Sitting Piriformis stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting Piriformis stretch )

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Name of exercise  Stretch Piriformis sit
Other names of exercise Sitting Piriformis stretch
Description of exercise The Sitting Piriformis stretch is a simple exercise that targets the piriformis muscle, which is located deep in the buttocks. To perform this stretch, sit on a chair with your feet flat on the ground. Cross one ankle over the opposite knee and gently press down on the crossed knee with your hand. You should feel a stretch in your buttocks and outer hip area. Hold the stretch for 20-30 seconds, then switch legs. This exercise can help improve flexibility and reduce tension in the piriformis muscle, which can alleviate lower back pain and improve overall mobility. It is a great stretch for people who sit for long periods of time or those who engage in activities that require a lot of hip movement.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin sitting on floor as shown, involved leg in front.
  • Lean forward and toward involved side until stretch is felt in buttocks.

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    Video Tutorial

     

    Body Part Sacroiliac, Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Abduction, Flexion, Extension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Reduced lower back pain
  • Increased hip mobility
  • Relieved sciatica pain
  • Improved posture
  • Strengthened glute muscles
  • Reduced risk of injury
  • Improved athletic performance
  • Reduced tension in hip and glute area
  • Improved range of motion

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Sitting Piriformis stretch exercise should be avoided if you have any current or previous injuries to your hips, lower back, or legs. It is also not recommended for individuals with acute pain or inflammation in the hip or gluteal muscles. If you experience any sharp or shooting pain while performing the stretch, stop immediately and consult a healthcare professional. Additionally, if you have a history of sciatica or piriformis syndrome, it is best to avoid this stretch as it can exacerbate these conditions. It is important to listen to your body and avoid any exercises that cause discomfort or pain. Always consult with a healthcare professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use a mat or cushion for comfort
  • Start with a gentle stretch and gradually increase intensity
  • Avoid bouncing or jerky movements
  • Keep your back straight and shoulders relaxed
  • Do not force your body into a deeper stretch
  • Stop if you feel any pain or discomfort
  • Breathe deeply and evenly throughout the exercise
  • Hold the stretch for at least 30 seconds
  • Alternate legs and repeat on both sides.

    • Helpful in Diseases

  • Piriformis syndrome
  • Sciatica
  • Lower back pain
  • Hip pain
  • Gluteal muscle strain
  • Sacroiliac joint dysfunction

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    Frequently asked questions

     

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