How to Do a Piriformis Stretch
One muscle that back pain sufferers often overlook is the piriformis. This muscle comprises the majority of your lower back and attaches to your gluteus. If pulled, the piriformis can make every movement your body makes excruciating. Therefore, it is a wise idea to learn how to stretch it properly, whether you are aiming to heal a pulled muscle or prevent it from happening. Here are two stretches to help your Piriformis.
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Instructions
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First Stretch
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Find a soft surface like a carpet or mat and lie flat on your back. Bend one knee upward and toward your chest. It does not matter which, since you will eventually stretch both.
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Hold the kneecap with your hands and gradually bend it across your chest until you feel a burning, tightness in your buttock.
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Hold this pose for 30 to 40 seconds. Release your leg from your hands and then bring it back up and stretch again.
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Repeat this three times twice a day. Bring up your opposite knee and repeat this stretch for the exact same amount of repetitions for maximum results.
Second Stretch
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Lie flat on your back to begin.
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Find a comfortable spot just like the one used in the earlier stretch and cross your left ankle over your right knee, as if you were crossing your legs while sitting.
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Lace your fingers together behind your right thigh. Make sure that your hands are not wet so that you can have the proper grip. Gently pull this knee toward your chest.
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Hold this position once you feel a burn in your left buttock. Repeat this stretch for the same time and repetitions as the other. Repeat with the opposite leg.
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