Yoga for Stress Relief

CALMING YOGA POSES FOR STRESS RELIEF

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“Calming Yoga Poses for Stress Relief” on Health Perch

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Simple Exercises for Lumbar Disc Herniation and Sciatica

Do you have radiating pain in your low back, buttocks, hip and leg due to a bulging or herniated disc in your lumbar spine? McKenzie exercises, as demonstrated by Michael K. Jones, PhD, PT, may help to alleviate your pain and discomfort.

 

The large sciatic nerve runs down the low back, buttocks and back of the leg on both sides of the body.

sciatic-nerve-anatomy

A bulging or herniated disc in the lumbar spine can compress the sciatic nerve root. Irritation of the sciatic nerve can cause numbness, tingling and weakness in the low back, hip, buttocks, leg and foot.  These symptoms are referred to as sciatica.

Herniated_Disc_Nerve_Pressure

Back-bending shifts the intervertebral disc anteriorly, taking pressure off the sciatic nerve root.

McKenzie Exercises for Lumbar Disc Herniation with Sciatica

McKenzie Exercises
Start prone, with face down or turned to either side. Rest for 30 seconds.

McKenzie Exercises Prone Prop

Prop torso up by placing elbows under shoulders. Keep pelvis in contact with the floor. This is the prone prop position. Hold this position for 30 seconds to one-minute. Return to prone position and rest for 30 seconds. Repeat move. Yoga enthusiasts will recognize this move as Sphinx  Pose.

McKenzie Exercises Prone Press-up
From the prone prop position,bring hands underneath torso and press torso up by straightening the arms and, if possible, locking the elbows. This is the prone press-up position. Hold this position for 15 seconds to 30 seconds. Return to prone position and rest for 15 to 30 seconds. Repeat move. Yoga enthusiasts will recognize this move as Cobra Pose.

The severity of your sciatica symptoms will determine the proper amount of exercise. Some people complete 6-8 of these progressions every few hours while others perform them every 20-30 minutes.  Please consult your physician, physical therapist or other medical exercise professional to develop a safe and appropriate exercise routine.

Follow this blog for more health and wellness tips and until next time- live well!

Quick and Easy Moves to Relieve Neck and Back Pain

Does sitting at the desk all day staring at the computer have you feeling sore, tense and fatigued in the muscles of the neck and back? Try these simple movements from Michael K. Jones, PhD, PT to help restore proper alignment and relieve pain in the neck and back.

Scapular Activation

Scapular Activation 1
Starting Position: Seated or standing. Arms raised in front with fists slightly higher than the shoulders.
Scapular Activation 2
Movement 1: Bring the elbows back as far as possible, keeping the elbows even with the shoulders.
Scapular Activation 3
Movement 2: Squeeze the elbows together. You should feel the muscles between the shoulder blades contract.
scapular activation 4
Movement 3: Bring your elbows down and behind you as if you were trying to stuff them in your back pockets. Relax with your arms to your sides. Perform this exercise 3 times every hour.

Cervical Alignment

cervical alignment 1
Starting Position: Seated or standing. Arms to your side.
cervical alignment 2
Movement 1: Bring your arms out from your sides with your hands even with your shoulders.
cervical alignment 3
Movement 2: Allow your elbows to bend and drop down as you try to touch the backs of your hands to your shoulders.
cervical alignment 4
Movement 3: Relax and let your arms drop to your sides. Perform this once after completing scapular activation to align the earlobe with the shoulder.

Movement is medicine, so when you start to feel muscle tension or fatigue, remember to move in order to break patterns of neurological inhibition. Stay tuned for more movement tips and until then, live well!