If you’ve been following my blog posts and articles about piriformis syndrome, then you’ll already have a good understanding of what piriformis syndrome is, and what’s required for its treatment and prevention.
There is, however, one more important aspect that is crucial for keeping piriformis syndrome away…
Stretching the piriformis and surrounding muscle groups.
Since piriformis syndrome is predominantly caused by a shortening or tightening of the piriformis muscle, it makes sense to stretch the muscle before and after physical activity.
There is a problem though… Stretching the piriformis muscle is difficult because of its size and location within the hip and thigh area.
And this is where most people go wrong; they try to stretch the piriformis muscle without first loosening up the large muscle groups around the piriformis muscle.
Seriously, if you don’t have good range of motion in these larger muscle groups, you won’t even get close to stretching the piriformis muscle.
My advice: Don’t even try to stretch the piriformis muscle until you have good range of motion in your quads, lower back, hamstrings and buttocks.
In fact, once you loosen up these large muscle groups, most people don’t even need to stretch the piriformis muscle.
Here’s 2 stretches for the quads and buttocks to get you started. Once you’ve done these a few times visit our stretching videos page and try some of the other stretches listed under the quads, lower back, hamstrings and buttocks.
Standing Quad and Thigh Stretch (1:21)
Stand upright while balancing on one leg. Pull your other foot up behind your buttocks and keep your knees together while pushing your hips forward. Hold on to something for balance. This position can put undue pressure on the knee joint and ligaments. Anyone with knee pain or knee injury should avoid this stretch. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.
Sitting Knee-to-chest Buttocks Stretch (1:22)
Sit with one leg straight and the other leg crossed over your knee. Pull the raised knee towards your opposite shoulder while keeping your back straight and your shoulders facing forward. Keeping your back straight and your shoulders facing forward will ensure that your buttocks get the maximum benefit from this stretch. Resist the temptation to rotate your shoulders towards your knee. Hold the stretch position for a minimum of 20 seconds and then repeat on the opposite side.
Until next time; stay healthy, keep stretching and God bless.
The Stretch Coach
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