smallweb_BCH_logo_shadow.jpg (1562 bytes) ckb.gif (2822 bytes)

Balanced Concepts
in Health

Piriformis Stretches

September, 2000

by Christine M. Booras, B.A., LMT, CPFT

 

STRETCHES FOR THE PIRIFORMIS AND RELATED MUSCLES

It is always best to warm-up the muscles for about 3-4 minutes before stretching. You can do this by jogging in place, jumping jacks, etc. Just to get the body warmed up.

These stretches should be performed on both sides of the body one to two times daily for treatment and then once each day after you have started getting some relief.

Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times. Remember: NEVER BOUNCE!

We are stretching not only the piriformis but also other muscles that it affects or is affected by. This will enhance the lengthening and softening of all muscles involved. 


Quadriceps Stretch

Stretching the Quadriceps Muscle

Stand on one leg and hold on to a chair or wall. Bend your other leg and pull the heel towards your buttocks but not trying to touch it. Pull the knee away from body, thus increasing the angle between the heel and buttocks. Keep a bend in the supporting leg.

Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.


Psoas Stretch

 This stretches the Psoas (pronounced "So-ass") muscle.

Extend one leg behind your body. Bend your front leg and back leg, sinking down, keeping your hips forward. Knees does not bend past the toes on either leg. Be sure to keep the torso straight up and down during stretch.

Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.


Piriformis Stretch

Priformis Stretch Step 1

Lie on your back. Put your left ankle on your right knee. Keep your head down on the ground.

Priformis Stretch Step 2

Reach around the right thigh and pull your knee towards you as you push against the left knee with your left hand. This stretch can also be done seated in a chair.

Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.


Hips & Low Back Stretch

This is a nice stretch of the Quadratus Lumborum musculature.

Lie on your back. Bend right leg and bring it up and over the opposite leg that is straight. Hold the right leg over with left hand and extend the right hand above your head.

Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.


Piriformis & Psoas Stretch

Piriformis & Psoas Stretch Step 1

Sit on the floor with right leg straight out (or bent) behind you. Bring the left leg up and bend the knee to where there is almost a 90 degree angle between your ankle and your thigh

Piriformis & Psoas Stretch Step 2. Can you tell that I love this stretch?

Slowly bend forward and bring your chest down to your heel. Keep the back straight during the stretch.

Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.


Tennis Ball Maneuver

Any old tennis ball will do just fine.

Sit on the floor with both legs extended out and left leg bent to support body. Press with hands behind you to lift yourself up and place tennis ball in the area where it really hurts.

Not as good as deep tissue therapy with a professional, but it sure does help.

Slowly lower yourself down on to the ball. Roll around on it a little and then raise yourself back up. Work several areas if necessary.

Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.

Please see companion article on Piriformis Syndrome

  backtotop_blackwhite.jpg (2039 bytes)


| Biographical Information | Therapeutic Massage | Personal Fitness Training |
| Library | Tai Chi Chuan | Corporate Programs | Home |

Contact Information

For more information, please call

(904) 949-4646

Fax: (904) 733-9730

Email: christinebooras@attbi.com

 



Home (Jacksonville Medical Park)

TGila Web Productions

Click here for our Disclaimer