10 Piriformis Stretches to Help You Get Rid of Sciatica, Hip and Lower Back Pain

When the people are suffering from the sciatic nerve’s irritation, they feel intolerable lower back and hip pain.

The pain can spread downwards affecting the limbs and feet. The number of people that suffer from this problem is really high, and this pain can be serious as it affects their daily routines.

Luckily, the experts created many exercises that can alleviate the pain. Here are presented 10 proven stretches that guarantee the wanted effects, so read the instructions and watch the videos below:

  1. Supine piriformis stretch

Instructions:

–           Starting position – Laying on the ground, bend the knees upwards and cross the affected leg over another leg.

–           Bending forward the chest, grab the knee with one of the hands and pull it to the shoulder in line with the ankle (feel the stretch).

–           Hold this pose for thirty seconds and release.

  1. Standing piriformis stretch

Instructions:

–           Starting position – Standing, place the leg that is affected over another leg and lower the hip and 45-degree angle

–           Bend the standing knee appropriately.

–           Leaning with the torso forward, extend the arms to be parallel to the floor.

–           Keeping the spine straight, hold for thirty to sixty seconds and then switch the legs.

Tip: If you can’t keep balance, you can stand with the back on the wall, or use the chair.

  1. Outer-hip piriformis stretch

Instructions:

–           Starting position – Laying on the floor, bend upward the leg that is affected, placing the foot close to the knee of another leg.

–           Fold the foot behind the knee of another leg.

–           Twisting the leg to the opposite side, face the knee to the ground.

–           While stretching the left leg, place the right hand on the knee raising another arm in the air.

–           Lowering slowly another arm to the opposite direction of the knee, try to touch the shoulder on the floor.

–           Hold this pose for twenty seconds and switch sides.

  1. Long adductor stretch

Instructions:

–           Starting position – Sitting on the ground, stretch out the legs out as far apart as possible.

–           Tilting the torso gently forward, place the hands on the ground right next to each other.

–           Leaning forward, try to touch the ground with the elbows and stop if you feel any pain.

–           Hold this pose for twenty seconds and get back to the starting position.

  1. Short adductor stretch

Instructions:

–           Starting position – Sitting down, put the feet soles together in front of the pelvis.

–           Holding the ankles with the opposite hands, push downward with the knees and try to touch the floor with them.

–           Hold this pose for thirty seconds and release.

–           Flutter the legs like butterfly for thirty seconds, using the elbows for a deeper stretch

–           If you want even deeper stretch, bend the torso forward and keep the back straight.

  1. Side-lying clam exercise

Instructions:

–           Starting position – Laying on the side, place the affected hip on the top, bending the legs backward in order to get the shape of the letter L.

–           Your feet should be over each other, the legs parallel and the spine and body straight.

–           Raising the top knee upwards, return it back.

–           Repeat this movement for fifteen times.

  1. Hip extension exercise

Instructions:

–           Starting position – On all four the knees and hands on the ground

–           Tilting the affected leg, bend the knee and raise the leg upwards toward the ceiling.

–           Lower, slowly the leg without touching the floor

–           Repeat movements for fifteen times.

  1. Supine piriformis side stretch

Instructions:

–           Starting position – Laying on the floor with the legs flat and back straight, bend the leg that is affected upwards, placing the foot on another leg’s outer side

–           Pull the knee of the leg that is affected with the opposite hand

–           Without lifting the hips and shoulders off the floor, hold this pose for thirty seconds and then, switch legs.

–           Repeat movements for two to three times.

  1. Buttock stretch

Instructions:

–           Starting position – On all four, the knees and hands on the floor

–           Bring the foot of the right leg under the trunk and twist it to the opposite side.

–           Pointing the knee toward the shoulder, lower the head so you will touch the floor with the forehead.

–           Lean the forearms on the floor, for support.

–           Stretch left a leg behind you keeping the pelvis straight.

–           Pushing the hips to the floor, hold for thirty seconds.

–           Repeat stretches two to three times.

  1. Seated stretch

Instructions:

–           Starting position – Sitting on a chair, set the affected leg over the other.

–           Bending forward slightly, keep the back straight.

–           Holding the position, make a couple of breaths

–           Stay in this pose for thirty seconds and release slowly

–           Perform this with the other leg.

Source > healthandlovepage.com

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