In this tutorial you will learn how to release the sciatic nerve and reduce pain in the lower back by using a tennis ball. We suggest using a slightly softer tennis ball to prevent injury.
Directions:
- Begin lying down on a flat, carpeted surface
- With your knees bent, lean to one side and place the tennis ball on the center of your glute.
- Lower the leg that the tennis ball is under so the full weight of the leg can allow the ball to sink into the glute. Breathe deeply and remain in this position for 5-10 minutes.
- To remove, lean to the opposite side and take the tennis ball out from underneath you.
- Next, you will be placing the ball under your hip bone along the iliac crest.
- Lower the same leg completely and breathe into this position for 5-10 minutes.
- To remove, lean to the opposite side and take the tennis ball out from underneath you.
- Finally, place the ball on the third point near the center of the body.
- Lower the same leg and breathe into this position for 5-10 minutes.
- To remove, lean to the opposite side and take the tennis ball out from underneath you.
Repeat as often as necessary on both sides of the body to ensure balance. Enjoy!
