Hi, welcome to this week's Stretch-of-the-Week. Today is our final lower body PNF stretch for a while and it focuses on the piriformis, which is just one of the six deep lateral hip rotators. This stretch compliments last week's stretch, the hip abductors, and should be used together as offen as you stretch. The piriformis restricts internal rotation of the hip, stabilizing the hip and can be used to increase medial rotation of the femur. Whilst doing this stretch you will also be stretching the other lateral rotators.
To do this stretch the stretcher should lie on their back with their hip and knee flexed to 90 degrees, with the foot drawn toward the opposite shoulder as much as is comfortable. Once again remember everyone is different therefore the muscle stretch will feel different to everyone. The partner should place one hand on the stretchers knee and the other on the ankle for support. Make sure the other legs is flat on the ground and the sacrum is also on the ground. The partner should offer resistance for the isometric contraction as the stretch slowly starts to push their knee and ankle towards their partner. The stretchers then need to relax and breathe deeply and on the exhale contract the hip flexors in order to deepen the stretch.
To do this stretch the stretcher should lie on their back with their hip and knee flexed to 90 degrees, with the foot drawn toward the opposite shoulder as much as is comfortable. Once again remember everyone is different therefore the muscle stretch will feel different to everyone. The partner should place one hand on the stretchers knee and the other on the ankle for support. Make sure the other legs is flat on the ground and the sacrum is also on the ground. The partner should offer resistance for the isometric contraction as the stretch slowly starts to push their knee and ankle towards their partner. The stretchers then need to relax and breathe deeply and on the exhale contract the hip flexors in order to deepen the stretch.
Tightness through the piriformis and other lateral rotators is a common source of sciatic pain becuase the sciatic nerve is located at the sciatic notch of the illium and then travel through these muscles towards the posterior thigh. Piriformis syndrome, which is experienced through tingling or pain through the buttocks, response well to massage and stretching for relief.
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).
Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching
Images from www.sportsinjuryclinic.net
Images from www.sportsinjuryclinic.net
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