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Exercises and Stretches — Herniated Disc

Heel Taps

Posted by Judith Winer on

    Technique: • Begin this Pilates exercise lying on your back in neutral spine with your hands by your side/on your chest and your hips and knees bent to 90 degrees as demonstrated • Maintain activation of your deep stomach muscles and pelvic floor muscles throughout the exercise • Slowly lower one leg until your heel touches the ground and then return to the starting position • Keep your spine and pelvis completely still and breathe normally   How Often? Perform 30 times alternating between legs, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM...

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Nerve Glide for Sciatic Nerve

Posted by Judith Winer on

Technique: Sit in a chair with your back straight and both feet flat on the floor Gently kick your injured foot back under the chair and, as you do, drop your head forward Slowly bring the leg forward, straightening it out in front of you and bring your head up at the same time. It might help to imagine there is a string attached to your forehead and the end of your toe The aim of this exercise - as with all nerve gliding exercises - is to relax one end of the injured nerve while gently tugging on the...

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The Pigeon (Yoga Stretch)

Posted by Judith Winer on

  Technique: • Begin in a table top position. Exhale; slide your right knee forward so that the femur (thigh bone) and knee are directly in front of its hip socket. Comfortably align the right heel over towards the left hip without letting the knee slide to the side • Check the back leg and make sure you are on the top of the knee and thigh, your foot is laying flat and the leg is in line with its own hip socket • Inhale and begin to draw your torso upright. Draw your attention to the pelvis and notice...

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Sciatic Mobilizing Stretch

Posted by Judith Winer on

  Technique   Start position: Lie on your back Place a small flat cushion or book under your head Bend your knees and keep your feet straight and hip-width apart Keep your upper body relaxed and your chin gently tucked in   Action: Bend one knee up towards your chest and grasp your hamstring with both hands below the knee Slowly straighten the knee while bringing your foot towards you Hold for 20-30 seconds, taking deep breaths Bend the knee and return to the starting position   Tips: Don’t press your low back down into the floor as you stretch...

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Knee to Chest Stretch

Posted by Judith Winer on

    Technique: Start position: Lie on your back on a mat or the carpet Place a small flat cushion or book under your head Bend your knees and keep your feet straight and hip-width apart Keep your upper body relaxed and your chin gently tucked in Action: Bend one knee up towards your chest and grasp your knee with both hands Slowly increase this stretch as comfort allows Hold for 20-30 seconds with controlled deep breaths Tips: Do not tense up through the neck, chest or shoulders Only stretch as far as is comfortable Variation: Grasp both knees and...

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