Hey everyone! it is matt barber. nasm certified corrective exercise specialist. today i am going to be talking about stretches for the lower extremities. Simply, these four stretches are going to show you how you can alleviate lower back pain if you do them on a regular basis. I know many of you out there have lower back pain. Ok, so the first of the four stretches is a complex of muscles called the hip flexor muscles. They lie here in the front of the thigh up near the hip. One of the main hip flexor muscles, called the psoas, originates.
Directly in the lumbar spine. so if that muscle is tight, and it is tight on most people, then that muscle puts a lot of stress on the lower back region. So, the way we stretch the hip flexor is, and by the way before I show you that, all the stretches I am showing you are standing stretches. For those of you who struggle getting up and down off the floor the beauty of these four stretches is you can do them all in a standing position. I am going to show you in another tutorial that is going to show you how to stretch those.
Same four muscles but in a more of a lying position. so, this is good for those of you who again, struggle with getting up and down off the floor. So the way we stretch the hip flexor is when we load the front leg like this, I am basically in a lunge position. So I am putting my weight on the forward leg, my left heel stays down, my right heel comes up off of the floor. It is very important I am going to tilt my pelvis, called a posterior pelvic tilt. My pelvis is going from here to here. So if I tilt the front of the pelvis,.
I am going to lengthen or stretch those hip flexor muscles right there. i am also squeezing my right glute which helps assist in the stretch as well. So if you notice I am next to a sturdy frame here. You can use a chair at home if you like whatever is sturdy to help you with your balance. Because sometimes balance can be tricky on this stretch. This is very beneficial because again to stretch this muscle. I am holding it for thirty seconds on one side. Then thirty seconds on the other. Again, I am loading the forward leg, I’ve got the.
Front of the pelvis out. i am squeezing the left glute. my belly button is braced toward the spine. Again, I am holding on if I need to for balance. That is called the hip flexors. Thirty seconds to a minute on each side. Next one is the hamstring complex. Hamstring muscles align right on the back of the thigh. The way we are stretching that is we prop one foot up, I have one hand on top of the other, I have nice long posture, I am reaching forward so that I feel a stretch right through there. I do not need to round forward like this because.
It is putting me in a bad posture. i can still get an effective stretch by staying right here. My shoulder blades are together, I have nice, tall posture and I am still getting a good stretch back through here. You do not want the bench to be too high because if it is too high you are more likely to lose your balance. Also if it is too high you might get some tension up here in your hips. We keep the bench fairly low for the purposes of this stretch. Thirty seconds on one side, then of course thirty seconds on the other.
Side. and if you do struggle with balance a lot, you can hold on to something and stretch to your side like this so you can get a good stretch. That is ok if you need to modify it. Thirty seconds to a minute on each side. Next one is a muscle called the piriformis is in your gluteal region. Any of you who have had sciatic issues in the past, then this muscle is likely tight. A lot of us have tight piriformis muscles. The way I am going to stretch this is in a seated position here. I’m going to place my right ankle across.
My left thigh like this, take my knee and pull it to the opposite shoulder like this. I am pulling this knee diagonally toward this shoulder. Nice, tall posture and I am holding this for again, thirty seconds to a minute. I don’t want my left foot to turn out of this this is a compensation. You want to keep your left foot straight ahead as you can see. Again, nice tall posture. Thirty seconds here. And then I switch it again everything aligned, ankle, knee, hip in alignment. And then I got thirty seconds on this side as well. I.
Standing Piriformis Stretch For Pinched Sciatic Nerve
Welcome to stability before strength. my name is oscar and today i will show you how to stretch your Piriformis muscle in a standing position to help you alleviate your pinched sciatic nerve. You’re going to start the stretch by holding onto a wall or stable surface and slowly cross your right or left leg over your other leg.
And slowly bend your knees and shift your weight towards the back of your hips you should feel stretch deep in your gluts and this is where your piriformis muscle and sciatic nerve run. uh. hold for fifteen thirty seconds now runners know this stretch as a figure 4 stretch because you’re actually making a 4 with your body. You should feel a difference between your affected side and unaffected side.
Meaning that you’re affected side will be tighter and will benefit from holding the stretch longer than the unaffected side. It’s a good idea to compare your two sides because it will give you a good indication of the improvement of your affected leg.
After fifteenthirty seconds repeat the same steps on the other leg. For a deeper stretch you can drive your hips back and or use your freehand and push away your knee even though one side feels tighter in a few days or weeks you should notice a difference not only in the flexibility.