This exercise targets: sciatica pain caused by piriformis muscle
For this exercise, you will need: an exercise mat
Lie on the exercise mat with your back straight and your legs flat. Bend the affected leg, and place the foot near the opposite knee. With your opposite hand, pull the knee of the affected leg across the midline of your body until you feel a stretch. Make sure you do not lift your shoulders and hips off the exercise mat. It is also important not to pull the knee beyond the stretch or to the floor.
Tips:
Before starting any type of stretches and exercises, always consult your spine specialist.
Do not lift your shoulders and hips off the exercise mat.
It is also important not to pull the knee beyond the stretch or to the floor.
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. Don't force your body beyond the stretch.
Number of repetitions:
Hold a stretch for 30 seconds, then slowly return to the starting position, taking around 30 seconds.
Repeat this stretching exercise 2 or 3 times, 2 to 3 times per day.
For this exercise, you will need: an exercise mat
Lie on the exercise mat with your back straight and your legs flat. Bend the affected leg, and place the foot near the opposite knee. With your opposite hand, pull the knee of the affected leg across the midline of your body until you feel a stretch. Make sure you do not lift your shoulders and hips off the exercise mat. It is also important not to pull the knee beyond the stretch or to the floor.
Tips:
Before starting any type of stretches and exercises, always consult your spine specialist.
Do not lift your shoulders and hips off the exercise mat.
It is also important not to pull the knee beyond the stretch or to the floor.
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. Don't force your body beyond the stretch.
Number of repetitions:
Hold a stretch for 30 seconds, then slowly return to the starting position, taking around 30 seconds.
Repeat this stretching exercise 2 or 3 times, 2 to 3 times per day.