Sciatica pregnancy stretches

Sciatica pregnancy stretches

1. Seated Piriformis Stretch

Seated Piriformis Stretch

This seated piriformis stretch will help alleviate tension in the muscle. This can help reduce sciatic pain.
Gear needed: none
Target muscle: piriformis
1. Sit on the edge of a seat with your feet flat on the earth.
2. If your left side is changed, place your left ankle in your right knee to externally rotate the leg.
3. Keeping a straight back, lean forward until you feel a stretch through your buttocks. 
4. Hold for 30 seconds. Duplicate multiple times through the day.

2. Table Stretch

This stretch feels amazing during pregnancy.
Gear needed: table
Goal muscles: low back, spinal stabilizers, hamstrings
1. Stand to face a table with your feet slightly wider than hip-width apart.
2. Lean forward with your hands on the table. Keep your arms straight and your back flat.
3. Pull your hips away from the table until you feel a nice stretch in the lower back and back of the legs. 
4. You can even transfer your hips side to side to raise the reach in the lower back and hips.
5. Duplicate twice a day.

3. Pigeon Pose

Pigeon Pose

This popular yoga pose is helpful in alleviating sciatic-like pain during pregnancy. With a couple little changes, it can be practiced comfortably while pregnant.
Gear needed: rolled up towel or yoga block
1. Kneel on the floor.
2. Bend your left leg before you. Bring your foot forwards, rotating your knee out to the side. You need to make an effort to get your shin in a flat line before your body.
3. This will help reduce the intensity of the stretch and allow room for your abdomen.
4. Lean forwards over your front leg. Slowly lower yourself toward the earth, placing a pillow under your head and arms for support.
5. Hold for 1 minute. Repeat on other side. Duplicate several times through the day.

4. Hip Flexor Stretch

Hip Flexor Stretch

Many girls have tight hip flexors during pregnancy. This can change pelvic alignment and bearing, causing pain.
Gear needed: none
Target muscles: hip flexors
1. Kneel on the floor on both knees.
2. Step one foot before you so that your hip and knee have reached a 90-degree angle.
3. Change your weight forward until you feel a stretch in the front of your rear hip and leg.
4. Hold for 30 seconds, then repeat on other side.

5. Glute and Hamstring Foam Rolling

Glute and Hamstring Foam Rolling

Foam rolling is an excellent way to soothe and loosen tight muscles that could be leading to increased pain. The roller actions like a miniature massage for tight muscles and connective tissue.
Gear needed: foam roller
1. Put a foam roller on the earth.
2. Sit on the foam roller, supporting yourself with your hands behind you. 
3. Cross 1 foot over the other knee into a figure 4 spot.
4. Slowly move your body back and forth over the foam roller until you find a tender spot. 
5. Continue this motion over the tender place for 30 seconds to 1 minute.
6. Try rolling the foam roller down the back of your upper leg until you find another tender area.
7. Repeat on other side.

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