hips

Sciatica (pain radiating into you butt from impingement in L4/5)

• piriforims syndrome
• SI joints rotated
• herniated/bulging disc
• tests to tell what is causing sciatica
• straight leg raise with flexion (if pain is above knee-bad)
• slump test (seated with bad posture, raise leg & flexion)
• walk on heel/toes (L5 test)
• piriformis test
• sitting too much
• is it tender when palpated
• twist in flexion (is it tight-one leg straight)
• does external rotation hurt? with resistance?
• does abduction hurt? with resistance?
• spinal stenosis
• pain down both legs to the knees, better sitting and worse walking (shopping cart syndrome---can not stand up straight)
• Hip problems
• look at rotations, are they painful
• back pain can refer

Treating Sciatica

• piriformis syndrome

• stretching
• working toward lotus (everything you might do)
• figure 4, pigeon, pigeon on chair or bolster
• thai stretching
• massage
• ball, or massage in marichi A, or roller if you like them (with figure 4)
• strengthening
• abduction in butterfly opposite side on bolster
• rope wall

• SI JOINTS (ligaments get stretched out and one or both get rotated
• tests
• pain tends to be on one side
• common in pregnancy (relaxin)
• hips uneven
• one leg longer
• supta badha (one leg each or figure 4 supta) or bolster work
• anjanay on back or feet
• pelvic push on side
• contralateral pain with alternate knees to chest
• SI joint will hurt!!!!
• push on sacrum is a release, or squeeze hips from sides when they walk
• correcting SI imbalance
• supta badhakonasana with belt
• belt around sacrum tight
• wall squats with block
• herniated disc (want symptoms to be centralized to L4/5)
• backbends!!!! McKensie, cobra variations
• with bolster or pillow to start
• sphinx, cobra, seal
• sacral pressure
• elevate hip where pain is if it is one sided
• belt with over-pressure
• half butterfly with bolster or not
• supine variations on blocks
• single leg with sand bags
• supine twists with hips centralized
• supine butterfly with weight
• bolster on side (rolls)
• side flexion with bolster under feet
• rope wall
• PREVENTION/change in lifestyle
• avoid sitting ever
• don't round your back in forward bends
• do not bend and twist with hips unstable
• full sit ups suck/ with twists worse
• do not lift heavy shit
• dont sleep in flexion
• SLEEP ROLL

TEST for weak muscles in the hip

• thai stirring
• supine flexion with resistance
• side abduction with resistance
• side adduction with resistance
• prone lift with resistance/straight or bent knee

Hip Strengthening

• wall squats with straps and blocks
• setubandha with strap and blocks
• uttkatasana with block
• leg lifts with/out weight
• abbduction and adduction w/without weights with lifts
• side steps with resistance (dynaband)---standing work hips are always center of gravity
• standing hip rotation with resistance kicks