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.
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 Twist Workout for Back Pain Sciatica Relief How To Do Half Spinal Yoga Twists
Hi, I’m Manish Pole and this is Neetu Singh, we are part of Total Yoga. In this series of Yoga House tutorials we are looking at Desktop Yoga and specifically what can be done for the back to counter the effects of sitting at the desk for very long. Sit cross legged and holding your knee and the armrest turn around and look at the back. Breathing is normal. After 15 secondse back to center and cross your leg the other way, lock your elbow, twist and look at the back. Stretch as much as isfortable for you. Remember that you are are twisting, and don’t turn the chair and think that you are twisting, and say that you body are twisting. For the standing stretch, see that one hand is on the opposite shoulder and holding the hip start to twist the back. Even a simple movement like this goes a long way in ensuring that your central nervous system functions optimally. Change to the other side. Ensure that there is no stiffness in the back, especially if you are sitting 78 hours at your work station. See to it that the back is kept flexed. So in this tutorial we saw what could be done in terms of spinal twisting. Most people would start working sitting like this and as the day proceeds they will then end up working on their desktop or laptop like this which means over a course of few years gets extremely unfit. So we’ve seen what we could do with twisting of the spine. In the next tutorial we are going to look at how we can give the other range of motion to the spine. Keep watching Yoga House tutorials.
How to Achieve Maintain Good Posture Piriformis Stretch Exercise for Good Posture
Hi! This is Dr. Erik Sorbo on behalf of expertvillage. Today we’re going to be talking about proper posture and some exercises that you can do to help strengthen your spine, and keep it working the way it should. Another very simple yet important stretch that you can do for the lower body is called the piriformis stretch. The piriformis is a muscle that runs from the side of your hip to the pelvis to side the sacrum. It’s a muscle that most people never really stretch. This requires us to be on our back. Begin by bringing one leg up bend at the knee. Take the other leg, and draw it across. We’re going to reach through and grab the leg that’s bent. Grab it behind the knee and draw it towards your chest. Now, immediately you feel a stretch right in this area here that is the piriformis. Hold 510 seconds, and relax. Repeat on the opposite side. Cross the opposite leg over, draw it up towards your chest. Again, immediately feeling a stretch in the piriformis. This stretch once again, can be done while you’re in bed, before you get out of bed in the morning, and the last thing you do before you go to sleep at night. I rmend 35 repetitions per side, 2 times a day.
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.