4 point Piriformis exercise : How to do, Benefits, Side Effects, Uses, Precautions

( 4 point Piriformis )

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Name of exercise  Stretch Piriformis 4 point kneel
Other names of exercise 4 point Piriformis
Description of exercise The 4 point Piriformis exercise is a simple yet effective way to stretch and strengthen the piriformis muscle, which is located deep in the buttocks. To perform this exercise, start on all fours with your hands directly under your shoulders and your knees under your hips. Keep your back flat and your core engaged throughout the exercise. Begin by slowly lifting one leg off the ground, keeping it bent at a 90-degree angle. Hold for a few seconds, then slowly lower the leg back to the starting position. Repeat on the other side. This exercise helps to improve flexibility and reduce tension in the piriformis muscle, which can alleviate lower back and hip pain.
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
  • Position on all fours.
  • Place one leg under the other as shown.
  • Rock backward until a stretch is felt in the buttocks.
  • Hold stretch, relax and repeat.
  • Repeat stretch with other leg.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Rotation, Adduction
    Type of Action Abduction, Elevation, Circumduction, Extension

    Benefits of exercise

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

  • Increased hip mobility
  • Improved posture
  • Strengthened glute muscles
  • Reduced risk of lower back pain
  • Improved balance and stability
  • Enhanced athletic performance
  • Reduced risk of hip injuries
  • Improved range of motion
  • Increased flexibility
  • Improved overall lower body strength

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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 4 point Piriformis exercise should be avoided if you have a history of hip or lower back injuries, as it can put strain on these areas. It should also be avoided if you experience pain or discomfort while performing the exercise, as this could indicate an underlying issue. Additionally, if you have a herniated disc or sciatica, this exercise may aggravate your symptoms and should be avoided. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any pre-existing conditions or injuries. If you feel any sharp or shooting pains while performing the exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Avoid any jerky or sudden movements
  • Start with low intensity and gradually increase as tolerated
  • Do not push through any pain or discomfort
  • Listen to your body and take breaks when needed
  • Keep your core engaged throughout the exercise
  • Breathe deeply and regularly
  • Avoid rounding your back or arching your neck
  • Stop immediately if you experience any sharp or shooting pain

    • Helpful in Diseases

  • Sciatica
  • Piriformis syndrome
  • Lower back pain
  • Hip pain

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    Frequently asked questions

     

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