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.
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.
Back Pain and Sciatica Relief Yoga Tutorial Tutorial
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,.
Severe Leg Pain During Pregnancy
Are you suffering from severe leg pain during pregnancy You are not alone. Severe leg pain during pregnancy is a condition that is as common as morning sickness and fatigue are. The main cause of severe leg pain during pregnancy is a condition called sciatica. It is just as painful as it sounds. This condition is caused when the uterus is growing, it may push against the sciatic nerve. It could also be just leg cramps that could be happening in your legs. There are some more complex causes like DVT and also uterine fibroids.
First, do not get alarmed, it is not anything to feel panicked over. These are all issues that many pregnant women face. This is why you should let your doctor know in case you experience discomfort in your legs. He or she may be able to give you some much needed relief. You should inform your doctor of any pain that you experience, however small or big it is. A DVT, or deep vein thrombosis, is a blood clot that is in your leg and it is the most severe cause of leg pain.
You should be careful, when you have traveled for a long period of time, for this is the period that the clot is likely to develop. Take walks as often as you can to help keep the blood flowing. If you won’t be able to go walking as often as you would like, wear some compression socks or stockings. Treatment of severe leg pain during pregnancy starts with finding out the main causes of it. If the pain is cause by thrombosis, you will be given some anticoagulation meds. If you want to prevent blood clots from developing in your leg, make sure to eat healthy food.
Sore Back Release Yoga For Beginners 5 Min Miracle
Hey guys welcome to another one of my 5 min miracle classes we are in beautiful Costa Rica in Surf Vista Villas hanging out with a couple of monkeys i have an awesome yoga sequence for you thats going to target your back its going to release any stress any tension and just give your back a nice stretch so if you got 5 mins grab a mat some water and lets do this ok guys so starting on your mat beginning with a cat cow inhale open exhale rounding the spine.
Inhale open look up to the ceiling exhale release inhale arch look up exhale let it go inhale loko up exhale begin to take it down and slowly make your way all the way down bring your knees into the chest give them a big hug gentle rock side to side massaging the lumber spine massaging your sacram and then small circles with the kness starting to the right and then reverse to the left hold the knees in and then from here keeping the left knee in extend the right leg.
All the way out feeling a lice stretch in the hip flexor you can also add a gentle rock if you like to and then from here opening the left knee out towards that left shoulder and then crossing it all the way over into your spinal twist left arm opens right hand to the knee stay here and breathe coming back to centre pull the knee in flex and extend the leg all the way up feel the stretch in the hamstring pull it in and then slowly bring the left leg down.
Starting with the other side right knee into the chest take a little rock side to side open to the side this time reaching for the right shoulder with the knee and then crossing it over left hand pushes the knee across right arm open don’t worry if you can’t touch the floor with the knee.just do your best coming to centre extending the other leg up keeping the foot flexed stretching out the hamstring exhale taking the leg down and from here reaching both legs up using your core flex your feet and take your plow.
Allowing the toes to come all the way over your head bending the knees if you like supporting the hips with your hands and if you like to go into the shoulder stand go ahead and extend one left at a time if thats too advanced for you just stay in your plow keep reaching toes up to the ceiling and slowly to come out take one leg down over into plow bend the knees releasing the hands to the mat and slowly making your way down one vertebra at a time.
Nice and slow use your core take the legs all the way down try to keep the low back down and then bending one knee at a time planting the soles of your feet on the floor and taking your bridge posture lifting the pelvis and the hips up interlace your fingers you can also take a full wheel if you are more advanced full wheel would be to place the hands over and lift your hips up if you don’t feel conformable with this stay in your bridge to come out from either pose slowly come down.
Release the spine one vertebra at a time relaxing the back opening the arms to the side and go ahead windshield wipe the knees side to side allowing the knees to fall to the right and then to the left taking this as fast or slow as you like and then from here give your knees one more big hug pulling your forehead into the knees give your spine a nice curve and then release the head down bring the soles of your feet together and open the knees into the side.
Open knees nice and wide allowing the arms to release over side or over the body whenever your ready bring your knees together rolling yourself over to your right coming up to your seated position crossing your feet infront taking a head roll to the right and then to the left releasing the hands on the knees taking a couple of deep breaths inhale exhale let it go inhale exhale finding your breathe and then bringing your hands together into your heart and saying thank you to yourself for dedication this last 5 min to yourself.
Yoga For Upper Back Pain Yoga With Adriene
Hey, everyone. Welcome to Yoga with Adriene. I am Adriene. Today, we have an awesome sequence for the upper back. I rarely meet anyone that doesn’t complain about upper back achiness or stiffness, shoulder pain, craving neck relief. So this is a sequence that you can incorporate to your daily routine, your daily practice. You can return to it five days a week, seven days a week. So be sure to favorite the tutorial so you can return to it easily, because I think this is something that everyone can benefit from. So let’s get to it,.
Hop on the mat, and let’s learn this upper back sequence. Okay. So to begin, we’re going to start in a nice crosslegged position, sukhasana, or the pose of ease here, just pressing into the sit bones and slowly lengthening up through the spine. I’ll bring the palms to the knees here, and jumping right in, I’m going to inhale, loop my shoulders, draw my shoulder blades in together and back, as I lift my heart. Now, I don’t have to crunch the neck here. Ouch. Just going to keep it nice.
And open, but I am actively drawing my shoulder blades in and together and down, shoulders away from the ears. Take a deep breath in here, long belly, tops of the thighs draw down. Then on an exhale, I’m going to slowly draw my chin to my chest, draw my naval back, allow my shoulders to round forward, kind of get a little booty massage here as I roll through the buttock and allow the weight of my head to drop over. Now, I’m going to hang here for a couple breaths, catching the weight of my.
Palms to the knees here and really just breathing, feeling that upper back stretch, creating a little bit of space here with each inhale and each exhale. Then rolling back up, I’ll loop the shoulders, rolling through, pressing into sit bones, again lifting the heart, drawing the shoulder blades in together and down, and really creating space between the ears and the tops of the shoulders. Take a deep breath in. Smile. Relax your jaw. Then send it back down. I like to call this Mr. Burns’ posture here, but we’ll put a positive spin.
On it here. Breathe some space into that upper back. Then inhaling, back up to center, head over heart, heart over pelvis. Okay. Sitting up nice and tall, I’m going to send my fingertips forward like I’m swimming, crossing them over, swim around, and then I’m going to interlace my fingertips behind the back. Again, a good marker is to keep the head over the heart center, the sternum, the sternum over the pelvis. Just notice whether maybe you tend to sit back like this, which is normal, or maybe you’re overcompensating and.
Shifting the heart forward. Let’s try to stack is nice and tall. I’m going to interlace the fingertips, and then I have a couple options here. If I can… We’ll turn to the side here so you can see. I can bring the palms together. Check that out. If that’s a little too intense at the moment, I might keep the wrists nice and square, but I’m actively drawing the shoulders down, away from the ears, shoulder blades together, kind of wringing it out in the upper back here, getting rid of that achiness, kind.
Of massaging that area of the body. What will help with that is, of course, taking a nice, juicy, deep breath in and a nice, soft sigh out. Let’s do one more deep breath in. Notice my neck is getting a little involved here. It feels good. Slowly release and palms come back to the thighs. Okay. So now, I’m going to come to an extended child’s pose for a couple breaths. So I’m going to open the knees nice and wide. Big toes are going to kiss together here. You can pad these if you need to here. If this is.
Too much extension, hyperextension in the knees, you can put a little blanket here between the knees, a little cushion. Then I’m going to sit up nice and tall. Inhale. Reach the arms up towards the sky, and then exhale. Keep the spaciousness in the side body as I dive forward into this extended child’s pose. Fingertips are going to reach towards the front edge of the mat. Palms are going to spread wide. Notice I’m still looking forward here, drawing my shoulder blades in together and back, shoulders rotating externally away.
From the ears. Breathing here, and then slowly bowing forward, opening up the shoulders, melting the heart to the Earth. Forehead kisses the mat, and the arms don’t go limp here or lazy. I kind of stay active here, reaching fingertips towards the front edge, connecting hastabana SP, that handEarth connection. Shoulders are alive as I breathe into the upper back. Then breathe into the midback. Then send a nice deep breath to the lower back. Then slowly, when you feel satisfied, drawing a line with the nose, looking forward, and then.
Using the palms to walk it back up. Okay. So now, we’re going to come to all fours here, tabletop position. I’m going to walk my right palm in towards the centerline here and, on an inhale, send my left fingertips all the way up towards the sky. Now, I’m not going to collapse into this right shoulder here. No way. I’m going to press up and out of the right palm, keeping the spaciousness that I’ve built in this little practice all along, breathing into the upper back here. Maybe the arm goes all the way up. Maybe it only goes to here. Just.
Seeing where that space is today, taking a nice deep breath in, and then exhale coming back to center. Left palm replaces the right. Right fingertips reach up. We’ll just do this side really fast, inhaling. You can move at your own pace, drawing that shoulder away from the ear, breathing nice, long, deep breaths, and then exhale back to center. We’re going to do it one more time. This time, keep the palms a little bit wide. Instead of drawing the right palm into the center, I’m going to keep.
It right where it is as I inhale. Open the left palm up. Take a deep breath This time, I have the needle. I’m going to take my left fingertips under the bridge of the right arm and come to rest on the outer edge of my left shoulder. Left ear comes to the Earth, and I begin to breathe into the upper back here, particularly the left side. For more leverage, I can tent the right fingertips here, maybe bend that right elbow up to find a little bit more in that upper back. The toes are.
Going to want to come together. I really don’t mind that. But if you like, you can just keep a little integrity here by keeping the tops of the feet pressing into the Earth. For more leverage or for a little bit of a deeper stretch, you can also add extending the right leg, just kind of using the right toes here again to press a little bit deeper into the posture. But I say start here, and then work your way up to here. So being really mindful in the shoulders here.
Let’s come out of the posture. Take a deep breath in and exhale out, following your breath back to center and planting the left palm. Again, this time, we’re not walking into the center, but keeping it nice and open. As I inhale, right fingertips reach up towards the sky, and then exhale, diving through, right fingertips under the bridge of the left arm as I come to the outer edge of my shoulder here. Hello. Breathing here, each side will be a little bit different. I can use my left.
Fingertips here to tent the palms. Bring that left elbow up. Another option that I sometimes offer students is to come palmstogether here and just kind of gently extending those right fingertips. That feels nice. Another option to go a little deeper, again, is to extend the left leg. Curl those toes under, breathing into that upper body, that upper back. Then following your breath to come out of the posture, moving nice and slow and mindfully here, and back to all fours. Okay. So now, we’re going to come onto the belly for a little cobra.
Sequence, gently coming onto the belly, drawing the palms underneath the shoulders here, and then keeping the feet just nice and hipwidth apart here, pressing into the pelvic bone, looping the shoulders. The elbows are coming in nice and close to the side body. Go ahead and rest your forehead on the mat. Then we’re going to move nice and slow here, inhaling and exhaling, pressing into the pelvic bone, pressing in your foundation, drawing the shoulder blades in together and down, as we slowly look up. Not a big move here at first, just a nice.
Gentle thing, and then exhale back down. Forehead kisses the mat, moving with the breath. Now, whether you rise up on the exhale or the inhale is totally your choice. I say for a sequence like this that’s therapeutic and about getting into those dark nooks and crannies, it’s just about following your breath. You might start to find a little more space. We’re moving in a nice speed, nice and mindful. Notice lots of space between the ears and shoulders. Then if you want, from here, you can build this into upwardfacing dog.
We’re not going to do that today. But if you already have a practice and you’re ready, you can begin to take this into a nice upwardfacing dog. When you feel satisfied, you can send it to a downwardfacing dog or just a nice little counter pose here, as we come into extended child’s pose, swimming the fingertips forward, up and back, and then resting the forehead. Shoulders melting forward as we breathe into the back and rest. Okie doke. So that was a yummy sequence for the upper back. This actually.
Neck Pain Stretches Exercises Ask Doctor Jo
Hey everybody, it’s Doctor Jo. I’ve got another helper with me today. This is Molly, she’ll be observing and making sure I do everything correctly with good technique. So what we’re going to be talking about today is our neck stretches. Now the neck can be very tricky and it can have serious, serious injuries to it, so it’s key to go to your doctor or your physical therapist and get a correct diagnosis and get imaging that you need. So this is really just some gentle stretches to get you going if your neck is just stiff.
Or maybe you slept on it wrong. So the first thing we’re gonna do is we’re gonna start off with some gentle stretches, not even using your hands but just with your neck. So the first thing I’m gonna have you to do start off is just bring your chin down to your chest. And then hold it just for about 510 seconds and then look back up towards the ceiling. Same thing for just about 510 seconds. Now you want to make sure you’re staying in a plane front to back, that you’re not turning your head. This is really in a straight plane.
Bringing that chin down to your chest and then bringing it back. Good. Now then the next one what you want to do is you want to take your ear to the side. Now this is another key, you just wanna gently bring it to the side. You don’t want to bring your shoulder up, your not actually touching your shoulder to your ear, your shoulder is staying in one spot. You’re just bringing it over, same thing now, it’s in a plane this way. So you wanna keep it in that plane you’re gonna stretch about 510 seconds, and then your gonna come.
Back the other way. Stretch 510 seconds. Good. So you’re gonna do that about 35 times in each direction, good. And once that gets a little bit loosened up, now what you’re gonna do is you’re gonna rotate a little bit. So you’re just now gonna turn, almost like you’re looking over your shoulder. Same thing about 510 seconds and then turn back the other way. Very good and then stretching it out. So those are just starting off with some simple stretches without doing anything except moving your head and getting those stretches.
In there. Front to back, side to side, turn to turn, Molly’s embarrassing me, but that’s ok. So the next thing that we’re gonna do is we’re going to add some overpressure. Basically what overpressure is is you just use your hand to give you a little more pressure added to the stretch. So these stretches are actually going to be our traditional 30 second stretches, 3 times on each side. Now the key is for this one is you’re gonna hold your hand underneath your leg. Now the key for this is it’s gonna keep your shoulder flat and it’s gonna pull.
Down a little bit. so you’re already getting a little bit of a stretch. What you’re gonna do now is your just gonna bring your hand on the top of your head, not on the top of your head right here, but on the top towards the opposite way and your just gonna pull over to the side. Straight over. You want it to go in that plane, you’re trying to take that ear to the opposite shoulder. And you’re just gonna take some deep breaths, breathe in and out, might fall asleep. And those 30 seconds, 3 times each on both sides. Make.
Sure you’re doing both sides so you keep everything even. Alright, so then last one that I’m gonna show you is our levator scapulae stretch, and that’s the muscle that pulls your shoulder blades up, that scapulae up. The key for that one is lot’s of times people get hunched over a lot, they’re typing on the computer, and those muscles get really tight. ANd when those muscles get tight, people tend to get tension headaches. So a really good way to stretch that out is your gonna take the arm same side that it’s hurting, and your gonna put it up.
On your shoulder if you can. And then what you’re gonna do is you’re gonna take your other hand and put it kind of on the back of your head. And you’re gonna pull it towards your opposite knee. So you’re not pulling it straight down, your not pulling it to towards the side, but towards your opposite knee. Almost like a 45 degree angle. So your gonna hold it up as high as you can, and you’re gonna pull your head down. A nice stretch, remember those stretches don’t want to be painful, you don’t want to feel any pain in.
The Knee Pain Guru on How To Treatment For IT Band Knee Pain
Today I’m going to show you an easy way how to get rid of your knee pain a lot of the stuff that I’ve seen on the internet is showing you how to get rid of a lot of times the IT band on the outside of the leg is tight, and that causes, actually causes the leg to externally rotate. So what happens is, what I’ve seen on the internet is, you’ll have people trying to roll out with a foam roller on the outside and it’s really painful it takes a long time, it hurts like hell.
And to be quite frank there’s an easier and much more effective way of doing it and I’m going to show that to you right now. So what you’re going to need is a clock and about a minute and what you are going to do you’re going to be seated or be on the floor if it works for you you’re going to grab your leg the bones in your lower leg, get a good firm grip on the bones in your lower leg and then you’re going to rotate.
The bottom part of that leg out. What you’re going to do is wait for about a minute in this position try to get as relaxed as you can possibly can and wait to see what happens Now for the sake of this tutorial I’m going to let this go however what’s really important with this is that you want a before and an after so before you start the exercise go ahead and kind of check and see how tight the IT Band is and then and how your knee feels.
If you have any pain discomfort in it, whatever go ahead and rotate that out hold it in that position for about a minute and then go ahead and let that loose and then recheck your IT Band to see how it feels and then see how your knee feels. What’s really important is the before and after because the idea is you’re only creating comfort Now a little caveat to this is if you cause any pain by rotating that out don’t do it! It’s real important with that. Now, give me some.
Feedback on this, send me an email let me know that this works for you how it turned out for you and also if this resonates with you if this feels right somewhere on this page there’s a place where you can put in your first name and email address and I’ll send you a free report that goes into the entire program all of the pieces that I put together in terms of eliminating chronic knee pain So, thanks a lot and I hope you got a lot of benefit from it!.