SIMPLE EXERCISES TO EASE SCIATIC PAIN
SUPINE PIRIFORMIS STRETCH • Lie on your back with your knees bent, pointed toward the ceiling. • Rest the ankle of your affected leg against your other thigh, forming a “four” shape with your legs. • Gently pull your crossed leg sideways across your body until you feel the stretch in your affected glute. • Hold for 10-30 seconds and repeat on the other side if you wish! COBRA STRETCH • Lie down on your stomach with your hands on the floor in line with your shoulders and your elbows tucked into your body. • Inhale and press into your palms to lift your head, chest, and shoulders off the ground. Don’t fully straighten your arms; make sure your chest stays lifted. • Tighten your core muscles as you hold the stretch for 10-30 seconds. • Gently lower back to the ground and repeat as needed. CLAMSHELL • Lie on one side with your knees slightly bent and your head resting on your bottom arm. You can press your top arm into the ground in front of you for support. • Engage your core to help with stability. • Keeping the feet together, gently lift your top knee so that your bent legs resemble the open mouth of a clam. • Keep your torso still so you don’t roll backward. • Hold for 5-10 seconds, then lower slowly. Complete as many clamshells as you’d like, but don’t forget to roll over and do the other side, too!
VALENTINE’S WHITE CHOCOLATE RASPBERRY SMOOTHIE INGREDIENTS • 1 tbsp white chocolate chips • 1/2 cup nonfat vanilla greek yogurt • 3/4 cup frozen raspberries • 1 cup almond milk/milk of choice • 1/2 cup ice • Fresh raspberries for garnish (optional) DIRECTIONS In a small microwave safe bowl, heat white chocolate chips about 30 seconds and stir until smooth and melted through. Set aside to cool slightly. Add all ingredients, including melted chocolate, to a blender (or bullet, food processor, etc). Blend until smooth. Pour into glasses and top with fresh berries. Enjoy!
Sources https://www.hss.edu/article_sciatica-stretches.asp
https://livelytable.com/white-chocolate-raspberry-valentines-smoothie/
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