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Muscle-Building Workout and Diet


Tamara Newell: Hey guys, welcome. Tamara here.
Today’s video is a series of stretches to help you alleviate your sciatic pain. I’ve
worked with people who are athletes, to pregnant women and everyone in-between, who struggles
with this. So I hope you find this video helpful. Go ahead and grab a mat or a comfortable place
to lay down, and we’ll get started. Stay tuned. [Music]
Tamara: Ok, let’s start by sitting comfortably. You can bend your knees, you can even bring
ur feet together if that’s comfortable. Just find a comfortable place to sit on a mat or
on the rug. Bring your hands on top of your knees, and we’re just going to start with
a few, rounding through the spine, circles through the torso, just kind of warming up
the lower back, the hips a little bit. Begin to pull the abdominals in to protect the lower
back, nice and easy. You should feel really good. And let’s do one more, and then we’ll
reverse the circle. And other way, and circle back, and round. Just find some nice mobility
in the spine. Two more, and circle around. Last one. Ok, go ahead and place your hands
down in front of you. We’re just going to gently lean forward . Don’t push it. Throughout
this whole video, only go as far as you start to feel a stretch, don’t go any further and
if anything is uncomfortable, just go ahead and stop, take a moment to breathe and join
right back in when your feeling a little bit better. Breathe in, and breathe out. And go
ahead and sit up, and we’re going to lay down. So turn to your side, sitting up nice and
tall, knees and feet are hip-width distance apart, sitting up, and then rolling down through
the spine. Ok, straighten the legs down to the mat and as you inhale, pull on knee in
towards your chest, holding on to the shins. Make sure you don’t hold onto the knee, you
want to hold onto something more stable. And plant it in towards the chest nice and easy.
Keep your shoulders relaxed, and make sure your legs are truly parallel. That’s really
important when you’re struggling with sciatic pain, because the tension usually begins in
your lower spine, in your coccyx. So when we rotate the legs out, it puts more pressure
on that part of our body. So that’s why we want to stay in a parallel position.
If this is too intense, you can always bend the supporting leg and place the foot down
here. And take an inhale [breath] and exhale, gently pull the leg in a little bit deeper,
and release. Switch legs, other leg in, and inhale, exhale. Try and just allow your bodies
to sink into the ground, into the mat, and breathe. And release. Place the foot down
onto the mat, bending both knees, and now cross your ankle over your knee, and take
a hold of your thigh and pull it towards you. So here, we’re really starting to get into
our glute muscles, our piriformis muscles, where a lot of tension is held that then creates
that pain that shoots down the side of the leg. So, pull that leg in nice and easy. Again,
don’t push it to the place of where it’s uncomfortable. Just go to where you start to feel a stretch,
and then you can even think of widening that lower back, and just kind of imagine that
your lower spine, your coccyx bone, that’s your tailbone, is just releasing and letting
go of any tension as you begin to rock your hips back and forth. Breathe in [breath] and
breathe out. And pull both knees in towards your chest, keeping a little bit of space
between your knees, your thighs, and your ankles. This helps widen the back and takes
the pressure off of that tailbone. Allowing the whole back to sink into the mat, and switch
legs. Ankle over knee, pull the thigh towards you, and breathe into the stretch. Breathe
in [breath] and breathe out. Check your shoulders, make sure they’re not up by your ears, keep
it nice and relaxed. And let’s begin to rock side to side, nice and easy. And whenever
your going through this series, dealing with chronic pain or any type of chronic condition
can be very frustrating. I’ve dealt with my own versions of that over the past few years,
and a lot of what can be difficult too, is our mindset. So as you’re doing this, be aware
of how you’re thinking. Are you thinking about, “Why can’t I stretch as far as she can?” or,
“This is always going to be so painful, am I always going to have to deal with this?”
Also, as we’re helping our body physically, help yourself mentally. Think about how your
body has an amazing capacity to heal when you treat it right and do things like this,
like you’re doing right now. And, just being aware of those thoughts that you’re giving
yourself while you’re going through this, and just give yourself a little, mini applause
for even showing up, because things like this do help and your making the right steps by
participating right now. And let’s release, pull the knees in, and hold on underneath
your thighs. Cross your ankles, and go ahead and sit back.
[Music] Tamara: Great job guys. You can do this stretch
series, you can do it every day, every other day, twice a day if that’s what helps and
makes you feel better. Hope you found this helpful. If you liked it, give it a thumbs
up and subscribe to get more videos, and go ahead and visit me over at TamaraNewell.com,
and you can get your free, 15-minute Pilates video workout. I’ll see you then. Have a great
day! Bye. [Music]
Tamara: : Good work, keep going. We’re going to do single, straight-leg stretch, curl the
head up, legs up towards the ceiling. Pull your right leg towards your chest, lower the
leg just to 45 degrees, no lower, and switch, and switch, and switch. Now, make sure that,
as the leg lowers, it’s only to 45 degrees, so you really use your core to keep that leg
at 45 and no lower. Pull the leg in towards your chest for a hamstring stretch, try and
reach for the calf or the ankle, or if you can, your foot, keeping the shoulders relaxed,
scooping the belly, hands behind your head. Flex the feet, now quick scissors. Kick, kick,
kick, kick. Really anchor the hips down to the floor, and now zip the legs together.
Bring your hands underneath your hips, good work. Keep going, we’re going to do single
straight leg stretch, curl the head up, legs up towards the ceiling. Pull your right leg
towards your chest, lower the leg just to 45 degrees, no lower. And switch, and switch,
and switch. Now, make sure that as the leg lowers, it’s only to 45 degrees so you really
use your core to keep that leg at 45 and no lower. Pull the leg in towards your chest
for a hamstring stretch, try and reach for the calf or the ankle, or if you can, your
foot, keeping the shoulders relaxed, scooping the belly, hands behind your head. Flex the
feet, now quick scissors. Kick, kick, kick, kick. Really anchor the hips down to the floor,
and now zip the legs together. Bring your hands underneath your hips…

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