The Lying Leg Swing is a great way for me to work on my sciatica. I get that pain and tingling primarily when I drive a lot.
Pain in your buttocks? We say these things about bosses, in-laws and annoying sales calls during dinner, but when you've got an actual pain in your butt, it can really impact your quality of life.
This is a real issue for many athletes, and there are a lot of forms of this. I am not talking about the pain in the buttocks that might come from a nagging boss, or similar situation....
Common issues are glute pulls, cramps and sciatica. I can give you a million reasons for these issues. One of the most common reasons can be traced to problems with the piriformis.
I know. I know about this because, like many people who have to be on the road selling, I am frequently in my car and dealing with the vibration and irritation associated with driving. Fortunately, I am a lifter with friends in the medical industry.
Amazingly, some of the best ways of dealing with these problems are the simplest. Essentially, stretching and relaxation of irritated muscles, ligaments, tendons and nerves. I solve my sciatica with the Iron Boot. The Iron Boot is essentially a dumbbell for your foot. Being on the bottom of the foot, instead of having the weight at your ankle, like one of those velcro type ankle weights, allows you to do a common exercise and really get to a small muscle just by changing the position of your foot during an exercise or stretch. Very cool stuff.
This is nothing new.
In fact, it is very old information. It is also cheap. You can do this at home. It is certainly recommended that you get the exact exercise and positioning you need from your doctor. However, here is the basic movement, straight from the Good Brothers. They owned the Good Barbell Company in the 1930s and 40s. This exercise actually comes from their wall chart “Good Advanced Abdominal Course of Progressive Exercises”. It is “Exercise 9 Lying leg Swing”:
“With the boots attached to the feet, lie flat on the floor on the back with the legs straight, arms extended out to the sides. Begin the exercise swinging the left leg, from the prone position, up and to the right until it reaches the position shown or as close to the finger tips of the right hand as possible. (The arms are positioned straight out to the right and left, flat against the ground.) Return to starting position and swing the right leg in the opposite direction in the same manner. Repeat with left and right. Inhale when swinging the leg out to the side and exhale when moving to lying position. Perform from 6 to 12 times with either leg. Increase the weight slightly at times. For the midsection, hips, buttocks and legs. Do not ben the legs performing the exercise.”
I love this exercise. I do it especially before traveling and after traveling. I will occasionally do it at rest stops during long trips, if weather permits.
Some other products that may be helpful:
Heavy Duty Iron Boot Straps