Sciatica Complete Cure | Sciatica Rehab program - Part 1

Описание: Belt for Back Pain : https://amzn.to/3ucqNNF

in this video, i have started the complete rehabilitation programme for sciatica/disc bulge/disc herniation patients at any level. The following exercise programme will help you to manage your bulge or herniation . Each month we will either add new exercise or replace some of your current exercise with more advanced ones . The goal is Progression.
in this video , there are 7 exercises which you have to start and continue till one month ,then we will change some exercises.
1)Kegel exercise - Lie down on your back in a position that produces very little or no pain . Now find your kegals muscles .they are usually described as the muscles that help to hold back a stream of urine. Contract these muscles . dont grip them hard, just a light hold ,think 30% of your maximum. Hold for 30 sec .
2)Heel Slide - lie on your back with knee bent at 90 degrees .Slowly extend one leg forward by sliding the heel along the surface as far as possible without changing the spinal angle. Return to the starting position and repeat on the other side. 2 sets of 10 Reps
3)Marching-Lie on your back with knees bent at 90 degrees. lift one knee so the thigh is perpendicular to the ground . Return the leg to the ground and repeat to the other side . The resting leg should be relaxed , make sure it does not push down . 2 sets of 10 reps each side each side
4)Pelvic press hold -- Lie on the stomach with a forehead on a rolled towel or pillow ,place the hands under the pelvis just below the hip bone .Press the pelvis on to the hands. 10 sec hold for 5 reps.
5)Pelvic press hip extension-- same position as in the pelvic press hold exercise .Lift one leg slightly off the ground ,ensuring that the pelvic pressure stays between the hands. repeat the exercise with other leg. 1 sec hold for 10 rep with each side with 2 sets.
6)Hip flexor stretch--- assume a position with one knee on to the ground and the opposite foot forward with both knees bent at 90 degrees .slowly draw the hip forward until a stretch is felt in front of the leg . 15 sec hold with 2 sets
7) hamstrings stretch -- lie down on your back with both knees bent and raise one leg and bring ankle towards you. 30 sec hold with 2 sets.

Chapters
0:00 - Introduction to program
1:54 - Phase 1 Spinal Stability training
3:20 - Exercise 1 --- Kegal exercise
4:29 Exercise 2 ---- Heel Slide
6:49 Exercise 3-- Marching
8:46 Exercise 4 -- pelvic press
9:41 Exercise 5-- pelvic press with leg lifting
11:11 Exercise 6-- hip flexor stretch
12:33 Exercise 7-- Hamstrings stretch