Hip Pain Relief Piriformis SI joint Yoga Tune Up
lastly you need to use your Yoga Tune Up Balls to target powerful muscle call the piriformis. the the piriformis is a major muscle in yourbuttocks. that helps to rotate your thigh bone outwards. The muscle starts right about at your SI joint that's called the sacroiliac joint.
You can find it by looking for the dimples in your sacrum There's a little dimple here on the inner edgeof each buttock. so you take your balls and place it right thereon that dimple and then slowly start to shimmy you hips along the muscle from side to side.
the muscle the piriformis overlies the sciatic nerve and often when people have sciatic nerve painit's because the piriformis is so tight now because you're shimmying and your buttocksdo have some amount of size to them from time to time you're gonna have to resetthe balls because your buttocks are going to be pushing the balls out of the way and one more thing to do to get deeper intothat piriformis is to drop one knee the at a time as you shimmy
and he will definitely need to reset yourballs but oh my goodness this is so incredible What a massage, right into that piriformis.
Facet Joint Syndrome Stretches Exercises Ask Jo
Hey everybody it's Jo, and todayI'm going to show you some stretches and exercises facet joint syndrome. Let's get started. So the facet jointsare the little joints in your spine that help it bend and twist. So not where thevertebrae are, but the little joints on the back. So when those are inflamed andirritated, it makes a really painful to twist and then and do things like that.So we're going to start off with some stretches on our back, my stock is fallingoff, and just to start off we're going to
a simple knee to chest stretch. So thisis the one where you want to grab underneath. Some people grab on top, butif you happen to have any knee issues, make sure you grab underneath. And thenjust pull your knee towards your chest as far as you comfortably can and holdthat stretch for about 30 seconds. And then after the 30 seconds, switch sides. Hold that stretch nice bigpull. You should feel it underneath that lowerback area a little bit, and then do that three times on each side. Then you'regoing to go into some pelvic tilts. The
pelvic tilts are the ones where you wantto kind of flatten out your back tighten up those core muscles, almost like Ilike to call it when you're fake laughing when you go haha and thosemuscles tighten up but you want actually movement in the pelvis. So if you're justsqueezing and it's not going anywhere, that's not quite the movement. You wantactually tilt it back and flatten out your back. So it's almost like if someonehad their hands there or your hands, you're trying to squish it into theground. So hold that for about three to five seconds, and then do 10 of those.Then you're going to go up into a bridge,
so just bringing your hips up until yourbody's pretty flat in the air. So coming up and then when you come back down, comeback down nice and slow, that's the important part. Almost one segment at atime so you're really stretching out those facet joints as you go. And then same thing coming up nice andcontrolled, slow coming up and then slowly coming back down. The same thingdo about 10 of those to start off with. Now we're going to flip over and go intoa child's pose. With the child's pose, spread your knees out just a little bitso you can come down, put your arms out
in front of you, and just take yourbottom down towards your heels, and then come down as low as you comfortably can.You might not be able to get quite as far as me, if you're not as flexible, butgo down as far as you comfortably can and hold it for about 30 seconds. Andthen come back up and then do three of those. The next one is going to be alittle bit of a rotation stretch, but you want to stretch the upper part of yourbody versus when you're lying down and your rotating your legs, this time we'regoing to rotate our arms. So you're going to be in this quadruped position, andthen take your arm and bring it
underneath and pull through. So you'rerotating that upper body to get that stretch, and for this one you can justhold it for about three to five seconds, and then come up and then rotate theother way. So going about three to five seconds doing five on each side. Nowwe're going to go into some quadruped exercises and you can start off prettyslow just doing maybe the arms first, but make sure yourshoulders are pretty much in line with your hands. So you don't want it way out, there's a hair, or you don't want it way under you want to you know pretty straight up anddown to protect your shoulders. And then
Facet Joint Injections Procedure
a facet joint injection may be done tohelp diagnose the facet joints as the source of the patient's pain as well asto provide pain relief the set joints are pairs of small jointsin between the vertebrae in the back of the spine these joints have opposing surfaces ofcartilage which limits friction between the bones the joint is surrounded by capsulefilled with a small amount of synovial fluid the synovial fluid acts as anadditional lubricant to reduce friction
between bones that rub together healthy for set joint support the spinewhile also allowing a wide range of twisting and bending motion these joints may become inflamed andpainful due to a variety of conditions such as osteoarthritis degenerated discsspinal stenosis or from a trauma such as a car accident of asset joint injection procedurebegins with the patient laying face down on a table while a small area of skinand tissue over the set joint is treated
with a local anesthetic to numb the area the physician uses xray guidance calledfluoroscopy to direct a small needle into the facet joint contrast dye isinjected to confirm that the needle is positioned correctly in the facet jointand that medication is contained inside the joint following this confirmation a mixture ofanesthetic such as lidocaine and antiinflammatory medication such ascortisone is then slowly injected into the joint
as with many spinal injection proceduresthe set joint injections work better for some patients than for others often afacet joint injection is combined with physical therapy to rehabilitate theback.