Piriformis Stretch
The Piriformis Stretch is an important exercise to stretch and loosen the piriformis muscle, which is located deep in the gluteal muscles. This muscle can become tight and cause low back pain or sciatica pain if it presses on the sciatic nerve. Regular stretching of the piriformis can help reduce these pains, improve flexibility in the hips and prevent injuries.
Correct execution and technique
How to perform the Piriformis Stretch :
- Lie on your back with both knees bent.
- Cross one ankle over the opposite knee, so that one leg forms a "figure 4" position.
- Pull the lower leg towards the chest by holding the thigh or placing it with the hands. You should feel a stretch in the seat and hip on the opposite side.
- Hold the position for 20-30 seconds while breathing calmly and deeply.
- Switch legs and repeat on the other side.
Common mistakes
Avoid these common mistakes when performing the Piriformis Stretch :
- Crooked back: Keep your lower back against the ground to avoid unnecessary strain on your back.
- Too hard pull: Do not pull too hard on the leg; the stretch should be gentle and comfortable, without pain.
- For short duration: Be sure to hold the stretch for at least 20-30 seconds for maximum effect.
Modifications and variations
Adapt this stretch to your level:
- Beginner variation: If the stretch is too intense, you can keep the lower leg on the floor instead of pulling it up towards the chest.
- Advanced variation: For a deeper stretch, you can lean forward in a seated position while maintaining a similar figure 4 position.
Reps and sets
Hold the Piriformis Stretch for 20-30 seconds per side, and repeat 2-3 times. Perform this stretch daily to reduce tension in the hips and glutes.
Breathing technique
Breathe deeply and calmly during the stretch. Inhale before you begin and exhale slowly as you sink deeper into the stretch to help your muscles relax.