This stretch helps open up the posterior hip capsule, facilitating hip internal rotation and relieving tension in the muscles that may be compressing the sciatic nerve.
1. Identifying the Cause:
a) The sciatic nerve can get pinched in the low back or by muscles on the backside of the pelvis, like the piriformis.
b) Feel most comfortable position to beginIf the pelvis is moving forward into extension, it can cause the body to compress muscles on the backside to maintain balance.
2. Restoring Neutral Pelvis Position:
a) Re-educate the body to control the tilt of the pelvis and create a more even center of gravity on the foot.
b) Use recruitment of the hamstrings to pull the pelvis back.
c) Add a ball squeeze to help open up the backside of the pelvis and drive internal rotation.
3. Performing the Exercise:
a) Lie on your back.
b) Breathe deeply and relax, aiming for a three to four out of ten intensityPlace your feet flat against the wall.
c) Bend your knees and place a small ball or cushion between them.
d) Gently squeeze the ball to engage the hamstrings and pull the pelvis back.
e) Hold this position and breathe deeply for 60 to 120 seconds.
