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
Ma Roller Exercises To Relieve Lower Back Pain
Now here we go using the Ma Roller under your lower back. So you carefully lift your bottom off the floor and you position it underyour lower most spinal segment L5. Now you'll find that only you know where itis and you feel the hard base of the sacrum and then above that, if L5 is inflamed, it will shriek with pain as you do that. If you don't feel anythingthere you lift your bottom and slide it up a bit further. Good. Remember thefacet joints are only about half an inch apart, so you don't go very far. You cantip left to right, or you can move up and down, rolling on the block itself. That's it. Hardly any movement at all otherwise
you roll off it. Let's go one levelhigher up your back, lifting high up, so you can either roll up and down it here.Minutely rolling up and down it, or you can tip your body left to right because oftenyou'll find that one side the facet joint only is inflamed one side only, I shouldsay, is inflamed and you want to spend more time on that. Now the piÃ¨ce de résistance, and we'll do it at this level, L3, is now to try and let your bottom drop back to the floor down to the floor, I should say and that's very uncomfortable.And that's massaging the facet joint of L3, 4 as it goes down, and thenlift off again,
and then go down again. Gently down. Now you have to relax otherwise the humps of the Ma Roller can't get through to thefacet joints because the muscles are working too hard. Good. And up again. And now one final one go down to L5 again there Rash, and with the Ma Roller in position we'regoing to do knees rocking which is is excruciatingly painful in adelicious way. So with the Ma Roller there bring one knee onto your chest, hold it there.This is only for the very advanced and then the other one and hold it there.Crossing the knees and then gently, knees
apart rocking the knees with the BackBlock with the Ma Roller I should say in position. Now if that's not in the correctposition, you feel you need to go higher then you bring one leg down, other leg down, move it up minutely. Just minutely move it higher, I think it needs to be alittle bit higher, and then bring one knee onto your chest again. And this isexquisitely painful. That getting it more there Rashé Exquisitely painful as itpierces through, in a way that you don't get when you just have your knees bent, feet flat on the floor. You would only do this for a fewseconds. In fact that whole regime that
we've just been through is long enough,and you would only do that once a week. And then you would come down then you'dlift up. Always hurts to lift up and slide it away and down you go. Now youmight do more knees rocking afterwards to help pump away some of the bruisingbecause you do cause bruising. And you might go up and down then you might goleft and right. And there you go.