If you suffer from sciatica and back pain, these stretches are great for stretchin gand loosening the muscles and ligaments around your hips, groin and lower back.
The exercise will fit in well to any program that helps you improve your back health and strength and relieve back pain.
You can do these back exercises in a number of different ways.
1. The Knee to Chest Stretch
2. The Double Knee to Chest Stretch
3. The Knee to Chest Rotation Stretch
1. The Knee to Chest Stretch
Start by lying on your back with both knees bent.
Link your hands in front of one knee and bring the knee up towards your chest.
Hold as tightly as you can for 15-25 seconds.
Relax and lower your leg.
Repeat 5 times with each leg.
Notes:
- As you become more supple this back exercise should get easier and you should be able to pull your leg further back and closer to to your stomach.
- Eventually you should be able to make the upper part of your thigh touch your stomach/hip area.
- As you become more capable you can pull your leg into towards the center of youre body.
2. The Double Knee to Chest Stretch
Start by lying on your back with both knees bent.
Link your hands in front of both knees and bring your knees up towards your chest.
Hold as tightly as you can for 15-25 seconds.
Relax and lower your legs.
Repeat 5 times.
3. The Knee to Chest Rotation Stretch
Start by lying on your back with both knees bent.
Link your hands in front of one knee and bring the knee half way up towards your chest i.e. not as far as exercise 1.
Hold in a relaxed fashion and rotate your knee gently 10 times clockwise and then 10 times anticlockwise.
Try to imagine you are drawing a circle with your knee cap and make the circle as even as possible.
You will probably feel the movement in the hip joints next to your groin.
If its a bit painful in your hips at first, just go slowly and gently - it will get easier with practice.
This is a great exercise for loosening and stimulating you hip joints.
Check out www.sciaticacenter.com for the latest news on relieving back pain.
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