Massage And Stretch With A Piriformis Stretcher
How To Use
General stretching exercise
Gradually move the Piriformis Stretcher down from your lower back to your hips and repeat this action.
Bend your legs and bring them together. Swing to the left and hold for 15 seconds. Rock to the right and hold for 15 seconds. Do each body part of the exercise for 2 minutes.
Place the Piriformis Stretcher under the central butt
Supine Figure 4 Piriformis Stretch
Loosen your glutes with a supine piriformis stretch with massage stretcher. The piriformis stretch or "ankle over knee" exercise helps to loosen the piriformis muscle and increases its flexibility. Increased piriformis flexibility reduces the pressure on the sciatic nerve underneath. It is important to stretch the piriformis because, while it is very small and deep, it runs directly over the sciatic nerve. Increased tension in this muscle will cause compression of the sciatic nerve (possibly all the way down the leg).
Lie down on your back on the carpet or exercise mat. Bend both of your knees at a 90 degree angle and keep feet flat on the floor.
Place the left ankle on top of the right leg's knee. Your legs should now form a figure four pattern. The outer side of the left ankle should rest comfortably on the right leg’s front thigh.
Grab the back of your right thigh and slowly pull your thigh forward. You should feel a stretch deep in the left butt muscle. This is the piriformis being stretched.
Keep your butt on the ground the whole time and hold the position for 30 seconds. People older than 40 years old should hold the position for 60 seconds.
Switch legs and repeat two to three times per leg.
for Piriformis Syndrome, Sciatica due to Piriformis Compression
Crack Your Lower Back
Try the Piriformis Stretcher on the floor to get added pressure. To apply more pressure into your muscles, lay down on your back on the floor and place the massage stretcher under the sore areas to loosen them.
Use the massage stretcher technique for no more than 5 minutes per day. Don’t spend more than 5 minutes a day massaging your back with it. Doing so can increase your soreness. Allow the muscles time to recover from the massage, and try again the next day if they are still tight or sore.
Open Space in Your Spine
The lumbar flexion stretch will gently open up your spine and can bring you some relief. Lay on your back and bring your knees up to your chest slowly. Wrap your arms around your shins and hug your legs, opening up your back and spine. Hold for about 30 seconds, breathing deeply, then release your legs.
Repeat the stretch 10 times if you can do so without pain. Stop if you find that your pain increases.
You have to lay flat on the hard floor for this stretch.
for Herniated Disc, Sciatica, Cauda Equina Syndrome
Place the massage stretcher under the upper butt
Adjust Sacroiliac Joint
Going to have the massage stretcher underneath your SI joints. Wide stance with the legs to have plenty of space between your feet. Then we're going to drop the right knee out to the right side which makes us load up the right SI joint. I'm keeping my left leg fixed. I do not roll my whole body over to the side. We're not going to get pressure on the right spot. So we're going to drop just the right knee out slowly we don't want to go quickly with this we want to give time for the joint to move. We load one side and unload the other side enough.
for Sacroiliac Joint Dysfunction, Pubic Symphysis
Massage Hip & Hip Flexor Stretch
Stretch your hip muscles. Speak to a physical therapist before you begin a stretching routine. Stretching can help ease hip pain, while also strengthening your hip muscles so that you can avoid future pain.
Hip flexion stretch: Lie flat on your back. Choose the leg you want to work on and then bend it so that your foot is flat on the ground. Wrap your arms around your bent leg, holding on to the shin area, and pull your leg towards your chest. Only go as far as your body will allow--if it begins to hurt, release your leg. Hold your leg against your chest for five seconds and then release. Repeat this process 10 to 15 times on both sides.
for Lower Back Pain, Hip Pain
Do Lying Leg Lifs
Do lying leg lifts. Leg lifts will help strengthen your lower abdominal muscles and remove the strain from your lower back and sciatic nerve.
Start by lying down on the floor on your back either on an exercise mat or on the carpet. Press your lower back down to the floor and pull your belly button in toward the floor.
Your pelvic alignment is essential to getting this exercise right and not causing further harm. It may be necessary for you to put your hands under your lower back for support, or put a slight bend in your knees.
Keeping both legs bent at the knee, slowly raise your left leg off the floor while keeping your knee bent. Hold for five seconds, and return back to the original pose.
Then do the same with your other leg. Repeat the alternation five times or as many times as you are able.
for Sciatica that Extends to The Leg
Place the massage stretcher under the lower butt
You just need to lie flat. Note that the high side of the massage stretcher is close to the thigh, and the short side is close to the waist. Align the pressure points with the hamstring tendon.
Massage Hamstring Tendon
Begin gentle stretching exercises. Cautiously begin using one or both of the following stretches, but stop or reduce the amount of stretching immediately if you feel pain at any point. The goal is to slightly stretch the injured area, not to increase your flexibility, so keep these stretches lighter than they normally would be. To begin with, hold each stretch for no more than 10 seconds, relax, then repeat for a set of three to six stretches, depending on your comfort. Do this several times per day.
for Hamstring Tendonitis