Sciatica Series: Total Gym Exercises for Long-Term Relief
Part 3 of 3: Core Strength + Spinal Mobility
Maria Sollon, MS, CSCS, PES
Don’t let your spine get on your nerves!
Take action with this 3-part sciatica series that will have your body feeling long-lasting relief in no time!
When it comes to sciatica relief, it’s not just about strength or flexibility, it’s about achieving the perfect balance between the two. Strength provides stability, while flexibility promotes mobility. Together, they form a team capable of defeating even the most stubborn sciatic discomfort.
Sciatic Series Review
Welcome to the grand finale, Part 3, of our sciatic pain relief series. If you’ve been following this series, you now have some solid exercises to help relieve sciatic pain. If you missed Part 1 or 2, be sure to check them out. There, you’ll discover core strength exercises that complement the flexibility moves you can do at your Total Gym.
Part 1: Strengthening Exercises: Sciatica: Total Gym Exercises for Long-Term Relief – Total Gym Pulse (totalgymdirect.com)
Part 2: Flexibility Exercises: Sciatica Series: Part 2 – Total Gym Pulse (totalgymdirect.com)
So get ready to unlock the path to relief with a few more exercises to add to your repertoire. These movements will help relieve sciatic discomfort and restore freedom of movement.
Total Gym CORE STRENGTHENING + SPODIUM MOBILITY EXERCISES
Both strength and flexibility are vital for sciatic nerve relief. Strength exercises provide stability, supporting your spine and pelvis. Conversely, flexibility exercises enhance mobility, reducing tension on the sciatic nerve. Integrating these motor skills together produces a prescription that focuses on core control and spinal mobility.
I stand
Level: Set your incline to low-medium so that the glideboard accommodates your strength and flexibility.
Accessory: Squat Stand or Pilates Toe Bar
Directions:
- Learn the exercises with the appropriate motor skills in your Total Gym.
- Perform each exercise slowly with control to work your body’s range of motion.
- Use your breath with a full inhalation and exhalation.
- Mobility: Perform 5-10 repetitions based on your comfort level. Increase reps as your strength improves.
- Flexibility: Aim to hold each stretch for 10-30 seconds.
- Pelvic Rocks (seated)
- Muscles Targeted: Engages core and back muscles.
- Focus of movement: It involves rocking the pelvis forward and backward while sitting, activating the core and lower back muscles. This movement helps improve pelvic mobility and stability, which can support the spine and reduce discomfort from sciatica.
- Clamshell: (lying on its side)
- Muscles Targeted: It primarily targets the gluteus medius and gluteus minimus, which are important muscles for hip stability.
- Focus of movement: The focus is on opening and closing the hips while maintaining stability in the pelvis and lower back. This exercise helps strengthen and stabilize the hips and pelvis, which can reduce pressure on the sciatic nerve.
- Opposite elbow-knee: (kneeler)
- Muscles Targeted: It engages the core muscles, including the rectus abdominis, obliques and transversus abdominis, as well as the hip flexors.
- Focus of movement: The movement involves bringing the opposite elbow to the opposite knee while kneeling on the plateau. This exercise strengthens the core muscles, improves spinal alignment, and improves coordination, which can help support the lower back and relieve sciatica symptoms.
- Figure 4 Stretch (seated or supine)
- Muscles Targeted: Stretches the glutes and outer hips.
- Focus of movement: It involves crossing one ankle over the opposite knee and gently pressing the knee away from the body, stretching the outer hip and gluteal muscles. This stretch can help relieve tightness in the hips and reduce pressure on the sciatic nerve.
Make sure to cwatch the video demonstration to see how these strength and mobility exercises for sciatic pain relief are performed at your Total Gym.
Remember, pain may be inevitable, but suffering is optional. With Total Gym on your side and a little determination, you can regain control of your body and make sciatica a thing of the past.
MARY
@groovysweat
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