The muscles being stretched here run along your spine, and attach from the ribs to the pelvis. Leaving your ribs flat against the floor while rotating your pelvis will create sufficient tension to stretch them effectively. Be aware that it may or may not feel like a stretch, but it will almost certainly feel good. This is another one of those stretches that you can hold as long as you like and just relax into the position and breather naturally. Just make sure you do not move too quickly or sharply and all is good.
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 because 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.
Obviously we could not include every stretch required for this sport instead this blog will aim to cover the main stretches used and maybe a
few you may not have thought of previously. Please remember to follow the safe stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.
Images taken from "Lower Body Stretches" wall chart by B. Walker.