Piriformis Muscle Characteristics
Piriformis is a muscle located between our buttocks and hips and is in charge of many different things our body does. Piriformis affects the rotation of our hips and is directly connected to our upper thigh bones. Therefore, once we pull it or stretch it too much, we are bound to experience serious pain and discomfort, affecting our walking and overall mobility. Luckily, there are different stretching exercises one may perform, which are capable or relieving him/her off the pain and discomfort this phenomenon is known to cause. Therefore, if you are suffering from this condition, also known as sciatica, at the moment, you might benefit greatly by reading the following lines and applying them through physical activity.
Adequate Piriformis Stretching Exercises
First and foremost, as it is the case with any other exercises, you should do a warm up exercise before indulging into anything more serious. Therefore, you might consider walking, jogging or even jumping around a bit, only to get your muscles in a desirable shape for exercising.
Once warmed up, you may proceed to the first piriformis exercise. Namely, this one involves you sitting on the floor, with one leg straightened completely in front of you. While in this position, you are to take the other leg by the ankle and bring it closer to the chest, slowly stretching the muscles involved.
The second exercise requires you to lie on the floor and cross your legs. Then, place your hands behind the legs and pull them towards the chest, so as to feel the muscles stretching in the process.
Next, while lying down with your face facing the floor, you are to bend one leg at the knee, placing it under your stomach. Then, you are to lean with your entire body, facing the floor more, until you feel the muscles in your buttocks stretching.
You might also consider lying down, with your head on the floor and one of your legs bent, its ankle resting on the knee of the other. Then, you are to grab the stretched leg and pull it in your direction, while, at the same time, pushing the bent leg forward. You should hold this stretch for about 3 minutes repeating the same procedure, swapping the leg positions.
Alternatively, while sitting down and having one leg completely straightened, you are to bend the other at the knee, forming a 90 degree angle, and push your chest towards it, while keeping your back straight. Hold it for 5 seconds before repeating, and swap the legs later, repeating again.
The final piriformis stretching exercise involves you lying on the floor with one of your legs completely straight and the other bent and placed over the straight one. Then, you are to grab the bent leg with the hand on the opposite side, while keeping the other arm straightened above your head. Holding this position for 5 seconds will stretch your back muscles in question and five repetitions with swapping legs will be more than sufficient.