, I’m hiking them all the way up towards the front of the hip creases, I’m kind of considering this upward lift as I lengthen up through the spine, I might reach my arms up even to get a nice, long extension. And then I dive forward, coming onto one side. So five nice, long, deep breaths here. Pressing into the palms, I’m going to lift my head up, lengthen and look forward, nice long extension as I lift the chin up. And then, on an exhale, turning to the opposite side. Same thing,.
Five nice, long, deep breaths here. And I’ll press into the palms, use them to walk your way all the way back up. And then I’ll take my pillow mountain and toss it to the side. We’re going to draw the knees in towards center and we’re going to come into a hero pose or a hero variation. If hero pose is not something you practice because of your knees or maybe you’re new to yoga and you want to be mindful, then that’s great, you can practice this a couple different ways.
So, we can curl the toes under, give ourselves lots of space, knees in line with the hip points, and practice this next position or this next stretch here, or we can take our block and bring it in between the ankles, come onto the tops of the feet and sit down here, knees still nice and wide. So this is pretty great. I can also draw my knees in here, taking maybe the fleshy part of the calves, just moving them aside. Virasana, hero pose, we sit up nice and tall. So we’re here,.
Here, or here. Or we’re in the full guy, which is, again, coming onto the tops of the feet. Yielding, kind of lifting up through the heart, as I sink down, drawing the knees together. Again, we’re not collapsing here, but we’re taking care of the body, lifting up. So a couple different variations here. Hands can rest gently on the tops of the thighs, and we’ll all inhale, lift up through the crown of the head, exhale, ground down through the elbows. Close your eyes, just observe the breath. Again, we have many different variations here.
I’m going to take my fingertips to the side and I’m going to gently walk them back. So this is super, super mindful here, especially if you’re in the full hero posture here. But even on the block or on the toes, you want to be mindful as we open up the front body. For some people, when they’re cramping, it’s great to apply pressure. Gentle, but apply some compression, right For others, it’s better to open up, so we’re doing a little bit of both today. So we’ll open up here. I’m not letting the head rock back, I’m.
Just kind of opening the chest, walking my fingertips back and towards each other, opening up through the front body. If you’re in full hero, it might look like this. If you’re on the block, it might look like this. Or with the knees wide. Or if you’re on the toes, it might look like this. And actually, with the lift of the toes, most people could probably put their palms down, maybe not everyone, so you could just experiment. Again, it’s not about right or wrong, but the experience. We’re.
Already winning because we’ve taken the time to ourselves today to practice and counteract the imbalances in the body, hopefully provide relief. A couple more breaths here. If you are a flexible yogi and you’re ready to go for supta virasana, you might continue the journey back. So again, super mindful. If this is brand new to you, take it easy, grow this posture. If we’re there, though, we might come onto the forearms. Any variation right now, we’re breathing into the lower belly, nice, long, smooth, mindful breaths. And you might just check it out.
Here, soften the fingertips, my lady friends, no clenching. And then if you have experience or you have the space available, you are welcome to come all the way back. Sometimes it’s nice to plant a pillow behind you here for the full release. Breathing , supta baddha konasana. Again, fingertips soft in whatever variation. I cannot stress enough how this is an intense posture. This is kind of an advanced posture. So, especially on YouTube, we see all these yogis doing poses, and I just want to walk the talk.
And say that this might be something we build up to in time. To come out of the posture, I draw the elbows in, inhale, lift the heart, use the palms to gently walk yourself back up. We might catch up with our friends who are already here, and we’ll all slowly lift the heart, head over heart, heart over pelvis. Come on to the fingertips, and then crawl our way gently, slowly, nice and slow today, back to all fours. Walk the knees together, curl the toes under. So if you are on your toes, you’re going to go opposite. If you.
Are on the tops of your feet, you’re going to come onto the toes. So, wherever you were, you’re going to do the opposite in the feet to just kind of counteract this. And then we find a little movement again, a sway, massaging the fronts of the hip creases. And again, you see it’s nothing fancy. You can do this on your own, just connecting to the body, connecting to the breath, lower belly getting some love, reproductive organs getting a little massage, a little sensual massage. And then we release, coming back to all fours. Awesome,.
Ladies. Okay, next up, we’re going to practice headtoknee pose, or janu sirsasana. So, come onto your booty and take the legs wide. This variation is supported, and should feel yummy. This isn’t the Olympics or gymnastics class, so you have nothing to prove here, you don’t have to go super splits on me, you can just widen as much as you feel comfortable. Then we’re going to take the left heel in towards the center line, voila. We’re going to sit up nice and tall. We’re going to have our blanket here, and if we need to, we can lift the hips.
Up on the blanket for a little bit of space. So this feels good, because with my hips lifted, my legs kind of fall down a little bit and that feels awesome. I’m going to take my pillows pillow or pillows and then once again, I’m going to draw the pillow towards the front of the hip crease. Now, in headtoknee pose, I take my heart, I lift it up, and I take my rib cage and kind of guide it over towards the right side. I’m grounding down through the top of that left thigh.
Bone, and of course making any adjustments along the way, just so I feel supported. I am going to doublepillow it, and I’m going to inhale, lift up through the heart, and then exhale, crawl it forward. Nothing fancy here, just nice and easy. I could even triplepillow it here I have this other little baby couch pillow and giving myself support. This feels awesome. My belly is supported, and I can maybe grab my foot here, or, really today, just let it all hang. So we inhale in and exhale, forehead down.
Breathing into the back body here, pressing into the right heel, right toes up towards the sky, fingertips are soft, jaw is relaxed. Inhale, breathing into the lower back. Exhale, grounding down through those hip bones. Remember your intention here. Inhale, lots of love in. And exhale, draw your chin to your chest, and slowly roll it up. Soft fingertips, ladies, as we slowly stack the spine. And roll up, head over heart, heart over pelvis. Awesome. Now, we’re going to take it to the other side. So again, I’m sitting up on my blanket, I draw the right heel in, send the.
Left heel out. And for restorative postures like this, sometimes the bulk of the work really is in just getting set up, but it’s worth it once you get there. My hope is that you’ll learn how to do these with the tutorial, but then you’re able to do this on your own, too. So drawing my pillow up to my hip crease, and finding what feels good on this side, grounding down through the top of that right thigh. I inhale, lift my heart, take my rib cage with me, and.
Then forward fold. So you can find different levels. In restorative, it’s really not about like, I can come, I can do my headtoknee pose, I can show you that, but that’s really not what feels good when I’m trying to relieve cramps and just find relief in the body and rest my mind and soul. The support feels nice, so give it a try. Again, I’m breathing into the back body here, and maintaining a little awareness in my left leg, pressing into my left heel. If you are grabbing onto the pillow or the blanket, keep.
Softness, a little grace in the fingers. I just noticed I was clenching in my jaw, so relax your jaw. Inhale in, and on an exhale, root down through your sitting bones, draw your chin to your chest, and slowly roll it up. Awesome. From here, we’re going to move straight into a supported paschimottanasana. So, you can keep your blankets that you have here, and we’re going to send the feet out in front, and I’m going to turn to the side here. So, again, you can keep your blanket or your towel here to lift.
The hips up. And I’m going to do the same thing, drawing the pillows in. And look at this, check this out. One place where it’s great to be greedy, and it’s fun. Restorative yoga like this reminds me of when I was a kid and I would create forts and just comfortable places for myself to be in, so that’s kind of what we’re doing here. As women, making sure that we take the time to find comfortable places when it’s most needed. So look, I can even do this, I can get as creative as I want.
I inhale in, I think up with my heart, lots of space as I exhale, forward fold. So you have an option here you can go forehead to the pillow here, so we’ll have plenty of room to breathe, or you can come onto the side, go a little deeper. Finding a spot today that feels most comfortable and yummy to you. And when you’ve found your spot, press in your heels, toes up towards the sky, take a deep breath in, and then on an exhale, soften in the feet. Yeah, permission to soften in the.
Feet. You might find a little rock here, you might find a nice, long, juicy exhale out, finally releasing that tension, that stress, the frustration you might have been holding onto in the body. Breathing into the back body, I find I just kind of gently remind myself to draw my shoulders away from the ears so I’m not clenched up. There’s definitely more than meets the eye in these restorative postures, and the longer we’re there, the more opportunity we have to find that yumminess, that release, that space, that.
Unbinding. Let’s take one more breath in, and then exhale, pressing into the sit bones again. We draw the chin to the chest, and slowly roll it up. Awesome. Now we’re going to head into supta baddha konasana, superduper yummy all year round, but a nice supported one feels really great when you’re dealing with the cramps. So, a couple different options here. If you have a block, then let’s play with your block. If you have a bolster pretend this is a bolster, I don’t have a bolster here but you can place.
Your bolster here or even here you’ll just have to imagine and then this becomes a nice place to lay the spine. Obviously we don’t have a bolster here, and in some ways, I think it’s great because not a lot of people have a bolster at home. So this is kind of fun to just play with things that we have in the house. Pillows, right So, a couple of different options. If you have your towel or your blanket, you’ll roll it up longways, like so. I’m going to.
Sit up against my little roll here, and then gently, gently rock down. Soles of the feet come together, and this is one variation, to open the chest, to breathe into the lower belly and soften the groin. If you have a pillow here, extra pillow, you can pillow the head, the neck. This feels great. And then we can take our other pillows to the side to support the outer edges of the legs. So, oh yeah, this feel awesome. So I’ve rolled the blanket or the towel up underneath by spine,.
Then we use the pillow to just kind of support the head and neck. And then I’ve brought my remaining pillows to support the outer edges of the legs. Hands come to the belly here and we just give it a little movement, a little pet, and we breathe. And maybe hands gently come to rest on the hip creases, or you can even come into a mudra here, like so index finger and thumbs coming together, the sign of the woman. And rest it here. That kind of feels nice.
Relax your jaw again, relax the skin of the face. Make sure you’re not clenching between the two eyebrows. Just letting everything go here, feeling supported. And again, if you feel like this might be good, you can use the hands to just provide a little movement, a little energetic movement. You can even take the thumbs to the hip creases or just below and wiggle them here, again, just stimulating the nadis, or the energetic channels. Let’s take two more nice, long, smooth, deep breaths here, letting everything go. Then, we’ll gently bring the fingertips to the outer edges of.
The thighs, draw the knees in towards the center line. Take a second to come on the elbows, lift your head, your heart up, come onto the elbows, pull the blanket or the pillow, whatever you used that was underneath your spine, away, and come back so that your head is on your pillow. The last thing before shavasana is this little, gentle twist, using your pillows that are already here. I’m going to press my palms down to draw my knees into my chest. Let the lower back become flush with the mat and begin to rock a little sideto.
Side. You can draw circles with the knees here if that feels good, and just providing a little bit of organic movement to release the lower back, especially that lower, lower back. Girls, you know what I’m talking about. It gets kind of achy. And then really easy, I’m going to inhale, reach my fingertips up over the head, soft elbows here. I can grab the outer edges of my pillow here that feels good and then I’m going to rock my knees towards the right. They’re going to land on my pillow,.
And I breathe. And again, this is supported. So yeah, our knees can go all the way to the ground, but we’re giving ourself that cushion, that support, so we breathe into the lower belly. You can come onto the left ear here. This feels great. On an exhale, I bring it back to center, nice wide knees. Take a second here to shimmy a little left to right. I’m showing off my pink socks that I wore just for the ladies, because I am a nerd. And then taking it to the other side. Find what feels good.
Maybe coming onto the right ear. There we go. Inhale in deeply, then exhale fully. Gently, we’ll rock it back to center, feet come to the Earth, hands come to the lower belly. Then we slide the legs out long, for, you guessed it, shavasana. So, you can really use that image of kind of setting up a tent, a little feminine love tent. So whatever feels good here, some suggestions, of course. Bring that rolled up blanket underneath the backs of the knees. If you have big bolster, you can do that.
Here, too. If you have a ponytail or a bun in, let it go. If you have a nice, heavy pillow like a feather pillow, that feels great on the tops of the thighs, but any pillow will do. I’m going to go ahead and use this one here, just a little weight on the tops. So widen your legs at least as wide as the mat, or maybe as wide as the blanket, soften through the toes and the ankles, relax your shoulders, maybe draw your shoulder blades in, together,.
Aylio Coccyx Seat Cushion for Back Pain Relief Review Ask Doctor Jo
Hey everybody, it’s Doctor Jo. Today I’m gonna talk about the Aylio Coccyx Orthopedic Comfort Foam Seat Cushion. Right off the bat, I really like this cushion because the cover is nice and soft. It also comes out. There’s a zipper so if you need to wash it, if it get’s dirty, you can and you don’t risk messing up the foam on the inside. It’s got a little cutout here for your tailbone, or your coccyx, to take the pressure off of it when you’re sitting. And then it has some groves here to keep your hips in alignment when you’re sitting. And.
It also helps distribute your weight on both sides. So if you sit for a long time and you have pain and numbness when you’re sitting, this will help distribute that and hopefully take away some of that pain and numbness. Also if you have some back pain, if you’ve been diagnosed with stenosis, or spondylolisthesis, spondylosis, this will help because it helps put you in that proper alignment and take some pressure off areas. So let’s try it out. So when you put the cushion in the seat, make sure the cutout is in the back where your.
Tailbone is. And make sure it’s in the center of the seat so you can have that level seating. The first thing that I notice when I sit on it is it actually puts me in an upright position which is very good. So if you slouch a little bit, it feels weird so you want to sit up. You can see here where the hole is, it gives you space so you’re not putting pressure on that tailbone if you have an injury there or if you have a pressure sore, you’re not.
Putting all that pressure on the spot to make it worse. It’s pretty comfortable so you can sit on it for a while. And the foam, I’ve noticed after sitting on it for a little bit, doesn’t actually squish down. It stays in its form so you don’t end up sinking to the bottom. One thing I would recommend since it is thick, if you’re putting it in a chair at work, make sure you get that proper alignment where you knees are about at 90 degrees and your hip are at about 90 degrees. So then you’re not up like this, or down like that.
You’re in that 9090 degree position. So overall, I do feel like it’s very comfortable, it’s getting you in a good position, it’s taking pressure off the spots that it needs to. And it’s pretty soft, so if you want to check it out, it’s gonna be in the Ask Doctor Jo product store, or Amazon. And if you have any questions, leave them in the comments section, if you’d like to check out some other tutorials go to AskDoctorJo and don’t forget to follow me on Facebook and Twitter. Remember, be safe, have fun, and I hope you feel better.
Is it Good to Sleep on the Floor for Back Pain
Is it good to sleep on the floor for back pain I’ve heard everything from it being a life hack to cure back pain to it being a disaster that will leave me in agony. I’d replace the mattress before I’d suggest doing away with it. Why would someone suggest sleeping on the floor You need back support when you are sleeping, but shouldn’t be at a bad angle. The floor, in most houses, is flat. Most Whose house isn’t flat If your mattress and bed springs are sagging, that could cause back pain. Putting wood slats.
In the bed may help, as would putting the mattress on the floor. Maybe that is the origin of the advice. But you still need to maintain the curve in your back, even if sleeping on the floor. And how would I do that, if I can’t afford a new mattress A rolled up towel could help. That is cheaper than an ergonomic pillow. You’ll want to get out of bed safely. I don’t think I’ve fallen out of bed in years. And I can’t think of any other hazards from getting out of bed if I’m not at risk of tripping on a dog.
When you get out of bed, use your arms to support yourself so that you aren’t straining the back muscles to pull yourself upright. I’ve heard that sleeping on the floor could make back pain worse. If you have spinal problems, the extra pressure on your pressure points could worsen the pain. Part of depends on what hurts. My back hurts. If it is the upper part of your back, you may simply need an additional pillow or towel to support your neck. If it is the lower part of your back, the shift in pressure points.
How To Sleep With Lower Back Pain Best Way To Sleep for Lower Back Pain
Lower back pain affects just about everyone from time to time no matter what you do for a living or even how old you are, strenuous activity, working long hours, or just sleeping on an uncomfortable flat mattress can make the problem worse. Here’s a suggestion for sleeping better if you have lower back pain try an adjustable bed, when you sleep in adjustable bed you can elevate the head of the bed as well as raise the feet and knees until you find that perfect sleeping position, if you have ever had to sleep.
With lower back pain you know how hard it is to get comfortable on flatbed. That’s because conventional mattresses remain in one static position an adjustable bed allows you to get into the best possible position for you to sleep, making it easier to get a good night rest the adjustable sleep experience from easy rest might just be the thing that you’re looking for, if you suffer from lower back pain easy rest only focus is on making adjustable beds. Bed’s that offer you a great nights rest and right now when you visit EasyRestSweeps30.
You can enter to win your very own easy rest adjustable bed for FREE that’s right absolutely free! There is no obligation, no purchase necessary, in fact a purchase won’t even increase your chances of winning. Every month easy rest gives away one classic model adjustable bed valued at over eighteen hundred dollars plus if you win your adjustable bed will be delivered and installed free of charge. In less than 30 seconds you can enter to win your very own easy rest adjustable bed. The easy rest adjustable bed experience is the.
The Best Neck Pain Relief Pillow on KCAL9 News
Well it is a pillow designed to help you fall asleep faster and sleep more deeply PILLO1 was engineered as a proactive and preventative solution to neck pain, back pain, and sleepless nights pains and sleepless night and joining us live here in the studio is the visionary man behind below one chiropractor and sleep expert doctor raymond hall also none as the hello dr we wanna take you for joining us this morning and warnings pleasure being here that’s a great name by the way for dr it so purple douglas talk about this you’ve.
Got the pill a day are uh. first and foremost sleeping sleeping habits and patterns dot that’s about the best ways to to get through the night great well yes leaders that tremendous part of whole unit has won the starter i talk to patients about this everyday of that you need to find your normal circadian rhythm that you need to find a time when you can go to sleep you can wake up toucan openid race in the morning you can i’d turn off the melatonin and uh. didn’t try to get quality sleep because it’s critical in.
In regards to health api relief who obviously had a lot of other health factors and listen to the best tips in terms of what eat entering and what not to eat and drink before you go to sleep in how scene before you print that was a great questions of them the main types of things that you want to eat before you go to sleep is things that’s it tend to call me down are things that might help to produce interdependent therefore serotonin which is a neural chemical to help you relax are things.
That are helpful cdt perjury before you go sleep are like alan realty ice on the lowfat who uh. low sugar content yogurts on some milk something that’s are often very good ’cause the protein uh. is very important to stabilizer blood sugars and white before you go to sleep you really don’t want to increase your sugar really high have your insulin response really strong and then decrease your fat burning at night so that’s really important it is art riot way carried out the milk and cookies right because one of the worst.
Kind of miss numbers that we should be his cookies have high century fat transfatty acids and sugar content so why would you want to do that right for grossly writing and pillow one talk to us about this pillow and what makes it so special interesting well phil one oh five designed it from your two thousand pound two thousand four in a design it so people could get better sleep and wake up with less pain because nothing about four to five patience they came in with neck pain um. came into my office with pain that was you drive.
During the night or soon as they woke up they found that their necks whisperer word release transient lunch area and we’re going to rent sleep which no one actually increases the round sleep at night your body relax its in goes into what’s called paradoxical sleeper the muscles shutdown embodied in ninety percent of your avs the structural support of your nak comes from the muscles so when you sleep and you go into this relaxed state avram sleeping under a deep sleep the muscles of the neck in the neck and self.
Needs to be very much support it and you don’t get that from ed normal right phila exactly strain that the north pole fisher head forward enough flex position and can you imagine trying to specific like that mike an extended position expect those muscles to relax socal want does put your head and neck in the proper alignment we sleeping on your back we had to be in the center or when you wrote at one of the two sides where heads in the perfect posture see ahead doesn’t go laterally to one side or the other.
So it’s a perfect anatomically uh. correct fellow to let you keel on his sleeve which is critical for our woman’s eleven mass eleven eleven doctor camilla hugo on yes and and what we’re gonna dispersal for your listeners in southern california if you want into our website at po one dot com without the w and work and put you can just print a cal nine and you get a thirty dollar discount plus free shipping right what’d dale thank you so much bath really appreciate it and of course for more information about doctor raymond holland tips for better.