How Do I Loosen My Piriformis Muscle?

How Do I Loosen My Piriformis Muscle?

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The piriformis muscle is vital in lower body movement since it stabilizes the hip joint and elevates and rotates the thigh away from the body. If your piriformis muscles are too tight, they will pull your feet apart and move your inner thighs toward the front of your body. The psoas loses the tension it needs to sustain optimal function without pain when your inner thighs do this. At Within Normal Limits PT, physical therapy islandia ny, our highly trained physical therapist and skilled professionals will manage all phases of your recovery from soft tissue injury to fractures to surgeries and all therapy-related needs.

How Do I Loosen My Piriformis Muscle?

Did you know that stretching exercises for the piriformis, hamstrings and hip extensors may help reduce pain along the sciatic nerve and restore range of motion in the patient?

Piriformis Stretches:

  • Begin by lying down on your back with your feet flat on the floor and your knees bent. Pull the right knee to the chest, grab it with the left hand, and pull it towards the left shoulder, holding the stretch. Repeat on the other side.
  • Lie down on your back with your feet flat on the floor and your knees bent. Place the right leg’s ankle over the left leg’s knee. Hold the stretch by pulling the left thigh toward the chest. Repeat on the other side.
  • Its best hold each piriformis stretch should be held for 5 seconds at first, then gradually extended to 30 seconds, with three repetitions every day.

Hamstring Stretches

  • Place two chairs in a row, one on each side of the table. Place one leg on one chair and the other leg on the other. Lean forward, bending at the hips, until you feel a slight stretch at the back of your thigh. Hold it.
  • Lie on your back with your legs straight out in front of you. Pull one leg up and straighten it by hanging on to a towel wrapped around the back of the foot until a mild stretch is felt down the back of the thigh.
  • Try to hold each stretch for 30 seconds each time you do it, and do it three times a day.

Within Normal Limits Physical Therapy Islandia NY

However, the stresses of everyday life can put even more strain on the sciatic nerve, resulting in numbness, tingling, and even acute pain that can persist for minutes to hours. Pain typically radiates from the lower back to the hip, buttocks, and legs. It’s critical to release the piriformis muscle since it can make sitting and changing positions difficult before you know it. If you are looking for physical therapy islandia ny, contact Within Normal Limits Physical Therapy today! Our mission is to provide affordable, convenient, and accessible therapy for all long islanders.