Are you suffering under tensions in the shoulder-neck-region, back pain or are you having problems with your sciatica nerve? Try the following osteopathic exercises for at home. Care for a regular and relaxed breathing and practice carefully and gently.
Relieve the lower back
Sit on the floor and press your right sole against the wall with your knee extended. Then, slightly tilt forward until you feel a pull in your thigh and calf. After about five seconds, make a short break and repeat. Make five repetitions per leg, twice a day.
Release of the sciatica nerve
Lay down on your back with stretched legs. Bend your right knee, hold it with your hands and bring it to chest height. Then, pull your knee towards the left half of your body until you sense a stretch in your buttocks. Release after five seconds and start again. Make five repetitions per leg, twice a day.
Ease tensions in the shoulder-neck-region with following osteopathic exercises for at home
Lay down on your stomach. Bend your arms u-shaped and place your forehead on the floor. Your thumbs show upwards. Lift your head and arms about five cm. Try to pull your shoulder blades together. Now, lift your arms in small movements for ten cm and lower them again. Make a short break after ten “flaps” and repeat exercise five times.
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