This exercise targets: sciatica pain caused by the piriformis muscle
For this exercise, you will need: an exercise mat
Position your hands and knees on the exercise mat. In order to stretch the piriformis of the affected leg, bring that foot underneath your trunk. At this point, the knee of your affected leg is on the outside of your trunk.
Slowly stretch the non-affected leg out behind you, but keep your pelvis straight. Keep your affected leg in place, and push your hips slightly toward the floor. Slowly come down on your forearms and lean on them.
You will feel a stretch in the affected leg.
Tips:
Before starting any type of stretches and exercises, always consult your spine specialist.
Control the stretch by leaning on your forearms.
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 the 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 a stretch for 30 seconds.
Slowly return to the starting position, taking around 30 seconds.
Repeat this stretching exercise 2-3 times, 2-3 times per day.
For this exercise, you will need: an exercise mat
Position your hands and knees on the exercise mat. In order to stretch the piriformis of the affected leg, bring that foot underneath your trunk. At this point, the knee of your affected leg is on the outside of your trunk.
Slowly stretch the non-affected leg out behind you, but keep your pelvis straight. Keep your affected leg in place, and push your hips slightly toward the floor. Slowly come down on your forearms and lean on them.
You will feel a stretch in the affected leg.
Tips:
Before starting any type of stretches and exercises, always consult your spine specialist.
Control the stretch by leaning on your forearms.
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 the 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 a stretch for 30 seconds.
Slowly return to the starting position, taking around 30 seconds.
Repeat this stretching exercise 2-3 times, 2-3 times per day.