Supine Piriformis Stretch with Foot on Ground: The Best Way to Relieve Piriformis Syndrome

TURQEZRA®  Piriformis Stretcher

TURQEZRA®  Piriformis Stretcher

First, find a comfortable spot for your lower back to position the device. Ensure that the higher side of the stretcher is facing your head to achieve the most effective results.

Once you've found the right location, lay flat on your back and straighten your legs. Breathe deeply, holding each breath for a moment before slowly exhaling.

Next, stay relaxed and still for about one minute to allow your body to fully engage with the deep massage and stretching that the piriformis stretcher provides. This initial position is crucial to waking up your body and readying it for the stretching exercises to come.

By taking your time and performing the exercises deliberately, you'll set the stage for an effective, therapeutic routine that can help alleviate pain, improve flexibility, and boost your overall well-being.

With these steps, you'll be ready to start your piriformis stretcher routine and enjoy the benefits of reduced pain and discomfort in your lower back, hips, and legs.

TURQEZRA®  Piriformis Stretcher

Start by laying down on your back with a piriformis stretcher placed at the base of your spine. Keep it in the same position and straighten your legs.

Slowly pull one knee towards the opposite shoulder and hold the stretch for a few seconds before releasing and repeating the movement with the other knee. Continue to alternate between each knee for a total of 3 minutes.

This stretching exercise helps to open up your lumbar spine and relieve pressure on the sciatic nerve. By loosening up the QL muscles, you can also effectively break up muscle knots in your lower back, which helps alleviate pain and discomfort.

In addition to pain relief, regularly stretching your QL muscles can also improve flexibility in your glutes, further aiding in the prevention of lower back pain.

TURQEZRA®  Piriformis Stretcher

Start by aligning the high side of the device with the SI Joint, which is the joint located between the sacrum and ilium. Position the lower side towards your head.

Bend your legs towards your body and start the stretch by gently rotating your trunk approximately 45 degrees to each side. Hold the stretch for 15 - 20 seconds on each side before alternating to the other side.

Continue to perform this stretch for a total of 2 minutes to help massage the SI Joint and activate the psoas muscles. This stretch can open up your hips, reduce lower back tension, and increase overall mobility.

Regularly performing this stretch can help improve your posture, flexibility, and balance by relaxing tight muscles in your hips and lower back. Moreover, it can be beneficial for people who spend long hours sitting down, as it increases the blood flow to the lower back and hips.

TURQEZRA®  Piriformis Stretcher

Start by placing the piriformis stretcher device on the top of your buttocks, aligning the high side with the piriformis muscle located in your lower back and facing your hips.

Next, lie flat on your back with your knees bent and feet flat on the floor. Bring the outside ankle of one foot to the opposite knee, creating a figure-four shape.

Lift your legs and place your hand behind the hamstring of the leg you aren't stretching. Pull your knee toward your chest to feel the stretch in your hamstring and glutes, specifically targeting the piriformis muscle.

Hold the stretch for 15 to 30 seconds before releasing and repeating the stretch on the other side. Regularly performing this stretch provides relief from the radiating pain and discomfort associated with sciatica.

Not only does this stretch target the piriformis muscles, but it can also improve overall flexibility in the hips and glutes, promoting better posture and reducing the risk of piriformis syndrome.

TURQEZRA®  Piriformis Stretcher

Start by sitting with the device on the top of your buttocks, with the higher side facing your head.

Bend your body forward, aiming to touch your toes while keeping your legs straightened. Hold this stretch for approximately 1.5 minutes to experience the deep tissue massaging effects of the piriformis stretcher.

By performing this stretch, you not only stretch your muscles but also promote increased blood flow and release of tension. This pose is especially beneficial for those looking to massage and stretch the hamstrings while lengthening the lower back muscles.

TURQEZRA®  Piriformis Stretcher

Start by sitting on the piriformis stretcher with the high side facing your head.

Begin rocking your body gently from side to side, targeting the middle and lower buttock muscles. Continue this motion for approximately 1.5 minutes to experience the massage and release tension in the targeted muscles.

This technique can help alleviate discomfort and promote relaxation in the buttock area which can have a positive impact on overall well-being. By using the piriformis stretcher in conjunction with this rocking massage, you can effectively target and treat muscles that are prone to tension and discomfort.

Remember to maintain a comfortable and controlled rocking motion throughout the massage session, adjusting your movements as necessary to achieve the desired level of pressure and relief. With regular practice, this massage technique can help promote better posture, reduce stress, and improve overall physical performance.

TURQEZRA®  Piriformis Stretcher

TURQEZRA®  Piriformis Stretcher