Saturday, November 26, 2022

Sciatica, IT Band, Hip & Low Back

September 7, 2021 by  
Filed under Coaching, Fitness & Health

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)
  1. 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)
  2. Return to starting position. Pause and notice what you notice.
  3. Repeat on other side.
  1. 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
  2. Return to starting position. Pause and notice what you notice.
  3. Repeat on other side.
  1. Walk it out noticing how you feel.

 

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