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Description

Alleviate lower back/hip/leg/foot pain from nerve impingement/Herniated Disc/Stenosis or Arthritis/Pelvis or SI joint issues. Don't forget to breathe deep into each position. Never force yourself into the exercises, each patient's case is different from another. Listen to your body.


Exercises

Set 1: 1 round
Downward Facing Dog
Downward Facing Dog
45 seconds
Transition
Transition
10 seconds

Set 2: 1 round
Sphinx Pose
Sphinx Pose
45 seconds
Transition
Transition
10 seconds

Set 3: 1 round
Seated Pigeon Pose
Seated Pigeon Pose
1 min 20 secs
Transition
Transition
10 seconds

Set 4: 1 round
Child's Pose
Child's Pose
30 seconds
Transition
Transition
10 seconds

Set 5: 1 round
NERVE FLOSSING (Both Legs)
NERVE FLOSSING (Both Legs)
20 reps
Transition
Transition
10 seconds

Set 6: 1 round
Beginner PIRIFORMIS STRETCH (Both Sides)
Beginner PIRIFORMIS STRETCH (Both Sides)
2 minutes
Transition
Transition
10 seconds

Set 7: 1 round
ADVANCED PIRIFORMIS STRETCH (Both Sides)
ADVANCED PIRIFORMIS STRETCH (Both Sides)
2 minutes
Transition
Transition
10 seconds

Set 8: 1 round
SLUMP Stretch, Feet Against Wall
SLUMP Stretch, Feet Against Wall
1 minute
Transition
Transition
10 seconds

Set 9: 1 round
WALL PIRIFORMIS STRETCH (each Leg)
WALL PIRIFORMIS STRETCH (each Leg)
1 min 20 secs

Set 10: 1 round
Butterfly (slowly Open, Close Legs, Keep Heels Together & Close To  Body)
Butterfly (slowly Open, Close Legs, Keep Heels Together & Close To Body)
1 minute
Transition
Transition
10 seconds

Set 11: 1 round
Wall Frog
Wall Frog
1 min 20 secs
Transition
Transition
10 seconds

Set 12: 1 round
Knee Folds
Knee Folds
1 minute
Savasana for Lower Back
Savasana for Lower Back
30 seconds


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