About me and why these exercises work.
Exercises for Sciatic Relief. Perform them in numerical order. See pictures and video below.
Begin lying on your back with your knees bent and feet resting on the floor. Bend one leg up to a 90 degree angle and place your hand on the front of your thigh. Try to bend your leg toward your chest, but resist the movement with your hand. At the same time, push the other foot into floor. Hold 5 sec, repeat 5 times, Alternate sides each time.
Tip: You can do this on your bed if getting on and off the floor is difficult
Begin lying on your back with your knees bent and a strap looped around your thighs.
Gently press your thighs out into the strap, Hold 5 sec, repeat 5 times
Begin lying on your back with your legs bent, feet resting on the floor, and a ball positioned between your knees.
Begin lying on your back with your legs bent, feet resting on the floor, and a ball positioned between your knees.
Squeeze your knees together into the ball, hold 5 sec, repeat 5 times.
Squeeze your knees together into the ball, hold 5 sec, repeat 5 times.
Begin by lying on your back with your knees bent and feet resting flat on the ground. Cross your right leg so that your right ankle is resting on your left knee.
Hold the outside of your knee with your left hand, move your knee AWAY from your left shoulder, but with your left hand don’t let your knee move away from you, hold 5 sec, repeat 5 times
You should feel your buttocks tightening as they contract. You should NOT be feeling anything stretching.
Disclaimer: If you have any concerns about starting these exercises or any exercise program, please consult you doctor. Stop exercises if pain increases and consult your doctor.
Watch this video of how the four exercises above are performed.
They must be done in the order numbered above and with the correct technique to be effective in decreasing pain.
Click below for recommended equipment including a ball and the strap pictured above.
My Passion
Reaching people who have not been helped….Bringing Quality back to these lives by restoring pain free living and moving like I’ve achieved for myself.