Stretches

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Piriformis Stretch








Piriformis Stretch


Goal:


-Stretching the piriformis muscle is almost always necessary to relieve the pain along the sciatic nerve.


Procedure:


Piriformis Stretch One


-Lying on your back with both knees bent.
-Gently place the ankle of the side to be stretched upon your opposite knee.
-Then place the hand of the same side to be stretched on your knee as shown and gently push your knee away from you.

Piriformis Stretch Two


-Lying on your back with both knees bent.

-Gently place the ankle of the side to be stretched upon your opposite knee.
-Then place the hand of the same side to be stretched on your knee as shown and gently push your knee away from you.
-Place your hand behind your opposite knee and then gently pull your knee closer towards your chest.


                                  

                                 Notes:


-Don’t raise your waist.
-Do not do the exercises unless advised by your doctor.
-Repetitions of each exercise depend on your tolerance and condition, usually between Reps: 2 - 3 ,Times per Day: 2 – 3, Hold: 20 - 30 seconds.
-If you feel any pain while doing the exercises stop and ask your doctor.
-With this stretch, you should be looking for a stretching sensation in the region of your buttock, however you may find the stretch passes a little further down the leg or even into your lower back. As long as it is only a stretching sensation then this is no problem. You should feel no pain though.


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