Hip Stretching to Decrease Back Pain – Piriformis Muscle Syndrome

Hip Stretching to Decrease Back Pain – Piriformis Muscle Syndrome


I’ve been reminding you to really work on
that hip strength and flexibility, to try and build that strength, that lateral side-to-side
movement that most of us just don’t stabilize it with anymore. So one thing that tends to
happen is those glute muscles are tightening up too much, locking down that pelvis. We’re going to work on that flexibility where
we’re going to take the leg to 90 degrees, rotated in as long as you have a good healthy
knee. We’re going to work stretching first that knee up to the same side of the shoulder.
We’ll come back out. We’ll go towards the chin with the knee. All the same time, I’m
keeping this lower leg turned and create tension on the hip. As I come across this shoulder,
you’ll be feeling how that stretch is in a different place all along that glute. The goals are to get to the point where we
can get this knee all the way on that shoulder. We can see how his leg is popping up a little
bit. So that’s telling us he’s got some muscle spasms in some other places that we need to
work on. This is an exercise that you can do at home
by taking this hand, putting it on the knee, the far hand is coming to the ankle. You turn
and rotate the ankle first to rotate that hip and then work – pull the knee towards
same side for ten seconds, back out for a couple of seconds then go towards the chin.
Hold it for five to ten seconds, back up keeping tension on the ankle, hold towards that opposite
side. We can do both legs several times a day.

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