Many people doesnt know the muscle, piriformis. This small muscle is helps us to move our hips, upper legs and feet.
There is a nerve, that named sciatic, that goes to legs, from lower back of our body. This nerve group is also connected to piriformis. Stress that our body feels, may have bad impact on sciatic nerve. That can cause pain and numbness.
That may affect our sitting or changing postures, may cause pain. There are some workout routines to move and relieve stress on the piriformis.
Sitting Streching of Piriformis;
Sit while your leg that feels pain crossed over the other knee. Lean forward from your chest, as you stay straight on your spine. Stay in that position for 30 seconds, and change leg.
Standing Strech of Piriformis;
Stand while getting support from a wall, and place your knee that is feeling pain over other knee. Try to touch to the ground while keeping your spine straight.
Groin/Long Adductor Stretch;
Sit on the ground, spread your legs as fart as you can. Place your hands on the ground, and lean forwards, stay in that position for 10 or 20 seconds.
Inner Thigh/Short Adductor Stretch;
Sit on the ground, and place your feet in front of your pelvis. Place your hands opposite of your ankles. Hold your ankles. Slowly lower your body, until your ankles touch each other. Stop if you feel any pain, and move back until you don’t.
Side Lying Clam;
Lie down on the side of doesn’t feeling any pain. Hold one foot over the other, as you bend your legs back, stay in L shape. Raise the top knee as you stay in the position. Bring the knee back into position, repeat fifteen times.
Hip Extension;
Align your hands with your shoulders, and crawl on the ground with all fours. Lean your knee to the ceiling, with the leg that is in pain, and bring your leg back down. Repeat fifteen times.
Supine Piriformis Side Stretch;
Lie down with your back on the floor. Keep your legs straight. Raise the leg in pain, and place your foot outside of the other leg. Keep your shoulders touching to the ground, slide the knee across, until you feel the strech, for 30 seconds. Repeat three times.
Buttocks Stretch for the Piriformis Muscle;
Get on your all fours, and touch to the ground with your knees. Pull the knee that is in pain to your shoulder, lean with your forearms, then strech the unaffected leg out. Hold for 30 seconds and repeat three times.
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