1 / 7

Sciatica Stretches

Stretching is actually a key part of reducing back pain because the blood removes the toxins from the body’s tissues and brings the natural healing compounds that the tissues need to heal.

Jameshughes007
Download Presentation

Sciatica Stretches

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. SciaticaStretches

  2. Whenyou’reexperiencingsciatica,weknowoneofthelastthingsyou’llwanttodoisgetonyourfeetandtrysomestretchingexercises.Whenyou’reexperiencingsciatica,weknowoneofthelastthingsyou’llwanttodoisgetonyourfeetandtrysomestretchingexercises. Anythingthatplacesadditionalstrainonyourbackshouldbeavoided,butgentlestretchingexercisescanhelpstrengthenyourback,stomachandlegmuscles,givingsupporttoyourspineandalleviatingyourpain. Almost everyone can benefit from stretching the soft tissues – the muscles, liga-ments and tendons – in and around the back. Makesureyoustretchslowlyandavoidbouncingmove-ments,whichcouldactuallytearyourmuscles,andtrytodorepetitionsofeachstretch. • Stretchingexerciseswilleventuallymobilise the spine and soft tissues, offering significant pain relief. • Itcanreducetensionandtightnessas well as help to improve your posture. Regular stretching is fantastic for the circulation as it can increase blood flow to the areaandthisinturnpromoteshealing. • Stretchingisactuallyakeypartofreducingbackpainbecausethebloodremovesthetoxinsfromthebody’stissuesandbringsthenaturalhealingcompoundsthatthetissuesneedtoheal. • Thereareplentyofstretchingexercisesyoucanstarttodaytohelpreducebackpainandsciaticasymptoms.Easydoesit.Juststart slowly, do what you can bear and build the exercises up from there. Here you can find some well-known Sciatica Stretches.

  3. KneeToChestStretchImproves the flexibility of your low back Start position Lieonyourbackonamatorthecarpet.Placeasmallflat cushion or book under your head. Bend your knees and keep your feetstraightandhip-widthapart.Keepyourupperbodyrelaxedandyourchingentlytuckedin. Actions Bendonekneeuptowardsyourchestandgraspyourkneewithbothhands.Slowlyincreasethisstretchascomfortallows.Holdfor20-30secondswithcontrolleddeepbreaths. Tips Donottenseupthroughtheneck,chestorshoulders.Onlystretchasfarasiscomfortable. Variation Graspbothkneesandpressintochest.

  4. Sciatic Mobilising StretchMobilisesthesciaticnerveandhamstrings Start position Lie on your back. Place a small flat cushion or book underyourhead.Bendyourkneesandkeepyourfeetstraightandhip-widthapart.Keepyourupperbodyrelaxedandyourchingentlytuckedin. Actions Bendonekneeuptowardsyourchestandgraspyourham-stringwithbothhandsbelowtheknee.Slowlystraightenthekneewhilebringingyourfoottowardsyou.Holdfor20-30secondstakingdeepbreaths.Bendthekneeandreturntothestartingposition. Tips Repeattwoorthreetimes,alternatinglegs. Don't press your low back down into the floor as you stretch. Onlystretchasfarasiscomfortable,andstopimmediatelyifyoufeelanypain,numbnessortingling.

  5. BackExtensionsStretchesandmobilisesthespinebackwards Start position Lieonyourstomach,andpropyourselfonyourelbows,lengtheningyourspine.Keepyourshouldersbackandnecklong. Actions Keepingyournecklong,archyourbackupbypushingdownonyourhands.Youshouldfeelagentlestretchinthestomachmusclesas you arch up. Breathe and hold for five to 10 seconds. Return to the startingposition. Repeat eight to 10 Tips Don'tbendyourneckbackwards. Keepyourhipsgrounded. Onlyextendasfarasiscomfortable.

  6. StandingHamstringStretchStretchesandlengthensthehamstringmusclesStandingHamstringStretchStretchesandlengthensthehamstringmuscles Start position Standuprightandraiseonelegontoastableobject,suchasastep.Keepthatlegstraightandyourtoespointingstraightup. Actions Leanforwardwhilekeepingyourbackstraight.Holdfor20to 30secondswhiletakingdeepbreaths. Repeattwotothreetimeswitheachleg. Tips Onlystretchasfarasiscomfortable. Yourlowbackshouldnotarchatanytime.

  7. LyingDeepGlutealStretchStretchesandlengthensthepiriformismuscleLyingDeepGlutealStretchStretchesandlengthensthepiriformismuscle Start position Lie on your back. Place a small flat cushion or book underyourhead.Bendyourleftlegandrestyourrightfootonyourleftthigh. Actions Graspyourleftthighandpulltowardsyou.Keepyourtailboneon the floor throughout and your hips straight. You should feel the stretchintherightbuttock.Holdfor20-30secondswhiletakingdeepbreaths. Repeattwotothreetimes. Tips Useatowelaroundthethighifyoucan'tgraspyourthigh. Do not let your tailbone come off the floor. Keepyourpelvisstraight(inaneutralposition).

More Related