If you are unfamiliar where the sciatic nerve is, it’s located deep in the buttocks. Because of it surrounds the piriformis muscle, any constriction or swelling to the muscle could lead to irritation or the nerve and possibly pain as well. The piriformis muscle connects the top of the femur to the spine, and it’s the main one that supports the outward movement of the hip, upper leg, and foot.
However, the sciatic nerve can sometimes pass through this muscle and this causes sciatica symptoms, or known as piriformis syndrome. Many people use medication to numb the pain, but that won’t fix the irritation issue and you’ll just end up on medications for the rest of your life. Instead, try the following piriformis stretches which offer incredible effects.
Supine Piriformis Stretch: Begin by lying down with your knees bend upwards. Then cross the affected leg over the other leg, by bending it upwards towards the chest. Next you will want to grab your knee with one hand and your ankle with the other hand and pull slowly towards the shoulder which is in line with your ankle. If you are doing it correct, you will feel a stretch through the glutes in the buttocks.
Standing Piriformis Stretch: This is another good exercise for sciatica pain relief. Start in a standing position and place the affected leg over the other leg’s knee. If it looks like the number 4, you’re doing it right. Next, slowly lower your hips towards the ground at a 45-degree angle. Lean forward with your torso and extend your arms to the ground and make sure your spine is straight at all times.
Outer Hip Piriformis Stretch: Begin by laying on your back and bend the affected leg upward by placing your foot close to the back of your other legs knee. Next, tuck your foot behind the knee and twist your leg to the opposite side with the knee facing out. Next, place your hand on the knee, and raise your other arm in the air. Then slowly start lowering your arm towards the opposite direction of the knee.
Long Adductor (Groin) Stretch: Begin by sitting on the floor and stretch your lags out and keep them as far apart as possible. Then gently lift your torso forward towards the ground and place both hands on the floor next to each other. If you want to take it further, try and touch your elbows to the ground by leaning forward.
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