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Piriformis Stretch with a Partner
Brief tutorial on |
Stretch Archives Piriformis Self-Stretch
Lie on your back, let your left leg rest on the table while you bend your right knee to about 90 degrees and bring the knee up toward your left shoulder. You want to feel a slight stretch deep in the right buttocks, so you may need to play with the position of the leg until you find the "sweet spot". Keep your hip bones on the table. Many people experience pain when they try to do this because they are overstretching. Stretch only in the "feels good" range, and not into discomfort.
Hold your right leg at the knee and ankle and push your leg away from you diagonally, feeling the muscles work deep in the buttocks. This is an isometric contraction, so don't let your leg actually move from your starting position. Hold the push for 6-10 seconds, then relax. Stretch by bringing your right knee and leg closer to your left shoulder, using your leg muscles as much as possible to do this, and pulling with your arms only at the end. Remember to stay in the comfort zone. As an alternative starting position, you may also cross
the right ankle over the left knee, then bring the left knee toward the
left shoulder, being sure to keep the hip bones in contact with the floor
or table to begin the stretch of the right piriformis. Hold your left
leg behind the knee with both hands.
Then push your right leg away from you, using your left knee to resist the motion. Remember, this is an isometric contraction, so don't actually move your right leg. Hold the push for 6-10 seconds, then relax. Stretch by bringing your right knee and leg closer to you,
using your leg muscles as much as possible to do this, and pulling with
your left leg and arms only at the end. Remember to stay in the comfort
zone. Facilitated stretches should always be pain free. If you experience pain, try repositioning your leg or use less force during the isometric contraction of the abductors. If the pain persists, don't do this stretch until you've determined why it hurts.
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