8 SIMPLE SCIATICA
STRETCHES TO RELIEVE PAIN FAST
1. Step your right foot forward to the outer edge of your mat next to your right pinky finger. 2. Lower your forearms inside your right foot and relax through your hips and back. 3. Breathe and hold for 30 seconds. Switch sides
The Sleeping Pigeon takes a basic hip-stretching pose and, by lowering the chest down to rest over the top of the stretching leg, adds a deeper sensation to the stretch. Breathe and hold for 30 seconds
REVOLVED EXTENDED SIDE ANGLE
1. Keep hands in prayer as you twist left elbow over right knee, pressing elbow against the side of your leg and relaxing your neck as you gaze up. 2. Hold 30 seconds and switch sides.
Pyramid Pose is a deep stretch for your hamstrings and low back as well as a simple way to practice balance with both feet still on the ground. Hold 30 seconds and switch sides.
Forward Fold is a basic yoga pose that stretches the lower back and hamstrings Relax the back of your neck as you place your nose close to your knees.
1. Gently pull your knee over your leg towards the ground. Keep both shoulders on the mat while you do this. 2. Hold for 30 seconds and switch sides.
LYING SPINAL TWIST
SEATED SPINAL TWIST
1. Cross your right foot over your left leg as near to the hip as you can. 2. Wrap your left arm around your right knee and pull it toward your body. 3. Hold for 30 seconds and switch sides.
FIGURE 4 POSE
The seated figure four stretch is a great hip opener, and it will also help relieve that dull, low-back ache that can come from sitting too much
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TREAT SCIATICA PAIN
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