Whether you are experiencing mild pain, have overused your muscles, or have extreme pain in your back and hip because your sciatic nerve is sore, stretching gymnastics can help you increase flexibility and strengthen your muscles. support.
Stretching is one of the most important ways to relieve back pain. To keep your back strong enough to live up to your lifestyle, you must be flexible enough to support everyday movements. Stretching sciatica helps you achieve the flexibility you need, so simply lifting things does not pull the muscles in your back. Stretching helps keep you flexible, so start with it to prevent back and hip pain.
1. Kamel-Pose
The camel’s posture, a popular yoga posture, is a supported back flexion. Kneel, knees at a hip-width distance. Place your hands palm down on your sacrum. Gently push your hips up and forward. Pay attention to your back and exercise the movement as far as you can. Tilt your back more in this posture by grabbing your heels with your hands. Press your shoulder blades down, away from your ears.
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2. curve forward
You can take this posture either sitting or standing. To do this, sit on the floor and spread your feet as far apart as possible, keeping your knees straight. Reach forward with both arms, making sure your shoulders do not press against your ears. Now relax your neck. To take this position while standing, stand with your legs apart so that you are still comfortable. Now lean down from the hips forward. Try touching the floor with your hands if you can.
3. Frog posture
Stand on all fours. Then, separate the knees as much as possible, but keep the heels together. Gently press your hips to the floor and place your chest and head on the floor, if you can.
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4. Lunge lateral
Take a wide leg position, with your toes forward. Lean over and leave the palms on the floor. Move your hands to one of your feet and bend the knee while turning the opposite foot so that the toes face the ceiling. Continue until you reach the position of a lateral step. Get up again and repeat the process on the other side.
5. Stretching the butterfly
One of the most common sciatic strains we learn since childhood is the butterfly stretch. Just sit on the floor, your knees open wide and your feet touch each other on the floors. Keep your back completely straight. For further stretching, you can also surround your feet and gently push your knees down with your elbows, or you can simply push your knees to the floor with the palms of your hands.
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6. Forearm stretch.
Turn your shoulders back so that your shoulder blades touch almost behind. Extend one arm forward, palm down. Grasp the back of the hand with the other hand and gently pull towards the body. You will feel the stretch in your forearm, this strengthens your grip and makes you lift things more safely.
Do you suffer from sciatica? Tell us in the comments what methods help you and show this article also to your friends and family. They will thank you!
Our content is made to the best of our knowledge, but is of a general nature and can in no way replace the individual advice of your doctor. Your health is important to us!
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