This exercise targets: sciatica pain caused by the piriformis muscle
For this exercise, you will need: an exercise mat
Lie on your back on the exercise mat, with your legs flat.
From the starting position, pull the affected leg up toward your chest with both hands.
If your right leg is affected, hold the right knee with your right hand and grasp the ankle with your left hand.
Pull the ankle, and push your knee towards the opposite ankle.
Pull only until a slight stretch is felt.
Make sure not to force your ankle or knee beyond the stretch.
Tips:
Before starting any type of stretches and exercises, always consult your spine specialist.
You will benefit from stretching exercises for the piriformis muscle if you perform them a few times a day.
Combine stretching exercises for the piriformis muscle with hamstring stretches.
Stretching exercises for the piriformis muscle and hamstring stretches will prevent a tightening of the lower back and relieve tension from hip to foot.
Always perform the stretch to the point you do not feel pain.
Make sure not to force your body beyond the stretch.
Number of repetitions:
Hold the stretch for 30 seconds, then slowly return to the starting position, taking 30 seconds. Repeat this stretching exercise 2 to 3 times, 2 to 3 times daily.
For this exercise, you will need: an exercise mat
Lie on your back on the exercise mat, with your legs flat.
From the starting position, pull the affected leg up toward your chest with both hands.
If your right leg is affected, hold the right knee with your right hand and grasp the ankle with your left hand.
Pull the ankle, and push your knee towards the opposite ankle.
Pull only until a slight stretch is felt.
Make sure not to force your ankle or knee beyond the stretch.
Tips:
Before starting any type of stretches and exercises, always consult your spine specialist.
You will benefit from stretching exercises for the piriformis muscle if you perform them a few times a day.
Combine stretching exercises for the piriformis muscle with hamstring stretches.
Stretching exercises for the piriformis muscle and hamstring stretches will prevent a tightening of the lower back and relieve tension from hip to foot.
Always perform the stretch to the point you do not feel pain.
Make sure not to force your body beyond the stretch.
Number of repetitions:
Hold the stretch for 30 seconds, then slowly return to the starting position, taking 30 seconds. Repeat this stretching exercise 2 to 3 times, 2 to 3 times daily.