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[PHYSIOTHERAPY] Sciatica
MUST-READ (THINGS TO NOTE BEFORE STARTING)
Body assessment guide (0:40)
Body assessment form
3 types of postural imbalance that can cause sciatica (5:59)
Discogenic sciatica vs sciatica due to muscle tightness
Planning your exercise
Self-myofascial release (SMR)
5 main reasons for muscle tightness
SMR (Essential parts) (26:27)
Routine 1
AP control (11:01)
Disc decompression (2:41)
Routine 2
SMR (Ankle) (6:18)
Flexor Digitorum Longus (4:02)
Peroneal Muscles (4:36)
Tibialis Anterior (4:19)
Routine 3
Leg Wrestle (4:17)
Foot wrestle (5:40)
45 Clam Shell (6:08)
Tetris (6:27)
Heel Up (4:04)
Routine 4
Wall push 2 (7:32)
Zigzag pull (5:28)
Leg Kick (3:58)
Knee Kick (4:22)
Step propeller (2:53)
Routine 3+4 (2 SET)
Leg wrestle (8:31)
Foot wrestle (11:16)
45 Clam shell (12:13)
Tetris (12:50)
Heel up (8:05)
Wall push 2 (15:00)
Zigzag pull (10:51)
Leg kick (7:52)
Knee kick (8:39)
Step propeller (5:41)
Useful tips
Exercise breathing technique (1:36)
How to contract Pelvic Floor muscles properly (3:46)
What if you feel pain during or after exercises?
How to decide whether you need to stop
Isolation vs Connection
Tetris
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