hey everybody
it’s your personal trainer coach Kozak and I’m Claudia and this is a 18 Min Sciatica Exercises for Leg Pain Relief Sciatica Relief Treatment for Sciatic Nerve Pain these sciatica stretches do not require any equipment
but depending on the surface you’re stretching on you may want to use a mat
for comfort follow me for the traditional stretches and I will be
providing the easier modifications all right let’s begin we’re going to the
floor to start we’re going to lie down on our back and we’re going to do a
lying hip rotation so go and set that left foot down on the ground bring your
opposite foot up with your right leg we’re going to take that right hip
through the full range of dynamic motion so we’re going to press gently on that
knee every time and every time you can get just a little bit more range of
motion so again we’re going through this 10 times and throughout all these
movements today your range of motion may not be what ours is that’s okay make it
your own and that tenth time let’s hold now hold and press feel that hip stretch
and on all these stretches today I want you to take it to about 85% so don’t
take it to the one we’re starting to hurt or or stress you but instead where
it just feels like a good stretch for holding this for 15 seconds let’s go
three two one and done okay let’s switch bring that opposite foot up and again
we’re going to go through that dynamic range of motion ten times there’s any
nerves or tendons that are stock in your in your hip is a good one to loosen them
up go taking the through the full range of motion nice and controlled
nice and easy ten times breathing throughout good going a little further
every time to one and on this last one and hold good
if you need to you can grab the drops inside hand and hold this foot in place
and just press press on that knee fill that hip stretch again aim it for 15
seconds on this one and we are breathing let’s go three two one zero
excellent ok similar position for the next one let’s go back to that right leg
we’re going to do a figure four bring that right leg up we’re going to reach
through your legs both hands wrapped around that knee now we’re going to pull
this knee into so on this one we’re not doing the dynamic range of movement
we’re just pulling and holding for 15 seconds now you might be able to pull it
all the way to your chest or you might be goods is right here everybody’s a
little bit different so again you make this routine your own your own
capabilities today breathe pull again feel that stretch all through your hips
and glutes and three two one excellent alright let’s bring that opposite leg up
and do the left side again pulling to your chest breathe whew this height is
definitely tighter than my right side actually it is on me too and you might
experience that that’s alright going through these you might experience some
kick figure out a couple spots are tighter than you head into the data it
might discover some new things about yourself there’s nothing wrong with that
let’s hold four three two one and zero all right good next we’re going to work
on your piriformis which is two up here this little furry me with your sciatic
nerve runs through off and causes a sciatic nerve pain so we’re going to
target that one with this next dress go to kick that leg over your right leg
over your left we’re going to angle that left knee in just a little bit all right
now we’re going to grab that right knee with both hands and we’re going to take
it through a dynamic your movement but we’re pulling that
right knee to your left shoulder so you’re pulling it across so not just
back not just over what you’re pulling it up and across and out toward your
shoulder up towards your shoulder and again about ten times through this range
of motion a little bit more of a stretch every time working your way into it to
one and on this last one 15-second hold and stretch good should I stretch all
down your leg into the glutes maybe a little bit in your back that’s alright
that’s how we know what’s working loosening it up putting in the work
today so we can feel those results tomorrow let’s hold four three two one
excellent okay gently come back and let’s switch it up let’s do the opposite
side now again I’m going to angle that right knee in now my left leg goes over
and let me pull this left knee to my right shoulder you might find on some of
these that you’re more flexible than on some of them you’re less flexible and
that’s okay every body is different just about doing our best you can get a
little bit better every time you come back and repeat this routine nice
controlled breathing throughout not using any momentum on this range of
motion let’s go last one and let’s hold pull back fifteen seconds
feel that stretch good again taking that stretch to about 85% of what you’re
capable of maybe 90 but any more than that and you’re really not doing
yourself any good you’re just developing scar tissue at that point so don’t take
it to the point where it’s really hurting let’s go three two one and done
zero good okay let’s move into a 9090 position different names for the
I usually like to go with the 9090 because it kind of describes the
position right which is both knees at a 90 degree angle and so Claudia is just
going to hang out here and make sure in trying their best to get both knees down
on the ground where I’m going to take it from this position I’m gonna go one step
further into a pigeon so I’m going to bring this foot in and then I’m going to
bring this back leg back now here’s one variation a little easier variation and
even harder is go ahead and come down onto these forearms you decide which one
of these three is going to be right for you today either way we’re feeling that
that hip stretch the only networking and hold good you’re doing the pigeon
variation make sure that you have your weight over your leg and you’ll keep by
bringing it out here let’s go three two one and zero good okay let’s hit that
opposite side now so go ahead start with that opposite side ninety ninety good
and again from here I’m going to move into that pigeon so I’m kicking that
back leg out behind me and I’m coming forward just to give you
a different angle good you’re experiencing a little
cramping I’m pretty sure that’s normal because totally normal because this is
me yesterday cramping so try to breathe through the movement and this is
actually the second time that we’re shooting this video because the first
time we hit a equipment malfunction yeah let’s hold this for three more seconds
two one zero good so I’m actually feeling more
flexible as a result that’s good two days in a row like that I lose peaks to
the routine okay we’re going to go to our backs we’re going to do a subpoena
butterfly so let’s line our backs when you put your feet together and try your
best to get your feet close to your body they might not be able to might be out
here but just do the best you can yep and now let’s go through this full
range of butterfly motion opening up and closing to that ten-time
nice and control nice and easy taking your knees down a little further every
single time good nice and control breathing to one
and on this last one let’s drive those knees to the floor feel that major
stretch just isometric hold static stretch if you’d like to you can use
your hand to get just a little extra stretch if you want to kick it up a
notch you feel comfortable doing so good hold this one for five four three two
one and zero good we’re going to lie flat on our backs with our feet up so
this next one we’re going to push our pelvic bones through the floor now this
one’s hard to pick up on camera because they really don’t get to see much we’re
literally going to push our pelvic bone through the ground keep your lower blat
back flat on the ground and we’re just pushing through the ground so you’re
pushing straight down with your pelvic bone straight down push down good this
one is going to engage your core and don’t allow your lower back to the curve
on this one or your lower back to come up off the ground keep your whole back
on the ground while you do this one again just pressing through and
breathing excellent good let’s hold this one for five more seconds keep pressing
through straight down into the ground let’s go five four three two one zero
okay excellent relax shake it out all right next we’re moving
into is an ISO hip up again Claudia we’re going to do the same move on this
one bring your feet nice and close to your glutes feet are flat on the ground
now let’s press up drive up off your heels
and ideally we want to make a straight line from your knees to your shoulders
so get those glutes up don’t want a hyperextend but at the same time you
don’t want your butt sag into a nice straight line drive off those heels and
really flex your glutes and actually your abs even though we are working your
back I don’t want you to focus on squeezing your back when instead focus
on hamstrings glutes and your abs good just hold excellent work again make this
your own if you can’t quite get up as high as we can that’s okay today
everybody has to start somewhere he can come back repeat this routine you get a
little bit better every single time not going to happen overnight but if you
work at it I promise you you will get there excellent let’s go five four three
two one and zero slowly back down nice ok arms that other side to the next one
let’s go and bring your knees up to a 90 degree angle we’re going to do a lying
leg twist stretch I might twist my knees all the way down to a 90 where my legs
around the ground stop at a 45 degree don’t go all the way down like Coach
cozec it I want you to keep your back flat on the ground while you do this one
so if you don’t feel comfortable coming all the way to the 90 with your back
flat then like Claudia is doing on the 45 is great you choose which one of
these two is gonna be right for you today try to keep those shoulder blades
on the ground good so that’s stretch and if you are doing the full nine you don’t
just let your body relax still keep some tension feel that stretch good and 5 4 3
2 1 other side of course we got to do both sides keep it nice and even nice
good now multiple applications for this routine whether you just want to do some
rehabilitation and strengthen your lower back or maybe you’re trying to fight
back from an innate and injury either way this is a great routine for you feel
that stretch good hold tight on this one again just
take it to the point where you feel comfortable not to the point where
you’re in pain good let’s go five four three two one zero and back nice okay
straighten those legs out on this one little shake okay next we’re going to do
a lying knee to your chest organs lying position we’re going to bring both knees
into your chest now you might just be right here or you
might be able to get them all the way in again you decide what’s right for you
today come back and every time you do this your flexibility and mobility will
improve just a little bit draw those knees into your chest pull them in nice
excellent work breathe again don’t feel pressured to match our mobility you make
this workout your routine Fitness’s anything but a one-size-fits-all
solution make this workout your own good let’s go five four three two one and
lower your legs back down take a second stretch it out okay next we’re going to
do one leg at a time now so go ahead and bring one knee up does it matter which
one and I want you to keep try your best to keep that other leg on the ground so
even if it wants to come up on you try to force it stay on the ground excellent
and that knee in get to the point where you feel comfortable getting your back
from all angles today you have a sciatica or loosen it up whatever it may
be that’s ailing you we’re going to try to hit it today good and three two one
alright let’s switch it up opposite side now and pull in go hold and breathe so proud of you today for doing
something about this you know so many people have an injury or you know
something wrongs are back and instead they just get defeated no I have a lower
back problem that’s the way it is no not you you’re taking the steps to make it
better all right and leg goes back down excellent okay next one we’re doing a
one leg raise so go ahead and raise one leg straight gonna raise our right leg
straight try to keep no bend in that knee like stout to the side and just
pull back as far as you can on your own and that looks like this today or like
this that’s okay no big deal depending on we’ll work out as we’ve done this
week our flexion so he’s going to really greatly on this one depends on how many
squats we’ve done this week just keep it straight and just pull good and every
time you come back you a little bit better at this one again just make this
routine your own alright and slowly return back to the ground
alright opposite leg up try to keep that leg nice and straight I know it’s hard I
know it hurts feel that stretch in your hamstrings gluts calves excellent
loosening it up we’re going to feel so good when this routine is done all right
almost there let’s go five four three two and one
slowly back down alright next we’re going to do a knee to the side stretch
to bring one knee up and we’re going to use your hand up gently pull it over to
the side so for this one you’re going to decide what’s right for you this might
be enough of a stretch or you might need to pull it all the way down but either
way when I try to keep your shoulder blades flat on the ground so don’t curl
and twist with it but instead keep those shoulder blades on the ground that allow
you get that stretch in your back you decide if you’re here all the way down
take at this point where you feel comfortable today no reason to push it
Juana this workhouse intended to make you feel better good all right and
slowly return let’s go opposite side breathe and stretch good pull across go
shoulder blades flat on the ground excellent work doing great guys keep it
up and let’s go 5 4 3 2 1 and return nice work
thank you so much for working out with us today if you like this workout you’ve
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us today it’s been our pleasure I’m coach Cosette and I’m Claudia and we
will see you at your next workout