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

( Crossed leg Piriformis stretch )

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Name of exercise  Stretch Piriformis supine crossed leg
Other names of exercise Crossed leg Piriformis stretch
Description of exercise The Crossed Leg Piriformis stretch is a simple yet effective exercise for stretching the piriformis muscle, which is located deep in the buttock region. To perform this stretch, start by lying on your back with your knees bent and feet flat on the floor. Cross one leg over the other, placing the ankle on the opposite knee. Then, gently pull the lower knee towards your chest until you feel a stretch in your buttocks. Hold for 20-30 seconds and then switch legs. This exercise can help alleviate tension and tightness in the piriformis muscle, which can contribute to lower back, hip, and leg pain. It is also beneficial for improving flexibility and range of motion in the hips.
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
  • Lie on back right knee bent, right ankle across left leg.
  • Place right hand on hip to keep pelvic area flat on floor.
  • Grasp knee and pull thigh inward while actively trying to move right knee inward until a stretch is felt in the right buttocks area.
  • Relax and repeat with other leg.

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    Video Tutorial

     

    Body Part Sacroiliac, Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Adduction, Diagonal
    Type of Action Abduction, Flexion, External rotation

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Improved posture
  • Relief from lower back pain
  • Strengthened core muscles
  • Improved circulation
  • Reduced tension in hips and glutes
  • Improved balance
  • Improved athletic performance

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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 Crossed leg Piriformis stretch exercise should be avoided if you have any current or previous injuries to your hips, lower back, or legs. It should also be avoided if you are experiencing any pain or discomfort in these areas. Additionally, if you have a history of sciatica, it is best to avoid this exercise as it can aggravate the condition. Pregnant women should also avoid this stretch as it can put pressure on the pelvic area. If you have any concerns or are unsure about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Avoid overstretching
  • Do not hold breath
  • Keep back straight
  • Do not force movement
  • Listen to your body
  • Do not bounce
  • Engage core muscles
  • Use proper form
  • Stop if you feel pain
  • Stretch both sides equally

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Piriformis syndrome

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    Frequently asked questions

     

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