Secret Sciatica Stretches with Piriformis and Psoas
Secret Sciatica Stretches with Piriformis and Psoas
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Piriformis Stretcher
Sciatica is a condition where the sciatic nerve, which runs from the lower back down through the legs, gets pinched or compressed.
This can cause pain, numbness, tingling, and weakness in the lower back, buttocks, and legs.
In this article, we will discuss secret sciatica stretches with piriformis and psoas that can help alleviate the symptoms of sciatica.
The Relationship between Piriformis and Psoas Muscles with Sciatica
The Relationship between Piriformis and Psoas Muscles with Sciatica
Sciatica is a condition where the sciatic nerve, which runs from the lower back down through the legs, gets pinched or compressed.
This can cause pain, numbness, tingling, and weakness in the lower back, buttocks, and legs.
While there are multiple factors that can contribute to sciatica, two muscles in particular - the piriformis and psoas - have a strong relationship with the condition.
The piriformis muscle is a small muscle located deep in the buttocks. It runs from the sacrum to the femur and is responsible for rotating the hip and thigh outward. When the piriformis muscle becomes tight or spasms, it can compress the sciatic nerve, which runs right underneath it. This is known as piriformis syndrome and is a common cause of sciatica.
The psoas muscle, on the other hand, is a large muscle that runs from the lower back down through the pelvis and attaches to the thigh bone. It is responsible for flexing the hip and thigh and stabilizing the spine. When the psoas muscle becomes tight or weak, it can lead to imbalances in the pelvis and lower back, causing irritation to the sciatic nerve and ultimately contributing to sciatica.
There are a number of stretches and exercises that can help alleviate sciatica by targeting the piriformis and psoas muscles.
Piriformis Stretch
Piriformis Stretch
One effective stretch for the piriformis is called the supine figure 4 stretch.
To perform this stretch, lie on your back with both knees bent and feet flat on the floor.
Cross your right ankle over your left knee and pull your left thigh towards your chest until you feel a stretch in your right buttock.
Hold the stretch for 15-30 seconds and repeat on the other side.
Stretching and releasing the tightness of the piriformis muscle can help alleviate sciatica by reducing the compression of the sciatic nerve caused by the piriformis muscle.
TURQEZRA® Piriformis Stretcher
Psoas Stretch
Psoas Stretch
When using a Piriformis Stretcher for a psoas stretch, it's important to properly align the device with your SI Joint - which is the joint between your sacrum and ilium.
Once you've found the proper placement, begin the stretch by bending your legs towards your body and gently rotating your trunk about 45 degrees to each side.
Hold the stretch for 15-20 seconds before alternating to the other side.
To achieve the full benefits of this stretch, continue for a total of 2 minutes.
Properly aligning and using a Piriformis Stretcher during this stretch can help relieve pressure on the SI Joint, as well as stimulate the psoas muscles to alleviate lower back pain and increase flexibility.
TURQEZRA® Piriformis Stretcher
Combined Stretch
Combined Stretch
The combined stretch targets both the piriformis and psoas muscle at the same time. To perform the stretch:
Begin in a lunge position with your right foot forward and your left knee on the ground.
Place your left hand on the ground and your right hand on your right knee.
Tuck your tailbone under and engage your glutes.
Twist your torso to the right, bringing your left elbow to your right thigh.
Hold the stretch for 15-30 seconds.
Switch sides and repeat.
By understanding the relationship between the piriformis and psoas muscles with sciatica, individuals can take proactive measures to alleviate and prevent episodes of pain and discomfort.
While these stretches and exercises can be helpful, it is always important to consult with a doctor or physical therapist to determine the best course of treatment for your individual needs.
TURQEZRA® Piriformis Stretcher
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