SPINE-CONDITION-SCIATIC-NERVE-X-PHYSIOS-VIDEOS


SCIATIC NERVE STRETCHING – PHYSIOS


VIDEOS


  1. Lower Back Stretching – Part 1 . Keeley Physio
    (1) McKenzie Mobility:
    – prone or face-lying on floor; pubic bone on floor; rest on forearms progressing, if possible, to pushing on hands; relax abs & glutes
    – 2 sec up + 2 sec down x 10 repetitions x 3 sets
    (2) Supine or Back-Lying Knee Crossover:
    – pull knee across the body; opposite hand anchored; opposite leg straight; hold 1-2 minutes x 3
    (3) QL – Quadratus Lumborum Stretch
  2. Lower Back Stretching – Part 2 . Keeley Physio
    (4) Supine or Back-Lying Half of a Figure 4: foot on post or door frame; opposite leg straight
    (5) Split Squat with Knee on Floor: reach forward; same hand to same lead foot; opposite hand on floor
  3. Sciatic Figure 4 Stretch Technique – Physio Lawrence
    Figure 4 Progressions




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