I’m Asha. Come up on to the knees, bring the left foot forward and then take your right elbow and bring it outside the left knee. Knee stays aligned with the heel. You can press your left palm against your thigh to help you twist a little, so the twist is coming all the way from the abdomen. Bring the palms together and then when you feel nice and stable, tuck the toes up the right leg and lift the knee off the ground. You can look over to the side or behind. And then to get even deeper into the twist, allow the right palm to come.
Down and the left palm to come up. And you can release by dropping the knee down and coming back to the center. For an additional twist, a really nice and tight twist, you can try a binding pose. So bring the elbow all the way down, so that the shoulders are on the knee. Give yourself a little twist and then right palm underneath and left palm over, bring the finger tips together. You can hook them and then lift off the back leg. See if you can look behind you to really enjoy the full benefits of the twists. And to release,.
Sciatic Nerve Pain Stretches Exercises Ask Doctor Jo
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 pain coming from that nerve, and a lot of times that piriformis muscle is causing the pain. So we’re gonna show you some stretches to stretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alright let’s go on to our backs. Here we go. I think.
We’re gonna maybe move Bailey out of the way. In the first stretch for your piriformis is a pretty simple one. A lot of pictures you may get from your therapist will actually show one leg down, I actually like for you to have it staying up so you can prop your foot over it. So your gonna make almost like a figure 4 with your legs and then what you’re gonna do, the side that’s hurting, so my left side is hurting, I’m gonna cross that leg over. And what I’m gonna do is I’m gonna bring my knee with my opposite hand towards my shoulder.
Over here. So I’m pulling this leg up and across my body. And what you wanna do same kind of thing with all the stretches, you wanna pull and you wanna feel a stretch under there. Soon as you feel a really good stretch you wanna hold it for 30 seconds. So remember up and across the body. Just coming up is not gonna get that piriformis stretch. But coming up and across the body like I’m trying to bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds. And then coming back down and you wanna do.
That 3 times. Now the next one to do, sometimes this is a little harder for people, but what your gonna do is your gonna keep that same figure 4, and what your gonna do is your gonna take your hands and on the opposite side that it’s hurting, so the hurting side is still up crossed over it’s still my left side. I’m gonna take my hands and put them underneath my thigh, and I’m gonna bring my leg up, and I’m gonna pull until I feel that stretch underneath.
There. Now some people might have a hard time grabbing on to their leg here, so again you can use your belt, or your dog leash and put it under, around your leg, and pull up towards you like this. Same kind of thing, you want to hold that stretch for 30 secondsbye Bailey, we’ll see you later and then 3 times each. Alright, so now you’re gonna bring that down getting it nice and stretched. For those of you that need a stronger stretch, those might not be stretching it out quite as much, what I’m gonna have you do is I’m gonna have you.
Turn over. And what your gonna do is the side that’s hurt again, my left side, I’m gonna bring my leg up across. Now as you can see, this is something you have to be pretty high level, pretty flexible to do, but it’s gonna get a fantastic stretch. So your gonna put your knee over across your body, and bring your body down. So it’s almost that same concept, you’re bringing that knee towards the opposite shoulder, but what you’re doing now, is you’re using your body weight to bring it down. You can stretch that back leg as far as you can.
You can bring your arms down, but that knee is essentially going towards that opposite shoulder. 30 second stretch, 3 times each. Alright and there you have it. Those were your piriformis stretches. So if you had some pressure on that sciatic nerve, hopefully that will loosen it up a little bit. So if you like my hair, or if you like the stretches, please click like and leave me a comment. And if you’d like to see some more stretch tutorials, or if you’d like to go see some educational tutorials, please go to AskDoctorJo. And.
Sciatica Leg Pain Relief
Rtf1ansiansicpg1252deff0deflang2057fonttblf0fnilfcharset0 Arialf1fnilfcharset0 Calibri generator Msftedit 188.8.131.529viewkind4uc1pardsa200sl276slmult1qjlang9fs36 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 who come 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 become 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.
Water Exercise, Basic Walking Aquatic Therapy Ask Doctor Jo
Cannon ball! Hey everybody, it’s Doctor Jo! It’s a beautiful day to do some aquatic therapy. A big thank you to my uncle for letting us borrow his pool for the day. Today, I am going to show you some aquatic therapy gait exercises. This is just to get you warmed up, get everything stretched, get everything moving, and then I’ll show you some other tutorials for the exercises, and everything. In the pool, it’s very easy to not have proper technique. It ‘s very easy to just swing your body, be all over the place, but it’s really important to work on your.
Technique because you don’t have to worry about falling. So it’s all about exaggerating your techniques and getting the stretches you need. So starting off it’s going to be simple walking forwards and backwards, and sideways, and some marching. But it’s really important to do the proper technique. When we are walking, naturally we hit our heel first, and then roll off onto our toes. If we have an injury, then we don’t necessarily do that all the time. So just exaggerated the movement. Try and keep your body upright while you are walking. Hitting your heel first, and rolling off onto your toes. Heel first.
Rolling onto your toe, keeping your body upright. Again, heel first, push off on your toes. See, I’m still keeping my upper body nice and straight. I’m not leaning forward, I’m not leaning back. I’m keeping my body upright. Do that about 3 or 4 laps. Then you are going to go backwards. Now your toes are going to hit first. So toe, roll back on your heel. Toe, roll back on your heel. It’s really easy to start leaning back. Try not to lean back. If you leaning back, you’re going too fast. Toe, heel. Toe, heel. After you do that about.
3 or 4 times, the next one is going sideways. Sidestepping. With sidestepping, it really for people to end up turning their foot out. You want to keep your toes pointed straight the whole time. Because if you turn your foot out, you are using different muscles. We want to work the outside of our muscles right now. So keep those toes pointing forward, not out, but stepping with those toes forward the whole time. Sidestepping, keeping that upright posture. Tuck those tummy muscles in, and then come back. Then the next one is going to be marching.
Bringing the knee up, alternating sides. So pulling that knee up as close to the surface as you can get. Again, not leaning back, not leaning forward, keeping that body upright. Really driving that knee up. So those were the basic gait exercises in the pool. Those were your aquatic therapy exercises. If you have any questions, leave them in the comments section, and if you would like to check out some other tutorials, go to askdoctorjo. Don’t forget to follow me on Facebook and Twitter. Remember, be safe, have fun, and.
How To Get Rid Of Sciatica Pain Crazy Fast Sciatica Cure. Try EFT Now Energy Healing
Now You Can Heal Your Sciatica Pain, Naturally. Try This Easy New Energy Therapy, And Feel Relief In The Next 10 Minutes. Welcome, my friend. Nigel Normanton here, from Yorkshire, England. You know, millions have already healed themselves with this simple technique. Now in this short tutorial, you can try it too. Listen You’re obviously tired of repeatedly treating your sciatica pain symptoms. You’ve likely tried tons of traditional sciatica remedies. And you’re sick of hearing there’s no quick cure. But look It’s not your fault! You’ve simply been sold the old, conventional ways.
Of Western medicine, of Big Pharma’. You’ve only been taught to treat the symptoms not heal the cause right. Naturally, this simple 2minute technique works in a totally different way. Heal the hidden emotional cause and like millions of regular folks, you too will feel the rapid relief you’re hoping for Look if you’re familiar with the The Secret’ movie, Abraham Hicks or the Law of Attraction,. You won’t be surprised to learn that many openminded movie stars and bestselling authors. Such as Louise Hay, Dr. Wayne Dyer, Bob Proctor,.
Dr. Joe Vitale, and Jack Canfield the Chicken Soup’ guy All swear by this powerful selfhealing process. See If you’re already aware of the lifechanging possibilities of Energy Psychology. Or the secret Hawaiian healing technique Ho’oponopono. Then you’ll love this unique new combination and the speed and simplicity of 3Step EFT. If not, you’ll be staggered by the rapid results you’re about to see. Which is why these famous Doctors highly recommend EFT. Deepak Chopra, MD says EFT offers great healing benefits. Dr. Oz calls it The next big frontier in medicine!.
And Dr. Joe Mercola confirms it as A major component of our treatment program. So hand’s up who’s openminded and eager to try something NEW. You see by any conventional standards, this is a crazy cure for sure for three very good reasons It sounds crazy. It looks crazy. And here’s the kicker it works like crazy too. Which is why they’re calling it A Crazy Cure. 3Step EFT Emotional Freedom Techniques, or Tapping’. A unique combination of modern psychology and the ancient Oriental healing art of acupressure.
That’s like acupuncture without the needles! Tapping points on your face and body with your fingertips. Whilst speaking positively yet gently to your subconscious mind. To clear your blocked energy channels, or meridians. And ZAP the hidden emotional cause of your problem. See sounds crazy, doesn’t it But wait! It flat out works. The combined effect is like rebooting your body. So it’s not just for any one problem you can try it on everything. Skeptical If this is new to you, I can understand that. Most people are until they try this and prove it for themselves!.
So It’s time to dive in and test this Crazy Cure, with two quick sessions in the next few minutes. You see, emotionally simple’ problems, such as Aches, Pains, Anxieties, Allergies, Food Cravings, Phobias. Often fade away completely with the use of Step 1 alone sometimes, almost miraculously, with a single 2minute session. Most likely, though, with a few rapid repetitions. So let’s find some fast relief for you, right now, shall we. First though the required legal disclaimer. IMPORTANT 3Step EFT is a complementary therapy. It should not should be regarded as a medical claim. For medical advice, you should consult.
A qualified health professional, and the techniques described must not be used as a substitute for any treatment they recommend. In using this information, you are responsible for your own actions. So now, pick a simple’ problem to try it on. Any ache, pain or discomfort in your body, anxiety about a specific event, a food craving, simple allergy or phobia. Got one OK. To help you appreciate your progress, rate the current intensity of that problem, on a scale of zero to ten. Ten being the most intense possible, zero being no more problem at all which is.
What we’re aiming for. My brief demo shows you how and where to tap. Then you just followalong to Tap The Problem’. Let’s go. Hello! And welcome to 3Step EFT A Crazy Cure. In this short tutorial presentation I’m going to show you the tapping points that you need to use in the Step1 tapalong tutorial. There’s 8 of them and the first is on the side of the hand it’s the base of the palm the fleshy part of the hand, often known as the karate chop point where you would karate chop a piece of wood!.
So taking the fingers of the other hand, 1,2, 3 even 4 whatever feels comfortable to you as with all the tapping points, just tap gently whatever feels comfortable to you the next point is the top of the head right on the crown just tapping gently, and then you move down to the eyebrow point which is between the two eyebrows right in the middle there. Next is the side of the eye on the bone parallel with the eye there, and then underneath the eye the under the eye point.
on the bone just there. Next is the collarbone point you have two collar bones topping on either side right there. Then moving down to the breastbone point The breastbone runs down the body and at the base there’s little indentation which is known in acupressure as the Sea of Tranquility so you just tap gently on there. Then finally we have the Fingertips Point. The meridians in the body run down to the end of the fingertips, so you put your fingers together with your thumb underneath, encircle it with your other hand.
And squeeze gently on the fingertips. Whilst you’re doing that you take a deep breath in and out. And that’s it. those are the simple tapping points you need to use for the Step1 Tutorial. Ok. Now you know the tapping points, bring your problem to mind. Create a simple phrase for your specific symptom, to fill in the blanks as you tapalong for example. I have this splitting headache, I have this pain in my neck, I feel anxious about my test, I have this chocolate craving, I have this fear of spiders,.
I have these itchy eyes. Now, check the intensity again, from zero to ten. Done that Great. Now relax, and tapalong with me. Speak the words out loud, and fill in the blanks for your specific problem. Let’s tap. 3Step EFT Step 1 Tap The Problem. First Rate the intensity of your problem or negative emotion from zero to ten. Now tap. SH Even though problememotion, I know, inside, that I’m OK. SH Even though problememotion, I know, inside, that I’m OK. SH Even though problememotion, I know, inside, that I’m OK.
SH I’m sorry, please forgive me, thank you, I love you. FT Breathe and feel relief. RELIEF! TH Letting go of problememotion. EB It’s OK to let go of problememotion. SE It’s safe to let go of problememotion. UE Please let go of problememotion. CB Please let go of problememotion. BB I’m sorry, please forgive me, thank you, I love you. FT Breathe and release. RELEASE! SH I now prefer to feel aligned, inspired and peaceful inside. SH I now prefer to feel aligned, inspired and peaceful inside. SH I now prefer to feel aligned, inspired.
And peaceful inside. SH I’m sorry, please forgive me, thank you, I love you. FT Breathe and feel peace. PEACE! Well Done! Now, rate the intensity again on that same 010 scale. Did you feel some relief already I do hope so. Did you find yourself yawning or even giggling That’s your energy shifting. Although emotionally simple’ problems often fade away as you tap, sometimes they take a few sessions to clear completely. So let’s do it again, and reduce that intensity some more, shall we. 3Step EFT Step 1 Tap The Problem. First Rate the intensity of your problem.
Or negative emotion from zero to ten. Now tap. SH Even though problememotion, I know, inside, that I’m OK. SH Even though problememotion, I know, inside, that I’m OK. SH Even though problememotion, I know, inside, that I’m OK. SH I’m sorry, please forgive me, thank you, I love you. FT Breathe and feel relief. RELIEF! TH Letting go of problememotion. EB It’s OK to let go of problememotion. SE It’s safe to let go of problememotion. UE Please let go of problememotion. CB Please let go of problememotion. BB I’m sorry, please forgive me, thank you, I love you.
FT Breathe and release. RELEASE! SH I now prefer to feel aligned, inspired and peaceful inside. SH I now prefer to feel aligned, inspired and peaceful inside. SH I now prefer to feel aligned, inspired and peaceful inside. SH I’m sorry, please forgive me, thank you, I love you. FT Breathe and feel peace. PEACE! That’s better, isn’t it Check the intensity again. Did it drop below 3 That usually means your problem is gone or going fast. If not, simply continue tap along again, free, as often as you need.
At ACrazyCure. Grab Your Unlimited Free Trial of Step 1 It includes valuable tools and tips to help speed your progress. And my Free Report How To Heal Yourself By Aligning The 3 Levels Of Your Mind. That gives you real insight as to how this powerful process works. You’ll discover how Steps 2 3 will help you heal more emotionally complex’ issues. Including chronic pain, serious illnesses, trauma, PTSD, grief, betrayal, depression, OCD and oh, so much more. Such as selfsabotaging behaviours that cause financial, relationship, weight or performance.
Issues. Then, you can dip your toe in the water with a $1 Trial of the complete 3Step EFT System. And choose to continue your healing journey, for mere pennies a day. Listen I applaud you for being openminded enough to explore this. You’re clearly serious about natural healing, right. You’ve followed along with me so far, and felt some relief, yes. So now, won’t you join me, free, at ACrazyCure. What you’ll discover will open your eyes, for sure. So you can finally find the peace you’re looking for.
Low Back Pain, Sciatica, Custon Moulded Orthotics, Structure, Orthotics2Go
Custom Moulded Orthotics Sylvia Shackleton Hi, I’m Sylvia Shackleton. People ask me all the time, what’s the difference between the orthotics I make and what other people make. Well, first of all, people looking for orthotics already have a problem, and this is an example of a flattened out foot. Truth is, the foot should have a nice arch in it. What we do in our office is we put the arch back in the foot, we turn the muscles on that hold the arch up and them we mould the orthotic right.
Yoga for Your Feet Yoga Poses to Relieve Foot and Ankle Tension
Hi guys welcome to my channel my name is Kassandra and today I’ll show you three simple stretches and things that you can do to alleviate discomfort through the feet and ankles so for our first stretch you’ll need to come into a kneeling pose and will focus on the back the feet the sole of the foot first so from this kneeling stance it’s really simple you’re just curling your toes under dropping the toes down onto the mat and then from here you’re working at sitting your hips down on.
To your heels so I suggest if you are really tight you’re gonna start feeling this immediately especially if you wear heels or anything like that so start with your weight forward maybe keep your fingertips down onto the mat and gradually start to walk your palms and hands back in until you can comfortably sit over your heels and try to keep your ankles directly over your toes directly underneath your help so that everything is in line and just see if you can take a few breaths exactly in this stance and.
This can be really really intense for some people so it should never be painful but it should be sensational so back out that anytime that it doesn’t feel appropriate for your body notice that the toes was kinda wanna grip into the mat for support or to get you out of the pose see if you can keep him relaxed just keep your feet soft just take deep breaths its in and out through the noes all the way down into the belly let your weight sink in and if you haven’t already started.
Your palms back out in front and you let’s curl our toes back out and then drop the tops of your feet back down onto the mat and we’ll come into our second stretch so from here your kneeling as well but this time you’re sitting on top of your heels top up your foot is down on the mat and that’s where we’re gonna be looking to stretch here at first you’re just walking your palms back behind you and make sure your curling your tailbone under here. keep your knees about hip width.
Distance this is apart and as you go back you’ll start to be able to lift your knees off of the mat and an already just by lifting them a couple inches you should be feeling a pretty good stretch to the top of the feet so just stay here and you can work at keeping your knees together some people will prefer to have them about hip width distance apart or maybe even mat width just play with what works for you make sure that you’re keeping integrity through the pelvis.
Through the lower back then you’re only using a little bit of arm strength and there is a more advanced way to do this post by integrating a little bit more your abdominals to hold your balance in which case you’re reaching your palms out in front of you and instead of keeping them behind your bracing your knees trying to keep your weight centered and maybe even gently pulling on the knees to lean a little bit further back this is about as back as I can go slowly release it back down.
This time bring your ankles out sit back onto your sits bones let’s take a butterfly pose so bring the soles of the feet to touch let your knees fall apart and from this butterfly shape it’s really simple I usually just use this as an opportunity to actually massage my feet I find that the side the sole of my foot is where it gets I the most tense and where I feel tension the most so it’s worth it to just take a few breaths to massage the area and you may.
Find that you are really sensitive and that’s okay, just go lightly feel it out and you can always even use a rubber ball to roll underneath your feet to get really really deep into the fascia and into the connective tissue and that’s it. that feels pretty good so those are three very simple exercises that you can start integrating into your practice to stretch the top and bottom of your feet and then you can always do that little massage to get into the sides as well thank you so much for watching please subscribe to my channel.
Ankle Strengthening Exercises Stretches Ask Doctor Jo
Hey everybody, it’s Dr. Jo. I’m going to show you some ankle strengthening exercises today. Now there have already been some ankle stretching exercises along with the plantar fasciitis tutorials. So you can go there and get some stretches for that. So it will stretch your ankle area which will be your calves, and your planar fascia, and there is also some strengthening in the shin splints tutorial. Which also gives you some stretching and strengthening. So this is just going to add in showing you some strengthening with the theraband. So let’s.
Get going with that. Okay, so now I’m just going to show you a simple 4 way ankle exercise with the theraband. We’ve talked about the bands a little bit about how the colors are different resistance. I’m just going to show you with the yellow, which is the lightest, but if it’s very easy for you, you get to 2025 repetitions and it’s not hard, then you can bump up the resistance. What I usually do with the ankle, is I’ll prop something under the ankle because you want to have good movement. You don’t want your heel to be hitting.
The floor. Because you are not going to get good movement in the ankle. So you can prop it up with a noodle if you have it, you can roll up a beach towel. Just kind of place it underneath where your Achilles tendon is, so you will have movement in your heel to get going. So I’ve put a little loop on the end of my band, and that’s just so I can place it around my foot, and get a good hold on it. Now you want the band to be at the ball.
Of your foot. You don’t want it to be up on your toes, because it will probably slip off and hit your face, and you don’t don’t want it down at the bottom of your foot because you’re not going to get good resistance. So you want it to try and stay on the ball of your foot if possible. So the first one you want to give yourself some good resistance, and you’re just going to push forward as far as you can, and then slowly come back as far.
As you can. Now the key with this is, when you go down, and you come back, control it coming back. You don’t want the band to let it fly back, you want to control it going back. So your just going to start off with 1015 times, and again, if that’s easy, and you get up to 2025 times, and it’s not hard, and your not feeling a little bit of burn, then you want to bump up your resistive band. So you’re just going to push down, and slowly.
Come back. Now we want to get all four directions since it’s the 4 way ankle I was telling you about. Sometimes you just have nobody to hold onto the band for you. If you have somebody that wants to help you rehab your ankle, they can just go around in these directions, but you don’t always have that luxury when you’re trying to get your exercises in, somebody might not be there. So, to go out, what you are going to do is turn it on the inside. The knot is going to be on the inside, and you are going to wrap the band around your.
Other foot. So it’s going to be a motion all the around, so now the resistance is this way, and you’re going to pull your ankle out. Now the key with this one is you don’t want to pull your whole leg out. You’re not exercising your leg, you’re exercising your ankle. So you’re really trying to just move that ankle out, and slowly come back in. So if you feel like you are doing this, hold your leg in place, so your leg doesn’t move. Pulling with your ankle out, and slowly coming back in. Same thing, 1015 times, if you get to 2025.
And it’s easy, bump up that resistance. So the next way, we are going to go in. The way to do that if you don’t have any help or anyone to hold onto it. You are going to cross your foot over, and you are going to wrap it around this way. So now the knot is on the outside of the foot. So now the resistance is coming from this direction, so now you are going to push your foot this way. So same thing, you are going to pull at your ankle and not.
At your leg. If you need more resistance, you can cross your leg more, and pull it out, and coming in. Now I came back just a little too fast. Remember you want to control it, you don’t want to let the band control you, you control the band. So your pulling in, and then slowly coming back out. Mine might be a little weak. It’s trying to fight it a little bit, but nice and controlled, 1015 times. Now the last one you are going to need a little help, a little anchor somewhere. If you’ve got a sturdy table, coffee table,.
Heavy chair, you can use that. What you are going to do, is the knot is going to be on the bottom part now, and if you’ve got something right here, you can wrap it around, and then pull it this way. Same thing, you want it to be around the ball of the foot, and now you want to come in this direction. So you’re pulling your foot up this way, and then slowly coming back down. Same thing, you’re controlling the band, don’t let the band control you. 1015 times, if you get to 2025 and it’s too easy, bump up that resistance. And there.