Piriformis stretches are crucial for loosening the muscle in the buttocks that can irritate the sciatic nerve, causing pain and numbness. Different stretches can relieve pain and strengthen the hips, but it’s important not to overstretch. Regular stretching can prevent future problems.
Piriformis stretches are essential for loosening the piriformis muscle, the small muscle in the buttocks that helps stabilize and rotate the hip. When this muscle is overtight, it can irritate the large sciatic nerve in the pelvis, causing pain, tingling, and numbness in the hips and legs. Worse yet, long-standing piriformis muscle problems can cause nerve damage, cause the spine to become misaligned, and affect spinal discs. There are many types of piriformis stretches that can relieve pain and strengthen the hips. When these exercises are performed regularly, future problems can also be avoided.
Seated piriformis stretches are an easy stretch for beginners, one that loosens up the deep piriformis muscle, as well as the muscles on the outer thigh. While sitting upright in a chair, one person places one ankle on top of the other knee. The ankle is held in place while the person gently leans forward 6 to 12 inches (approximately 15.24 to 30.48 cm). The position should be held for several seconds, and then switch to the other leg.
Leg rolls are great piriformis stretches because they loosen up all the muscles and joints in the pelvic area. This will relieve pelvic pressure and allow the spine to return to proper alignment. To do a leg twist, a person lies on their back while holding their knees to their chest with both arms. The knees are rolled to the side and held for ten seconds; then he or she rolls to the other side and holds it. It is important for a person to keep their shoulders pressed into the ground.
The hip stretch will stretch all the muscles in the pelvis and outer thigh. To perform this stretch, a person lies on their back and pulls one knee up to their chest, holding it by the ankle. The ankle is then pulled across the body to the opposite shoulder and held for 30 seconds. He or she then drops the leg and switches to the opposite leg.
Hamstring exercises loosen the large muscle on the back of the thigh, reducing pressure on the muscles and tendons of the buttocks. One person lies on their back and bends one knee, leveling the hip. With the opposite hand, the knee is pulled across the body and held for ten seconds. The leg is returned to center and the movement is repeated with the other leg.
Piriformis stretches generally need to be done every two to three hours when the pain first appears; but as the muscles heal, the exercise program can be reduced to twice a day. A person must be careful not to overstretch and cause more pain. At first, it may be possible for each pose to be held for a few seconds, but working up to 30 seconds can be a good goal. A consistent stretching program can not only reduce hip problems, but could help prevent further back problems in the future.
Protect your devices with Threat Protection by NordVPN
