Piriformis Stretch – Exercises And Stretches For Piriformis Syndrome

I have already explained exactly what Piridormis syndrome is, so that will not be the topic of today`s article. Today we will be focusing more on the solution of the problem that affects millions of people around the world, regardless of the skin color, age or gender.

Basic Stretch

If you are still “getting acquainted” with Piriformis syndrome exercises and stretches it is best to start slow so you don’t push your muscles over their limit and do more damage than good. One more reason to start slow is the pain itself. If you have Piriformis, your muscle is rigid and stretching it will be painful, so if you start off too aggressively you will just aggravate it more and injure yourself further.

First Exercise

Photo (c) http://www.spinal-health-care.com

First of all you need to find a clean, flat surface to lay down on (it can be your floor, bed etc.). Lay down with your legs flexed in the knees, with your feet flat on the ground. Cross your legs so your ankle is placed on the opposite leg`s knee. Now, place your hand on the knee of the crossed leg and push it away from you.

As you push the knee away from you, you will feel the stretch going on in your buttocks area and spreading out down your leg, you might even feel it in your lower back. Hold this position for 15, 20 or 30 seconds (depending on how comfortable you are). You should repeat this exercise 2 – 4 times a day in cycles of 2 – 4 reps.

Second Exercise

Photo (c) http://www.teachpe.com

This exercise is a little harder and a bit trickier than the first one so pay attention. As you can see, once again cross your legs, placing the ankle behind the opposite knee. Now wrap your hands around that knee and pull your leg toward the chest.

You will feel a bit stronger stretching sensation along the buttock region and your upper leg. Exercise routine is the same as of the exercise above, hold the position for 15 – 30 seconds, repeat 2 – 4 times a day, 2 – 4 times per cycle.

Advanced Stretch

I highly advise you to go through the above exercises before going on to more advanced ones. The following exercise requires a little more flexibility and caution.

Photo (c) http://www.rice.edu

As you can see on the images above, this exercise is no joke, you are stretching your Piriformis muscle along with other hip rotators using your whole body weight (and if you are a big guy like me, be careful).

So how to get in this position? It`s not that difficult, just pay attention to my instructions: get in a pushup position then slide your right knee in line with your left shoulder, rotate your lower leg so your ankle is flat on the floor. Now, press your hips toward the ground and you will feel a deep, strong stretching in your right hip region.

Hold this position for 30 – 60 seconds and then repeat on the other side. You can perform this exercise 3, 4 times a day.

Yoga And Piriformis

I`m not going to stress out the benefits of yoga (I`m sure you know them already), I am just going to talk about the various yoga positions that can help you speed up your Piriformis muscle syndrome treatment. Those positions are:

-          Bridge

-          Happy baby

-          Tabletop

-          Camel

-          Cobbler

-          Locust

-          Thunderbolt

-          Spinal twist

  Bridge

Happy baby

Tabletop

Camel

Cobbler

Locust

Thunderbolt

Spinal twist

Note that this is just the tip of the iceberg when it comes to yoga exercises you can utilize to reduce pain and improve your overall flexibility and quality of life. If you are interested in making yoga a big part of your life you can visit this fantastic site - BrilliantYoga.com

Home Based Treatment System

There has been a lot of effort lately to develop a home based, safe and easy to use system of exercises that will address piriformis syndrome and help the people who are struggling. As a result of those efforts, a brand new book arose called Piriformis Syndrome Crusher. It is a step-by-step guide with exercises divided into three levels- beginner, intermediate and advanced.

If you are ready to fight, this book will serve you as a guide and a general on your battlefield. It will give you guidance and motivation when you need it the most and help you live your life free of pain. Find out more here- PIRIFORMIS SYNDROME CRUSHER.

Tagged as: Piriformis Syndrome