Sciatica Complete Cure | Sciatica Rehab program Part 2

Описание: The above video is on month 2 (phase 2) exercises. This has to be started after you complete your month 1 exercises. Each month ,you can look forward to a change in your exercise programe,as long as you are not experiancing increased pain, you will continue the new exercise programe until the next month .If you have increased pain,go back to the previous month for a week or two,then try this new exercise programe .HOWever mild discomfort that you are stretching and flexing beyond your ability which is okay.

1) Bent knee fallout- Slowly drop one knee out to the side towards the ground, more slowly than you think you should be. Let the foot rotate with the knee. Most people tend to rotate 30 to 45 degrees before pelvis begin
to move .That is where to stop, slowly bring the knee upto the starting position and repeat with the other side. ( 2 sets of 10 repetitions each side)

2) Marching : Lie on your back with knee bent at 90 degrees. Lift one knee so that the thigh is perpendicular to the ground. Return the leg to the ground and repeat to the other side. (2 sets of 20 repetitions).

3) March Up : Bring the right knee up until the leg is in a table top position. Engage the core and bring the left leg so that both the legs are in same position. Hold briefly, then lower the right leg and then the left one. Continue alternating starting legs.( 2 sets of 10 repetitions each side).

4) Bridging_ Lie on the back with knees bent at 90 degrees. Lift the hips off the ground. Do not getup too high, do not arch back. Return the hips to the ground and repeat ( 2 sets of 10 repetitions)

5) Pelvic press hip extension : Lie on the stomach, place the hands under the

Part 1 link :    • Sciatica Complete Cure | Sciatica Rehab pr...  
Part 3 Link :    • Sciatica Complete Cure | Sciatica Rehab pr...  

Chapters
0:00 - Introduction
0:17 - Before Starting these exercises
1:22 - Bent Knee Fallout
2:54 - Marching
3:13 - March Up
4:42 - Bridging
5:33 - Pelvic Press Hip Extension
5:48 - Pelvic Press Shoulder Retraction
7:08 - Knee Flexor Stretch and Hamstring Stretch

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