At Home Exercise
Calf Stretch
Do you have heel or foot pain? You might not realize that your calf muscle is the culprit! Try this easy stretch and start feeling the relief.
Make sure to do this at the BOTTOM step of your stairs.
Wear your shoes for best results.
Place your feet on the step and bring one foot back so the heel can drop down towards the floor. Keep your toes on the step.
Feel the stretch in your calf.
Hold for 20 to 30 seconds, 3 repetitions, 1 to 3 times a day.
Piriformis Stretch - “Figure 4”
Do you have sciatic pain? That terrible bolt of lightning down the back of your glute into your leg? Try this stretch to help relieve those bolts of pain and loosen up.
Try this at each meal or while working at your desk.
1. Cross your ankle over the opposite knee forming a “4” shape with your legs.
2. Push your knee gently down with your hand.
3. Lean forward at your waist until you feel a stretch in the glute on the side of your raised leg.
Hold for 10 to 30 seconds, switch sides and repeat 1 to 3 times each side.
Repeat the stretch 1 to 3 times a day.
Sciatica Symptoms
Mild to sharp to severe in the lower parts of your body including your back, hip and buttocks.
Sensation of being numb or having pins and needles in the legs.
Burning sensation foot numbness, limping, muscle weakness, or overall lower body weakness.
Dorsal Glide
Do your neck or shoulders hurt? Do you feel like your posture is getting worse each day? Try this simple stretch to start feeling some relief. Each day try to fit this in, even when you are sitting at your desk or driving a car. Building this new habit will stop that forward head from happening.
When just starting out, find a wall to help guide you.
Set your head back to the wall and pull your chin upwards into your throat. (This gives you a double chin look during the exercise, but that is good!)
Hold for 5 to 10 seconds, 10 repetitions, 1 to 3 times a day.