دانلود کتاب Best Treatment for Sciatica Pain: Relieve Sciatica Symptoms, Piriformis Muscle Pain and SI Joint Pain

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CONTENTS

 

Medical Disclaimer

Reverse Sciatica Symptoms in Just  Fifteen Minutes per Day

1. Lateral Leg Swings

2. Hamstring Stretch

2a. Standing Hamstring Stretch

2b. Hamstring Stretch with Yoga Strap (Contract-Relax)

3. Knees to Chest Stretch

4. Piriformis Stretch

5. Reclining Cow Face Pose

6. Seated Hip Stretch

7. Pigeon Pose

8. Hip Flexor Stretch

9. Fully Extended Press Up

10. Alternating Superman (or Superwoman) Exercise

11. Locust Pose (Sanskrit Name: Salabhasana)

Resistance Band Strengthening Exercises for Sciatica Relief

1. Bridge with Resistance Band

2. “The Clam Shell”—Resisted Hip Abduction (Lying Down)

3. Donkey Kicks

4. Lateral Squat Walks with Resistance Band

5. Resisted Hip Abduction (Standing)

6. Resisted Hip Extension (Standing)

Foam Roll Your Sciatic Pain Away

1. Glutes

Do-It-Yourself Techniques for SI Joint Pain

1. SI Joint Self-Adjustment

2. Static Back Knee Squeeze.

3. Knees to Chest Stretch

4. Both Knees to Chest Stretch

5. Spinal Rotation and Twist

6. Bridge Exercise

7. Dead Bug Exercise

8. Press Up

9. Bird Dog Pose (Kneeling Superman)

10. Bear Crawls in Place

11. Child’s Pose

Discover the BEST Treatment for Back Pain That Fixed My Lower Back Pain in Just 21 Days

References

About the Author

Other Books by Morgan Sutherland, L.M.T.