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.
How To Massage Sciatica To Reduce Leg Pain Massage Monday 226
Hi everyone. This is Yasuko and it’s time for Massage Monday. This week I’m going to talk about how to selftreat sciatica or more accurately pseudosciatica using a lacrosse ball or Thera Cane. I often have clients come in with sciatica issues with a pain shooting down from the hip to the leg and even numbness in the leg. So what is sciatica Sciatica is an inflammation of sciatic nerve that runs through the hip and down the side of the leg or the back of the leg. The common symptom is the radiating pain.
From the hip all the way to the leg. Medically speaking it is caused by a pinch of the nerve in the lower back by herniated discs or bone spurs which can be medically treated by a surgery as a last resort. However, this pain that shoots down the leg may be caused simply by tight gluteal muscles, the muscles in the buttocks, specifically by the trigger points found in gluteus minimus. Let’s call this pseudosciatica because it’s not really sciatica but has the similar pain like the real sciatica and it makes it hard to get up from the chair or stand straight.
Trigger Points are the tight spots in muscles that are stuck in a contracted state and forgot to release. They are sore or painful to touch but they also cause pain elsewhere called referred pain. This is what I mean. In this case, the X’s are the trigger points in gluteus minimus and the red areas are the referred pain. When you loosen these trigger points the pain in the red area will be gone. These trigger points can be created from various reasons such as sitting crooked for a long time in front of the computer, TV, car, airplane,.
Especially if you keep a wallet in your butt pocket, or from playing sports like tennis, walking, running, swimming, and cycling for a long period of time. To treat the trigger points first find the hip bone. Then go down on the side of the hip to find the greater trochanter which is the big bump on the top of the thigh bone. The gluteus minimus is located between these landmarks. It is the deepest layer of the gluteus muscles. You can also lean side to side and feel the muscles contracting as you.
Lean to the target side. Then put a lacrosse ball on the muscle and lean against the wall and roll it over the tight spot for 10 times which should take no more than 20 seconds. You don’t want to do it too long because it involves some pain and you don’t want to bruise the muscle. If you are working on the right side, stand on your left leg. Or almost lift your right foot to loosen the target muscle. When you massage the muscle should be relaxed and loose so you can dig deeper. As you saw this muscle gets contracted and tight when.
You put on your weight on this side. If you have a pain on the side of the leg, look for a painful spot more towards the side between the hip bone and thigh bone. If you have a pain in the back of the leg, look for a painful spot towards the center of the glutes under the hip bone. If lacrosse ball is too hard and painful, you can use a tennis ball. You can also use Thera Cane if you have one. With Thera Cane put the ball on the tip on.
The gluteus minimus from behind, hold it with both hands in a comfortable position, lean to the other side, and press on the tight spot for 10 times. BTW if you don’t have Thera Cane it’s a great selfhealing tool. I’ll put the link below. Repeat this treatment three to six times a day every day to see the results. If you tend to sit in front of the computer for a long time and if that’s causing this problem it’s a good way to take a short break because it shouldn’t take more than 20 seconds. Remember.
Only do it 10 times at a time. Besides the daily selftreatment I highly recommend working with a massage therapist in your area who knows and believes in Trigger Point Therapy who can treat you and check if you are doing it right. If you have a pain in your body and want to find out if Trigger Point Therapy can help, let me know and I will cover in the future tutorials. Holistically speaking I would avoid surgery as much as possible unless you’ve exhausted all the other holistic options and.
Lower Back Pain Causes 360 6924264 Adams Chiropractic Silverdale WA HD
If you suffer from lower back pain, your injury may steam from three common causes. I’m doctor Kurt Adams i’ve been in practice here in Kitsap County for 28 years. In this tutorial we’re going to explain these causes and offer you a safe effective nondrug treatment option to help rid you of your pain. The first type of condition we see here commonly are strains and sprains. This is usually caused by lifting and twisting, slips and falls and motor vehicle accidents. Ligaments and muscles have been stretched and torn causing vertebrae to become misaligned or hyper mobile.
We address these problems with with chiropractic adjustments that help realign the joints and improve spinal function. Leading to decreased pain, inflammation and swelling. Our team of Licensed Massage Therapist also help this kind of condition tremendously by addressing these inflamed soft tissues and ligaments. If you are sedentary or sit at a computer for long periods of time this can often lead to a second type of condition we effectively treat which is Sciatica. This is caused by discs bulging onto a large nerve that runs from your lower back down.
The back or side of your leg all the way to your feet. Chiropractic helps this tremendously by improving joint function and alignment. Thereby decreasing disc bulging. We also utilize traction and decompression of the disc that offers patients tremendously amounts of relief. And the last but certainly not least is hip and pelvis pain. This is usually caused by un level legs andor pelvis that can cause un do stresses when we walk. This can often lead to hip, knee and even feet pain. We use a specially designed table that will gently and safely correct these pelvic and.
Leg imbalances. In some cases we will prescribe you heel lifts or custom orthotics to help aid your stabilization. So whether it sprains or strains, sciatic neuralgia caused by bulged discs or hip and pelvic imbalances that effect our stride and the way we walk, chiropractic is often a safe, effective first choice for many of our patients. If you or someone you know are experiencing these problems we would love to help. Call us to schedule and appointment today. When you do, mention this tutorial and you will receive a complementary consultation.
Piriformis Syndrome, Low Back Pain, Sciatica Sock Doc
Hey, this is Doctor Gangemi, The Sock Doc. Today’s Sock Doc tutorial is on piriformis syndrome, lower back issues, and sciatictype pain, or what many people perceive as sciatictype pain. Lara O’Brien, who is a principal dancer with Carolina Ballet, is going to be helping us out today, and we’re going to go through some of these common ailments and some things that you can do, hopefully at home or with a friend to alleviate some of the pain that you might be having. First on sciatic nerve, let’s talk about that. Your sciatic nerve comes.
Down the back of your thigh here and comes all the way down and exits the back of your knee, which is called the popliteal region, and then forms two common nerves, your common peroneal and your tibialis nerve. Down here in the lower leg is where most of the people experience actually true sciatic type pain. This is where you might get some numbness, some tingling, some loss of feeling in your toes, your foot area, or your calf. A lot of people think that this area, just because the sciatic nerve comes.
Down through here and in your glute region is actually sciatic type pain, but it’s actually usually not that. It’s called sclerotogenous type pain. What pain in this region is, this sclerotogenous pain, is a referred pain from other areas, other areas of tissue, most commonly muscles, ligaments, and tendons. Or it can even be a direct tightness of the hamstring muscle, or even your glute max which we’re going to talk about in a minute. Sciatica is a symptom most often misdiagnosed, but when the sciatic nerve is even pinched up in the lower back region here, it could be from a disc.
Issue, it could be from some arthritis, or it could be from some muscle imbalance, some instability of your biomechanics of your pelvis that’s impairing the sciatic nerve, putting some pressure on it, resulting in pressure all the way down and causing numbness, or pain, or discomfort in the foot. However, you end up dealing with the issue usually way up here where the sciatic nerve originates, or starts to come together from the nerves of the lower back and the sacral region. The most common muscle is your piriformis. The piriformis muscle comes off.
Of the front part of your sacrum actually, tucked in on the side here, and then comes to the outside of your hip here. That piriformis muscle like this, you can turn around, does two things It turns your foot out, and it brings your leg up and elevates it, which you can do that on both sides. You can see they’re pretty symmetrical. Someone with pretty bad piriformis syndrome, or pain in their piriformis is, first of all, they’re going to feel pain deep in their butt region, in the glute, especially right here on.
The side, and they’re going to have some imbalance or pain doing that motion from side to side. The sciatic nerve, pretty much in most people, 80 percent, it is said, the sciatic nerve comes below your piriformis muscle. In about 20 percent of people, the sciatic nerve actually goes through that piriformis muscle. If you had an injury to your piriformis muscle resulting in imbalance, or resulting in a hip rotation issue, then that can put pressure on that sciatic nerve and cause pain in your foot. I’m going to show you in a minute how to deal with that sciatic nerve, but.
The other muscle we’re going to talk about real quick for a second is the glute max. Your glute max as I talked about in the ITB syndrome, iliotibial band tutorial, is that big hip extensor muscle that comes, actually, all the way down into your thigh here and joins with your tensor fasciae latae to make up your iliotibial band. Most people think of their glute max, or butt muscle, just as this area right here but you’ve actually got to think all the way down here. Glute issues which have to do with extension, a lot of.
Times will cause an imbalance of the lower back, obviously cause a person to have lower back problems and result in hip pain and lower back pain, that sort of thing. Piriformis issues are going to do more left and right problems. Piriformis, which come off the side of your pelvis, those are major sacral stabilizers. Having a piriformis imbalance will actually cause pain anywhere up your spine since it’s sort of like the base of your spine, like the pyramid, the foundation to your spine. You can get pain all the way up in your neck.
People get shoulder problems. People get headaches from actually their piriformis being aggravated on the one side rather than the other. That will cause your sacrum to rotate one side to the other, or your pelvis. Where glute max issues will cause your pelvis to rotate forwards and backwards rather than side to side like the sacrum. We’re going to think about those two things when we talk about the stability of the pelvis. If you can lie on your belly. With the piriformis here, as the piriformis comes out to the side and.
Attaches to the top of the thigh muscle here, the greater trochanter, typically there’s going to be a trigger point somewhere in there. Trigger points are these points we’ve talked about in other tutorials where you’re just going to hold that or have someone hold it for you, and any sore spot you basically hold, rub it out. If you have trouble getting in there, if your hands aren’t strong enough for your partner that you’re doing this with, some people like to use their elbow, and you can come in like this.
You’re kind of scooping the glute muscle out of the way a little bit and pulling it towards you to hold that in there. That’s one thing with the piriformis. One other thing as I’m thinking about it to mention here is if the piriformis is painful on one side, you always want to check the other side because a lot of times what happens is it’s the weakness on the one side, the muscle that is not functioning well that is actually the side of the problem, where the other side is going to spasm to try and balance the.
Sacrum from left to right. So she might have a lot of pain, say standing, and doing that hip rotation, or leg rotation on side to side, she might do worse on the right, but the problem could actually be on the left hand side. Now with the glute max, a simple test you can do on your own is to elevate each leg. Lift this leg up as high as you can, Lara. You can see she can lift about to right here on this right side, and then switch to the left.
She’s about there, about the same on the other side. They’re not going to be maybe exactly symmetrical, but if this leg, say, only came up to here and then she raised this leg and it went way up, then that would be obviously something typically going wrong on that, the right side, if there was a constriction or a weakness, some muscular inhibition on that glute max. We’re going to look for trigger points in that area to see where we can alleviate some of the imbalance of that muscle. Again recognizing that.
That glute max comes all the way down and intertwines and forms that iliotibial band, so what someone might perceive as hamstring pain could actually be glute max pain. You can stand back up. I would say I see a lot more glute max issues because it’s such a powerful muscle and such a powerful mobilizer with the hip rather than hamstring issues, even though someone thinks that they’re having hamstring issue problem. Another major action of the glute max muscle is squatting and climbing stairs, so many people that have knee pain or hip pain while.
You’re climbing stairs or squatting down, think more your glute max, even though a lot of people like to think of their thighs. That’s what we’re going to do to start to stabilize the pelvis there and look for imbalances in the piriformis and the glute max. One other thing to mention quickly is the role of vitamin E in the pelvic stabilizer muscles, the piriformis and the glute max. That doesn’t mean go out and buy vitamin E right away. But some people, especially women, have vitamin E imbalances and they’re lacking the vitamin of the natural vitamin.
E found in wheat germ oil, found in nuts like hazelnuts and almonds, and that helps basically balance hormones in your body. Hormone imbalances will cause pelvic imbalance problems in women as well as guys, too. There’s a link between the prostate and vitamin E imbalances, and prostate and hip problems. With women, uterine and ovarian problems, and hip problems. That’s why a lot of women who have PMS or hormonal issues also have hip pain. It could be a direct muscular imbalance. It could also be a vitamin E problem. Sometimes taking the natural oils of wheat germ oil,.
Unrefined and organic, can do wonders for you as well as taking a little vitamin E. I typically don’t use too high of a dose but around 50 to 100 IU’s of natural mixed tocopherols. That’s the natural tocopherols and the tocotrienols that can help with your pelvic imbalances. Two other things we’re going to talk about real quick to help with stabilizing the lower back, and therefore piriformis issues and the pelvic issues as well as what one might perceive as sciatic type pain are the psoas muscles which do this, bring your leg up and out and flex it, and.
Again on the left. This would give you more pain doing that from left to right, or just bending forward as if you were touching your toes. A lot of times if someone’s feeling, even though you might feel back pain as you go and do that, it’s actually coming from the front. Now we’re going to talk about a couple things that actually cause you to get back pain even though they’re actually front problems. So you can lie on your back again. If you ever feel pain while you’re lying on your back,.
Supine, or especially as you sit up go ahead. If she was to experience pain in her lower back right now that’s usually going to be from the abdominal muscles, including the abdominal obliques, or the psoas muscles which help to hold her leg like that. If you can’t hold your leg up like that then you most likely have a psoas imbalance, that would be the same on either side. The psoas muscles are your powerful hip flexors as you can see, and they actually originate mostly from the front of your lumbar spine. That’s the.
Front. They’re very hard to get to. Then they come down and they wrap around and attach to the inside of the leg, allowing someone to flex the hip. A couple things we’re going to do for this is to have her touch and put a little bit of deep pressure, even though she can’t get directly on top of her lumbar spine, to put pressure on one side, if she was to have lower back pain right now, to put pressure on that psoas muscle, and then she would sit up again. And lie back down. Obviously this is assuming that she.
Could sit up because sometimes someone’s lower back pain is so bad that they can’t sit up at all. If she was able to sit up easier by doing that, we would look for corresponding trigger points in that area and then again would switch and check out the right side too, the opposite side. We’re always checking both sides. We’re going about an inch over, and a couple inches up and down on the side of the naval on either side, so like here, here and here, and that would.
Look like that. If that didn’t help she could go a little bit lower and then check a couple on the opposite side, and she would sit up each time. Or if she had someone like me doing that with her, or a friend, I could hold this and you would sit up, and if it felt any better to her lower back, then we would look for areas to treat in there. Again, just rubbing slight pressure. Got to be careful in here. There’s obviously digestive organs, there’s an abdominal aorta in there, so.
You have to be careful and don’t just be poking away. Usually it’s pretty tender if someone’s lower back is hurting from a psoas problem. Obviously, the other muscles here are your abdominals, your rectus abdominis and your obliques, and sometimes you’ll have trigger points or sore spots on the side here, right where they start to attach on the top of your ilium. One thing she could do there is put her hands here on the side of the pelvis, see if there’s any tender spots, or I could do that for her,.
And she could sit up again and see if there’s any pain in there. One thing you’ll notice too is if someone has pain while they’re sitting up, usually they’ll twist from one side to the other, indicating that there’s imbalance on one side. You don’t always know that that’s the side of the problem it’s on because you could be twisting away from the pain, or you could be twisting towards the pain depending on what’s going on in that area. A weakness in that psoas muscle or imbalance of the psoas muscles.
From left to right as well as the abdominal muscles will obviously put a lot of stress on the lower back. It’s one of the reasons why people get sway back. You think of like a pregnant woman or a person with a belly. Then they put a lot of pressure on their lower back, causing a lot of disc degenerations, causing a lot of arthritis and lower back problems which then in turn can cause sciatic type pain and influence that sciatic nerve and cause pain all the way into the foot, numbness pain or similar issues. Even though it’s.
Coming from way up here, an imbalance of those hip flexors, an imbalance of the abdominal muscles, or the glute max, or obviously the piriformis. Those are the four muscles that we’re going to think about for lower back issues, or any disc displacements, or what might be perceived as sciatic type pain. In terms of exercise and therapies for these sorts of things after you’re working out the trigger point, if they continue to come back, it’s the same thing that I’ve always said. No orthotics because you’re trying to work the.
Muscles to their fullest by being barefoot and feeling the ground and using the muscles the way they’re intended to be, not by some false supportive device. So you’re going barefoot and not wearing any orthotics or trying to wean yourself off those orthotics and wearing minimalist type shoes whenever you can. Of course, you’re not stretching these things because whenever you stretch a muscle that’s been injured or strained, you’re further elongating those muscles and you’re not going to feel it. We don’t stretch our psoas muscles, we definitely don’t stretch our piriformis muscles like a lot of.
People like to do, like bring these over and trying to stretch the hip. It’s just going to further irritate that muscle and if you have a sciatic issue, especially if you’re one of those people whose sciatic nerve goes through your piriformis, it’s just going to cause more problems over time. By walking, running, dancing for her, or doing your normal daily activities, that will help to rehab those muscles once they’re actually functioning normal. Consider vitamin E, and especially fatty acids too, that help fight inflammation like fish oils and others, nuts, seeds, flax.
Yoga For Lower Back Pain
Hey everyone. Welcome 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 knees come.
In towards the heart. So if the lower back is already starting to talk to you, you have a couple options. Palms can come 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 becomes 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 of coming 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 and come 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 and come 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 we come 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. We come 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, and come to all fours.
Nice and slow, take it easy, honor the body, enjoy this practice, this time. So we’re gonna come 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 to come out we’ll come 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 palms come 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 we come 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 head comes 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. To come 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, come back to all fours. Cool. Cross the ankles, nice and easy, we walk it back through. Texas. And come 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 and come into a Child’s Pose. Belly comes to the top of the thighs as we release here. This is so great for lower back. You can do this in your bed. Find a little gentle rock. If you need even more space you can bring the knees out here with the part and hang out here. Sometimes even fingertips between. Nice. And you wonder why they call this the.
Hip Exercise Supine Piriformis Stretch
I’m going to show you a piriformis stretch which is a small stabilizing muscle in your hip here. It’s commonly used to help treat sciatic nerve pain, hip pain, back pain, knee pain. It’s a commonly tight muscle that causes problems. So what you’re going to do is you’re going to lay down. The side that you’re stretching in this case my right leg is going to cross over your opposite side. You’re going to put one hand on top of your knee. The other hand, over your ankle and then you’re slowly going to pull towards your opposite shoulder.
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