{"id":6817,"date":"2021-01-14T23:16:38","date_gmt":"2021-01-15T07:16:38","guid":{"rendered":"https:\/\/primechiropracticdenver.com\/?page_id=6817"},"modified":"2022-02-03T10:51:08","modified_gmt":"2022-02-03T18:51:08","slug":"videos","status":"publish","type":"page","link":"https:\/\/primechiropracticdenver.com\/videos\/","title":{"rendered":"Videos"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Stretches and Exercises to Do at Home in Between Chiropractic Adjustments<\/h2>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">The 4 Best Exercises to Do at Home for Sciatica Pain Relief<\/h3>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Centennial Chiropractor shares how to stretch piriformis for sciatica relief\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/TaQCET0Y0ZI?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/primechiropracticdenver.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">In this video, we show you a powerful piriformis stretch<\/h3>\n\n\n\n<p>It\u2019s important to start with each knee close to 90 degrees.&nbsp; Place one hand outside of the knee in front, and place your other hand on your calf\/ankle.&nbsp; Then lean forward towards the knee.&nbsp; Once you\u2019ve spent 10-20 seconds in this position, bend forward towards the middle of your leg.&nbsp; Finally, bend forward towards your foot.<\/p>\n\n\n\n<p>Once you\u2019ve completed each step, progress to reaching forward with the hand that was previously placed on your calf\/ankle.&nbsp; Then repeat the steps by leaning towards your knee, middle of the leg, and foot.<\/p>\n\n\n\n<p>Finally, lift both arms up to shoulder level and out hold them out to the sides.&nbsp; From there bend all three directions.&nbsp; Once complete, stretch the piriformis on the other side.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Greenwood Village Chiropractor Shares Sciatica Exercises\" width=\"800\" height=\"600\" src=\"https:\/\/www.youtube.com\/embed\/3mbt67FUZio?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/primechiropracticdenver.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">This exercise targets the sciatic nerve<\/h3>\n\n\n\n<p>While lying face-first on the floor or bed, place your elbows under yourself and lift your upper body off the ground.&nbsp; Make sure to keep contact with your hips and the floor or bed.&nbsp; Then progress to your hands.&nbsp; Place your hands under your body and push your spine off the ground.&nbsp; Repeat this 10-20 times.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-2 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Greenwood Village Chiropractor Shares Tip for Sciatica Relief\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/rpWpk_JfHLY?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/primechiropracticdenver.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Flossing the sciatic nerve<\/h3>\n\n\n\n<p>While seated, begin with the painful leg slightly pulled behind you.&nbsp; Tuck your toes toward the ceiling.&nbsp; Also, tuck your chin to your chest.&nbsp; From this position, lift your leg up in front of you while also bending your head back towards the ceiling.&nbsp; Repeat 10-20 times. Go slow.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Sciatica?  Try this easy exercise\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/L4LUHDM4jOI?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/primechiropracticdenver.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Piriformis release<\/h3>\n\n\n\n<p>Get a hard ball, preferably a lacrosse ball or baseball and sit on it.&nbsp; Place it towards the outside of your rear.&nbsp; Search for tight and tender spots in the muscle.&nbsp; Then roll up and down on these points.&nbsp; You are doing a great job when you notice your sensitivity levels going down.<\/p>\n\n\n\n<p>If you\u2019d like to advance to a greater intensity, simply cross the involved leg over the other (figure 4 style) and continue rolling.&nbsp; Don\u2019t forget to repeat on the other side.&nbsp; This could take anywhere from 1-5 minutes on each side.<\/p>\n\n\n\n<p>Each one of these exercises are important for reducing pain and irritation around the sciatic nerve.&nbsp; It\u2019s important to understand the limitations of these exercises.&nbsp; While they can bring some much needed relief.<\/p>\n\n\n\n<p>They are hardly a correction or fix for the sciatica.&nbsp; Instead, I encourage you to use these exercises as buffers to allow you to feel better until you correct the underlying reason for your pain.<\/p>\n\n\n\n<p>So, what avenue should you proceed down if you want to correct the underlying problem?<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n            <div \n                class=\"elfsight-widget-youtube-gallery elfsight-widget\" \n                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