#52 - Piriformis PIR / Self Stretch / CRS
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
Stretch/relax piriformis muscle, reduce trigger points & pain, and improve stability of hips, pelvis and lower back.
Where to Feel it:
Gentle stretch in your piriformis muscle (outer/upper thigh and gluteal region).
Description:
- Pull the knee of the “stretching leg" to your chest, while extend the opposite leg out straight along the floor.
- Grasp the ankle and knee of your “stretching leg" and pull both in towards you and across your body until you feel a gentle stretch.
- On an inhale, lightly try to press the ankle and knee away from your body and into the resistance of your hands, which are keeping your leg from actually moving.
- On the exhale, relax the “stretching leg", allowing it to stretch a bit further.
- Remember to always keep breathing!
Reps:
1 for self-stretch (20-60 seconds) or 3-4 for PIR or CRS.
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