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.
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.
KT Tape Distal Posterior Tibial Tendonitis
This application is for Posterior Tibial Tendonitis where pain often presents on the inside or medial portion of the lower leg near the ankle, this is often caused by inflammation of the posterior tibialis tendon which decelerates the foot after heel strike when running, so it is a fairly common injury this is how we tape for it. The first piece in this application is going to be an Istrip. tear the paper down by the logo end of the tape and I’m going to position the foot in dorsiflexion and inversion as I lay this portion down.
Just along the lateral or outside portion of the heel rubbing that down no stretch on that piece. As I bring the tape around the heel again I’m laying this down with no tension, no stretch on the tape and laying that all along the inside or medial portion of the foot. For the second step of this application I’m going to tear another Istrip and placing the foot in dorsiflexion inversion, if you can. I’m going to tear off the anchor and here I’m going under the calcaneus the heel.
For the anchor I’m going to try to get on as much skin as I can laying that down with no stretch Ok, now I’m going to come around and as I lay this piece down where I want to run this is right up behind that medial ankle bone, or that medial maleolus so I’m applying this with no stretch on the tape following that line staying behind that bone now I’m just laying the anchor down again no stretch while I was applying this, that foot should still be in dorsiflexion.
I am now going to rub that tape on using the paper backing, create some friction, some heat that causes it to adhere better and if that is not relieving your symptoms, you may actually add a third piece by tearing an Istrip again creating an anchor and where I am going to place this now is again, on the outside or lateral portion of the foot, laying that anchor down trying to get as much skin as I can without any tension on that anchor. As I come up underneath.
Sciatica Leg Pain Relief
Rtf1ansiansicpg1252deff0deflang2057fonttblf0fnilfcharset0 Arialf1fnilfcharset0 Calibri generator Msftedit 184.108.40.2069viewkind4uc1pardsa200sl276slmult1qjlang9fs36 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.
Achilles Tendonitis Part 2 Symptoms Evaluation
Upbeat rock music Welcome back to The Art of Medicine. Now that we’ve seen the parts list, let’s identify the symptoms of Achilles tendonitis. In general the symptoms of Achilles tendonitis are basically swelling, pain, difficulty walking, difficulty going up and down stairs, not feeling good unless you have shoes on, sometimes the shoe will rub the back of the foot and they’ll start to bother your ankle and foot. They’re feeling the pain mostly behind the heel, in the back of the heel and up the back of the leg.
They’ll feel cramping and difficulty walking and pain with putting their foot to the ground. What happens to the tendon when you have Achilles tendonitis is initially it becomes just swollen. You have a condition of peritendinitis where you just really the outside fibres become irritated. As time goes on, there becomes more and more swelling, more fluid goes into the area. Ultimately you get a lot of scarring in the area because the tendon itself is not very well vascularized. Achilles tendonitis pain is usually worst when you begin.
Your exercise program. It’ll be worst in the morning when you first get out of bed. It can also be worst as you go up a set of stairs. The weekend warrior athlete or the older person who has been relatively sedentary who starts up a new program can be really prone to Achilles tendonitis. They can get overuse injuries that make it very difficult to return to what they want to do, even activities of daily living. Achilles tendonitis, in general, is the sedentary person, their Achilles tendon hasn’t been stretched,.
It’s working in a shortened position and they get into their old sneakers and they can develop a terrible overuse injury of that Achilles tendon. When we suspect Achilles tendonitis, we’re looking for pain and tenderness of the Achilles tendon either at the insertion into the heel bone or the calcaneus or a little further up the tendon itself. We’re looking for a history of pain. Either in the morning or when they go up steps or when they start their activities. We’re looking to see if some shoes are more comfortable.
Are they happier in an athletic shoe than they are when they are walking around in their bare feet I would ask the patient when do you have the pain Does anything make it worse Does anything make it better Did you start any new activities Have you changed any shoe gear recently Is there anything different that you’ve been doing that you’ve noticed has made this actually worse Alright, have any pain up here in your calf at all Girl A little bit. Mary Okay, worse when I get down towards here.
Girl Yeah. Okay, most of the pain like right in this area Yeah. Okay, do me a favor, push against my hand as hard as you can, very good, let’s try the other side. When we’re looking for Achilles tendonitis, we start to look for pain and swelling in the area of pain and palpation of that tendon. We have the patient walk and try to stand on their toes. Do you have pain when you do that Most of the people that come into the office actually.
Will have market swelling in the tendon that’s noticeable to even the patient. Okay, if you wanna come off the table and just stand up for me. One of the things that I can tell you is that you are very pronated or flat footed. You have a very low arch and that’s one of the predisposing problems that leads to Achilles tendonitis. I can tell that because your arch almost disappears when you stand up and also because the sides of your feet kind of flay out to the side.
If you turn around to the back, you’ll notice that the triangular portion of the calcaneus actually tends to lean inward and you can actually see your Achilles tendon kind of move to the inside. In general when we do an examination on Achilles tendonitis, we wanna look and see if the tendon feels smooth or if it’s elevated, if it’s there a bubble or thickness in the Achilles tendon which could indicate tearing or chronic inflammation. We wanna make sure that the range of motion of movement in the ankle isn’t limited.
Usually it is and we wanna measure that and make sure that we can get that range of motion back so we can relieve the Achilles tendonitis. When we’re looking at the Achilles tendon, my easiest viewpoint is from having the patient lay on their stomach. That way I can look at the, this is their gastrocnemius muscle and that goes into the Achilles tendon. The Achilles tendon goes from about here to here and attaches into the heel bone, it’s also called the calcaneus. In general we wanna look at, and we want to palpate.
Along the muscle belly, that’s the muscle in here, and this is the tendon. Often times this is a weak point of the tendon, so I just want to palpate down here. And when they yell, Ow! , that’ll let me know where they’re hurting. Most often times the pain is in here and that’s because that’s a weak point, it’s a thinner part of the Achilles tendon and that’s the area that tends to be spread or stressed more than other areas of the tendon. When I do an exam, in addition to the range of motion.
Up and down, I wanna look at the side to side motion. I want to establish the Achilles tendon, it should be in a straight alignment like this, as opposed to a alignment inward or alignment outward. Each of these kinds of alignments can lead to increased pressures on the Achilles tendon. In general, from this point, I would probably get my xray or my MRI, depending on the patient’s symptoms. Voiceover Let’s look at an xray of the foot and ankle and in particular let’s look at the side view.
In the side view, we see first the leg bone. The leg bone is connected to this bone called the talus. The talus is connected to the heel bone called the calcaneus. And then in the front we have the toe bones. Now in the back is where the Achilles tendon connects and in fact it connects to the back of the heel bone right here. This is the Achilles tendon and then the Achilles tendon connects to the calf muscle. Now in this particular patient, we see that we have a bone spurt in the back.
That’s pinching into the Achilles tendon. In order to determine the inflammation or amount of injury to the Achilles tendon, we need to get an MRI. Let’s now look at an MRI of the foot and ankle and once again the side view. Let’s outline the parts list. First of all the leg bone called the tibia which sits on the talus bone which in turn sits on the heel bone called the calcaneus. And then we have the toe bones in the front. The Achilles tendon, once again, is behind.
And sits attached to the heel bone. This is the Achilles tendon. Now this white area that we see within the Achilles tendon indicates severe inflammation indicative of a tendinitis. And this tendinitis is severe enough so there are also some micro tears within the tendon. This is an MRI showing the side view of the ankle. An ankle which has a ruptured Achilles tendon. This is the Achilles tendon in the back and here we see a rupture of the tendon. One end is up here and shrivelled up. And the other end is still attached down here.
An Herb for Back Pain Management St. Louis Creve Coeur Chesterfield
Hi this is Dr. Waltemate, I practice acupuncture, herbal medicine, and chiropractic in Creve Coeur, MO. Creve Coeur is near Olivette, Ladue, Town and Country, Chesterfield, and Maryland Heights. You can reach us on the internet at StLouisAcupuncture. And you can give us a call at 314 5690057. Hi, this is Dr. Waltemate. The herb for this week is the pubescent angelica root. In Chinese it is Du Huo. It means, self reliant existence. In a previous episode we had Qiang Huo, and as you can hear they sound alike. The Qiang.
Huo is for arthritic conditions points to upper neck that deal with the neck and head. Whereas the Du Huo deals with lower back pain, hip pain, knee pain. At one point they were considered the same herb. But, later pharmacological studies and botanical studies have shown that they are different roots from different plants so they were separated thousands of years ago. Du Huo means self reliant existence and the reason why this herb was given that name is because it helps someone even into their elderly years to be able to take care of themselves because they are not hindered by arthritis.
Physical Rehab Program McKenzie Method Middlesex Hospital
String music The McKenzie Method is a system that was developed by Robin McKenzie, a therapist out of New Zealand. It allows the clinician to ask certain questions to develop a pattern of recognition of pain, especially back and neck pain. So treatment really depends on the assessment, and this is the beauty of the system. So you’re a patient, you come on in you see me, I ask you a series of questions. I come up with kind of a thought of what’s going on. And then we test it.
And it’s simple the way that we test things. It almost seems too simple. But it’s all about pattern recognition. I bring you through a series of repeated movements. While we’re doing this, I’m educating you about your pain. We’re seeing what effect these movements have on your pain. If it makes it better, if it makes it worse. So it teaches the patient what movements to avoid, what movements they need to do. Based on that, the assessment portion of it, with the repeated movements, those usually tend to be the exercises that the patient has to do.
And it really really empowers them. So its making them understand their pain rather than somebody telling you about your pain. Currently I think there’s about 40 therapists in the state of Connecticut that are certified. Middlesex actually has 10 of those therapists, which is pretty impressive. With healthcare the way it is, with copays going up, high deductible plans, on average I probably see a patient about six to ten visits at most. Whereas some therapists you are there months and months and months, you hear people go, ‘oh I had back problems in therapy for three months.’.
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.