I've had an overwhelming request for relief of sciatic pain, lumbar compression from working at home, IT Band syndrome and more! So here are some at home tips for stretching YOU can do at home everyday to help ease these discomforts and pains.
🔸 Cross leg over body, pull knee over (if you're flexible, pull knee up over and then up towards head) This opens up SI (sacraliliac) Joint where nerves may be pinched, causing pain and discomfort down the hip and leg. By straightening your knee on this stretch, you can also stretch your IT Band which is connective tissue from the Iliac chest (hip bone) to below the knee. this needs movement to stay fluid and mobil.
🔸 Knees to chest- helps decompress lumbar vertebrae and sacral immobility. This will allow better range of motion in your low back and allow spinal fluid to flow, releasing any nerves that may be pinched by compression of the joint.
🔸 USE A ROBE BELT or a towel, anything you have similar should suffice. Place the belt at the ball of your foot for optimal alignment. You can stretch one leg at a time or both to help open hamstrings, calves, into the plantar fascia, which ultimately help with hip flexibility and alignment.
🔸 QL (quadratus lumborum) stretch. Lie on one side and place arm above head, and drop top leg over the edge of your bed or table. The QL muscle, which connects the last rib to the pelvis, is responsible for pelvic stability and structural alignment. Your leg will slowly drop when the muscle starts to release. This also indirectly stretches the IT Band.
🔸 Seated forward bend. You can do this cross legged or straight legged, depending on flexibility in the knee and what you are targeting. This is the best depression of the low back and spine. Hold for up to one minute.
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