-IBIS-1.5.0-
rx
exercise
qigong: sciatica
physical medicine
definition
qigong: sciatica
1. while on back, legs bent, press knees together; then try to separate them with hands while using opposing muscle group to hold them against each other; hold 30 sec.
2. lying on back with legs bent, straighten each leg in turn, keeping thighs parallel, hold leg aloft for 30 sec.
3. lying on side with slight bend at hip and painful side up, move affected leg backward and forward gently for 1 min.
4. sitting on bed, leaning back on hands for support, extend and bend each leg in turn; repeat 8 times
5. sitting in chair with legs slightly bent, place hands on legs, bend forward at waist and let hands slide down over legs to feet; repeat 4 times
6. sitting, bend forward at waist to try and touch toes; repeat 4 times
7. standing and holding on to something swing affected leg forward and backward
easily; keep knee straight, continue for 5 min.
8. standing with hands on hips, put weight on right foot, bend right leg and extend
left foot to left side; move back to center then weight on to left foot; do 8 bends to each side
9. standing with hands on hips, bend forward then backward at waist; repeat 8 times
see also:
qigong: introduction
qigong: basic stance
qigong: essentials of breathing
qigong: overview and uses
footnotes