5 Straight leg hamstring stretches (sciatic nerve tension)
6
7
8
9
Solution: Perform bent knee hamstring stretches with a relaxed
ankle. Bring the knee in toward the chest as far as possible
before attempting to straighten the knee. This way the proximal
or upper hamstring will have more of a stretch sensation and the
neural tension behind the knee will reduce significantly.
Excessive wrist flexion with upper body weights (median nerve
tension)
Solution: Keep wrists neutral and not flexed when performing
rowing or lat pulldowns to reduce the tension on the forearm or
wrist flexors, thereby helping to offload the median nerve in the
carpal tunnel.
Bilateral (both arms) doing pec stretch position (brachial plexus
tension)
Solution: Perform upper body stretches one arm at a time with
neck and head in a neutral position, and relaxed shoulder position.
Sitting in a ‘C’ curve or rounded spinal position (slumped
rounded kyphotic posture) to do weights, i.e. seated leg press
(spinal cord tension)
Solution: Ensure your client is not doing leg weights in a seated
position, rather do standing or upright functional leg
strengthening exercises. Make sure their posture is in a more
neutral spine position and not a rounded sitting posture.
Rounded lumbar spine in deadlift posture (sciatic and spinal
cord tension)
Solution: Make sure knees are slightly bent to reduce tension.
Keep lumbar spine in neutral position and slightly lordotic
posture. Don’t tuck chin in to chest – rather keep a slight gap
between chin and chest.
10 Sit and reach test position – worst combination of bilateral
straight leg stretch with rounded posture and cervical flexion!
(spinal cord flexion)
Solution: If you are sitting in a long sitting position, sit on a
block to reduce slump of the lumbar spine, bend your knees
slightly or place a towel under your knees and keep your spine
and head as upright as possible. This will reduce pull and
tension on your nerves.
When I reminisce about my aerobics days in the 80’s, I wish I had
more awareness of what structures I was affecting with my stretches
and exercises. It is important to remember that you are not only
working muscles, but all the other structures that work in unison with
the muscles, including the nervous system.
Of course, if there are neural symptoms which worsen during a
session, you must always stop the exercise and refer the client to
a health professional for diagnosis. Never push through the neural
symptoms – respect the nerves!
For references read this article at fitnessnetwork.com.au/resource-library
Merrin Martin, BAppSc (Physio), BSpSc (Ex.Sc) is the founder of Active
Anatomy Physiotherapy & Health Professional Worksho ps in Sydney.
An experienced physiotherapist, exercise scientist, health educator and
clinical Pilates instructor, Merrin is a highly respected expert in exercise
rehabilitation. activeanatomy.com
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