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Figure 4 (Piriformis) Stretch for Sciatica Pain
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Try the Figure 4 Stretch to get a good stretch on your hips, glutes & piriformis. This is great for anyone with sciatica or a lumbar herniated disc because it works the muscles in the back & the surrounding areas that are susceptible to pain.
Nikki Bechtol, licensed chiropractor, demonstrates how to perform this pirifromis stretch to work your hamstring & glutes. Follow these steps to perform this stretch on your own:
Step 1:
Lay flat on your back, with your knees bent and feet flat on the floor.
Step 2:
Bring the outside ankle of one foot to the opposite knee.
***For some, this position might be enough of a stretch. When you're ready, you can deepen the stretch by following the rest of the steps.***
Step 3:
Lift your legs and place your hand behind your hamstring on the side you aren't stretching.
Step 4:
Pull your knee toward your chest to feel the stretch into your hamstring & glutes. Hold this stretch for 15 - 30 seconds and repeat on the other side. This stretch can be performed twice a day to your tolerance.
Watch Related Videos:
Check Out Our Guide On Recovering From A Herniated Disc:
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Medical Disclaimer:
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information is only intended to show you the correct technique for exercises and should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.
Nikki Bechtol, licensed chiropractor, demonstrates how to perform this pirifromis stretch to work your hamstring & glutes. Follow these steps to perform this stretch on your own:
Step 1:
Lay flat on your back, with your knees bent and feet flat on the floor.
Step 2:
Bring the outside ankle of one foot to the opposite knee.
***For some, this position might be enough of a stretch. When you're ready, you can deepen the stretch by following the rest of the steps.***
Step 3:
Lift your legs and place your hand behind your hamstring on the side you aren't stretching.
Step 4:
Pull your knee toward your chest to feel the stretch into your hamstring & glutes. Hold this stretch for 15 - 30 seconds and repeat on the other side. This stretch can be performed twice a day to your tolerance.
Watch Related Videos:
Check Out Our Guide On Recovering From A Herniated Disc:
⇨ ⇨ ⇨ ⇨ ⇨ Get Free Shipping On Orders Over $39.99 ⇦ ⇦ ⇦ ⇦ ⇦
JOIN OUR COMMUNITY:
SUBSCRIBE to our channel and comment below if you have any questions. Thanks for watching!
Medical Disclaimer:
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information is only intended to show you the correct technique for exercises and should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.
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