Sciatica, IT Band, Hip & Low Back

This stretch is called:  Shoes & Socks (you’ll see why)

Benefits:  Stretch for outside of leg, low back and hip.  Spinal elongation, upper back activation, posture.

Starting position: 

• Seated comfortably, back either supported or not (depending on how you feel), feet on floor)

Movement/Stretch: 

1. Cross L ankle over R knee, pause
2. Switch & Repeat (with pauses between movements)

3. Again Cross L ankle over R knee
   1. Grab L shin with both hands. Activate shoulder retraction and depression (scapular stabilization).  Feel spine lengthen, sternum lift.
   2. Pause, breath and notice what you notice. (3 to 4 quality breaths).
   3. (stretch on outside of L leg and around hip, perhaps into low back)
4. Return to starting position. Pause and notice what you notice.
5. Repeat on other side.

6. Again Cross L ankle over R knee
   1. Repeat shin “pull” and breaths.
   2. Maintain this position and rotate foot in circle 3-4X each direction
7. Return to starting position. Pause and notice what you notice.
8. Repeat on other side.

9. Walk it out noticing how you feel.