Judy's Self-care tip for Tingling, numbness or radiating pain down the legs or feet.
These self-care tips are best used between bodywork sessions as home-retraining exercises recommended by a Myoskeletal Alignment Therapist, Physical Therapist, or a bodyworker who takes a global approach and understands how to assess and treat the underlying issues.
Nerve entrapments are some of my favorite problems to help people with. This is not a simple issue and isn't always straightforward but this exercise should help relieve symptoms. Ideally, I will have worked with you before and this is a refresher for you for home retraining exercises. You will work just up to the point of discomfort but if it's painful STOP.
The sciatic nerve runs from the lower back down the legs to the toes but it's connection originates at the base of the skull. Irritation of the sciatic nerve can cause pain in the lower back, legs, calves and feet. Nerve flossing is a gentle exercise to mobilize the nerve, help reduce painful symptoms and increase range of motion.
Seated sciatic nerve floss
Sit upright in a chair with knees hip-width apart. Slump in order to round your back as much as is comfortable with chin toward your chest.
Extend the effected leg with the foot flexed (toe toward your nose) until you feel a stretch then gently...
Extend the neck to look up at the ceiling and straighten the back.
Relax the chin back to your chest and slump the back as you...
Relax the effected leg gently pulling into extension (heel toward your seat) until you feel a stretch. Ideally, you can keep a little tension on the nerve throughout the floss.
Repeat the floss up to 10 times. As long as it's only slightly uncomfortable but not painful. Don't push yourself too hard.
Repeat a set 2 times each day if symptoms improve.
This exercise can also be performed while laying on your side or back. If laying on your back you won't be able to extend the head.
If you'd like to see a video of the floss follow this link: https://youtu.be/6L5dsUZ61ZU
What's New: In November and December I'm excited to be studying headaches and migraines though Advanced Myofascial Techniques with Til Luchau in a live online course.
I can't wait to implement all I learn to help you find relief!!
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