Sciatica Program Session 1

Sets: 2

Reps: 10 sec holds

1. Get down on hands and knees in all 4's position.
2. Inhale deeply, tucking chin to chest and arching back upward.
3. Hold for 10 seconds
4. Exhale deeply looking up and bending back. Pushing the belly button towards the ground.
5. Hold for 10 seconds
6. Repeat 3 times.
7. Repeat steps 1-4, two more times. (2 total)

Sets: 2
Reps: 30 sec holds

1. Lay down on your back
2. Bend your knees and slowly bring them to your chest
3. While keeping shoulders flat on the ground, dip your knees to rest on the ground on the side where the pain is at.
4. Hold for 30 seconds
5. Repeat steps 1-4, two more times. (2 total)

Sets: 3

Reps: 10 sec hold

1. Lay flat on your stomach
2. Slowly lift your head and chest using your elbows to support
3. If you want a deeper stretch, go up to your hands.
4. Hold for 30 seconds.
5. Repeat steps 1-4, three more times. (3 total)

Sets: 2

Reps: 30 sec holds

1. Sit on your bum with your legs extended in front of you.
2. Point your toes toward the ceiling (flex toes/feet toward your body)
3. Place hands on the ground, just behind your bum
4. While sitting up straight, chest forward, shoulders back, make a slight arch in your back
5. Hold for 30 seconds.
6. Repeat steps 1-4, two more times. (2 total)