Lower Back Stretches– 2020 – Nguyen Chiro
– take deep breaths during these movements
(1) McKenzie Extension: keep shoulder blades squeezed; forearms on floor; straight arms for advanced; take long deep breaths
(2) Prayer or Child Pose: slowly sit back
(3) Supine Knees to Side: feet on floor; knees together; side to side
(4) Supine Rockers: pull knees up; not necessary to excessively rock
(5) Supine Stretch Single Leg Crossover: keep opposite shoulder on floor (hold object); opposite leg straight for advanced
Rolling Massage . Nguyen
(1) Glutes: lean to one side; roll full glute muscle
(2) Piriformis: lean to one side; cross leg and hold ankle
(3) Glute Longitudinal Muscle Stripping: back-lying; small ball on glutes area; rock side to side on tender spots
(4) Piriformis Longitudinal Muscle Stripping: back-lying; small ball on piriformis area; rock side to side on tender spots
(5) Figure 4 Longitudinal Muscle Stripping: sitting; small ball on piriformis area; rock side to side on tender spots
11 Best Sciatic Stretches . Nguyen
(1) Lower Back Decompression: lying face down; pillow + roller pillow under stomach
(2) Knees to Chest Stretch: low back flat on floor; open legs to assist
(3) Sitting Nerve Sliding
(4) Seated Piriformis Stretch: cross leg
(5) Seated Piriformis Stretch: don’t cross legs; one leg on floor; one leg on box
(6) Sitting on Floor: pull one leg to chest; turn towards that leg
(7) Back Lying Figure 4
(8) Pigeon
(9) McKenzie Mobility: not a stretch
(10) Hamstring Stretch
One Minute Exercise . Nguyen
(1) Lower Back Decompression: lying face down; pillow + roller pillow under stomach
(2) McKenzie Mobility: not a stretch
(3) Face Down on Floor – Banana Bends: shift away from pain side; sphinx for added intensity
(4) Towel under Hip on Pain side: shift away from pain side; sphinx for added intensity
(5) Face Down on Floor – Flex Knee to Side: bring knee up on pain side; sphinx for added intensity
(6) Mulligan – Back-Lying with Knees Bent: drop legs to side; shift hips around pain side for added difficulty
(7) Side Lying on Pain Free Side: feet on pillows or roller pillow
(8) Seated Sciatic Nerve Gliding