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Sciatica💫 . The Sciatic nerve is the largest ne

Sciatica💫
.
The Sciatic nerve is the largest nerve⚡️in the body. It is made up of several spinal nerves that converge and run from your low back to your knee before it branches off and continues to the foot. This thing is huge and runs deep to the glutes and down the back of the thigh. The leading cause of sciatica symptoms is a lumbar disc herniation/bulge.
.
Folks experiencing sciatica symptoms generally report:
🔻shooting pain from the low back, glutes or along the path of the sciatic nerve
🔻weakness in the leg
🔻numbness/tingling down the leg, into the foot
🔻symptoms aggravating with being seated
.
⚠️Each case is very different and responds differently to treatment, these exercises may be the opposite of what you need! So, be smart, be kind to yourself and if something is making your worse STOP DOING IT. Evaluation, people!
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🗣Quick soapbox: "sciatica" is a symptom, NOT a condition. Nope, you don't "have" sciatica; you have some other condition CAUSING sciatica (like a disc injury).
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I’ve covered this lots so feel
free to mix and match - but here are a couple options to try:
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1️⃣nerve floss (double leg)
2️⃣single leg nerve floss (pick between 1 & 2)
3️⃣self glute “release”
4️⃣rockbacks
5️⃣deadbug (strengthening)
6️⃣bear crawl kick back (strengthening)
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Like it? Share it! ❤️
.
Music: Early Hours
Musician: @iksonofficial

#sciatica #lowbackpain #hippain #nerves #stretching #mobility

{I interrupt my regular content to give you food}

{I interrupt my regular content to give you food}

✨ Look, when I’m hungry my food choices can best be described as 'unsupervised toddler' - it leads to disappointing meals and even worse leftovers for the next day (if you’re followed me for a while you know this is a pattern🙃). And while meal prep is helpful I honestly cannot stomach the same thing all.week.long. I'm lazy but I also wanna enjoy my food, ya know?

So you can imagine how stoked I was when I had the opp to partner with @greenchef. Like someone, please just tell me what to make and give me everything to do it.

And that's what Green Chef does: they give you everything planned, prepped- they've literally done the grocery shopping for you *swoon* Their menu is always changing so you don't get bored, and I was so happy they had gluten free options.

But best of all? They've given me a discount code to share with you- use my code DRKATIECLARE130 to get $130 off across four boxes including free shipping on your first box. Click the link in my bio for more details- enjoy!

#greenchefpartner #mygreenchef

✨ PS don’t be fooled by that well behaved looking dog, she was tail deep in that box 4s before this picture

Spine Mobility💫 . My personal favorite flow and

Spine Mobility💫
.
My personal favorite flow and
a little spinal decompression for you -save this one for sure!
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This thing call gravity is constantly pulling our bod downward.
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Combo that with sitting.. running... squatting... sometimes it’s nice switch things up and get some length flowing through that spine vs compression.
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This flow feels ahhhmazing
🔸cycle through each move 6-8times
🔸hold for 5-10s (or whatever feels best)
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The goal is to always be thinking “separate head from tail” (ps- that’s a weird phrase out of context)
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1️⃣deep squat + reach
2️⃣cat/cow decompression
3️⃣child’s pose to lizard(ish) 🦎
4️⃣runners lunge opener
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Like it? Share it! 👊🏻

#mobilitytraining #strengthtraining #stretching #workout #yoga

Tight Neck?💫 . 🥳The SCM and Scalenes can be

Tight Neck?💫
.
🥳The SCM and Scalenes can be major culprits in neck pain. Folks generally end up stretching through all things posterior (upper traps, levator scap, etc etc) when their neck is “tight” but forget about the things in front….which are… probably… pulling you forward.
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🌀Head keeps getting pulled forward, posterior muscles reactively tighten to hold it on and round and round you go.
.
🤯So, stretching exclusively through the posterior groups MAY BE compounding your issue. Tricky, tricky.
.
🙃The SCM runs from your sternum/clavicle to head and Scalenes have 3 groups running from your first and second ribs rib to your neck. They all influence side bending and flexion of the neck in some capacity.
.
😅Beyond potentially shortening and pulling your head forward and down whilst screwing up rotation and side bending - lots o’ trigger points like to live in these dudes and can contribute to 👉🏻behind the eye👉🏻in front of the forehead👉🏻behind the ear pain.
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😁So let’s focus on the front and see if that helps your “upper trap” tightness- but I’m also gonna throw in my fav stretch for the upper spiral line.
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1️⃣SCM pincer grip
2️⃣SCM broad contact
3️⃣Scalene -ant,mid,post
4️⃣Upper Spiral Line
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For all of these I’m using a FLAT hand and “dragging” tissue down- no fingers digging in anywhere!
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Take this slow, there are lots of nerves that hang in this area. ⚡️
.
Like it? Share it! ❤️
.
#neckpain #discherniation #headache #mobility #strengthen #stretch

Sciatica💫 . ⚡️The Sciatic nerve is the larg

Sciatica💫
.
⚡️The Sciatic nerve is the largest nerve in the body. It is made up of several spinal nerves that converge and run from your low back to your knee before it branches off and continues to the foot. This thing is huge and runs deep to the glutes and down the back of the thigh. The leading cause of sciatica symptoms is a lumbar disc herniation/bulge.
.
💥Folks experiencing sciatica symptoms generally report:
🔻shooting pain from the low back, glutes or along the path of the sciatic nerve
🔻weakness in the leg
🔻numbness/tingling down the leg, into the foot
🔻symptoms aggravating with being seated
.
⚠️Each case is very different and responds differently to treatment, these exercises may be the opposite of what you need! So, be smart, be kind to yourself and if something is making your worse STOP DOING IT. Evaluation, people!
.
🗣Quick soapbox: "sciatica" is a symptom, NOT a condition. Nope, you don't "have" sciatica; you have some other condition CAUSING sciatica (like a disc injury).
.
🌈Here are couple ideas for you to try out!
.
1️⃣prone press up 15-20x
2️⃣supine pigeon 45s hold
3️⃣hip switch 15x
4️⃣t spine rotation 10x
5️⃣sciatic floss 15x
6️⃣SL bridge 12x
.
Like it? Share it!
.
#sciatica #sciaticarelief #lowbackpain #education #healing #movement #mobility #strength

Kinked Neck Routine💫 . 🎄 Traveling sometime

Kinked Neck Routine💫
.
🎄 Traveling sometime in the next two weeks? Keep this one in mind 😉
.
For those mornings when you wake up and can’t turn your head.
.
For many folks experiencing that “I tweaked my neck” sensation the splenius capitis is the most noticeably affected muscle.
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The splenius cap originates from your lower neck/ upper mid back spine and connects at your skull- it is responsible for:
👉🏻Extension
👉🏻Rotation
👉🏻Side Bending
.
I often find the levator scap gets kind of sassy in these situations as well.
.
Any while stretching might feel like the only thing you wanna do, getting some light muscle activation is generally helpful as well.
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1️⃣levator scap stretch
2️⃣somatic stretch
3️⃣isometric lateral flexion
4️⃣isometric oration
.
🔸For the isometrics you can hold for 5-10s- use this routine as necessary until things chill out.
.
Like it? Share it! ❤️
.
🎶 Jef; Mystic

IG live recording (dec 14, 2021) All things chir

IG live recording (dec 14, 2021)

All things chiro, rehab and pivoting to online care.

did I overshare or undershare 🤔

did I overshare or undershare 🤔

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Hi! Katie here; manual therapy + movement enthusiast. I’m on a mission to simplify the (p)rehab game and help folks fix themselves.

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