Self Myofascial Release = Piriformis Muscle

 

 

Self Trigger Point therapy using tennis ball

Self trigger point therapy using a ball. Find a painful spot in the glutes, relax your body into the ball, hold position for 30-60 seconds or until you notice a significant reduction in pain. Move to the next painful spot. 5-10 minutes total.

Lying Piriformis stretch

Lying piriformis stretch. Place the leg you are stretching mid-calf on opposite knee. Pull opposite knee towards chest while at the same time pulling the knee of stretching leg towards opposite shoulder. Hold 30-60 seconds.

Seated Gluteal Stretch

Seated gluteal stretch. Cross the leg being stretched over opposite leg. Wrap opposite elbow around the knee and pull towards opposite leg. Keep you back straight. Hold 30-60 seconds.

Seated Gluteal Stretch

Seated gluteal stretch. Place ankle of leg being stretch on opposite knee. Throw both hands over your leg, take a deep breath, and, as you exhale, allow your chest to drop toward the floor. Hold 30-60 seconds.

Modified Pigeon Pose

Modified pigeon pose. Place leg being stretched on a table, couch, or bed with knee bent and opposite leg resting on the floor. Drop your chest toward to table. Hold 30-60 seconds.

 

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Posted on July 14, 2011, in myofascial release. Bookmark the permalink. 1 Comment.

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