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

( Longsitting Piriformis stretch )

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Name of exercise  Stretch Piriformis longsit
Other names of exercise Longsitting Piriformis stretch
Description of exercise The Longsitting Piriformis stretch is a stretching exercise that targets the piriformis muscle, which is located in the buttocks. To perform this stretch, sit on the floor with your legs extended in front of you. Cross one ankle over the opposite knee, then gently pull the crossed leg towards your chest until you feel a stretch in the buttocks. Hold this position for 15-30 seconds, then switch legs. This stretch helps to release tension and tightness in the piriformis muscle, which can be a common source of lower back and hip pain. It can also improve 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
  • Sit with one knee bent, ankle to inside of extended leg, as shown.
  • Grasp knee and pull thigh across toward opposite shoulder.
  • 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 Sitting
    Difficulty Level Medium
    Direction of Exercise Adduction
    Type of Action Abduction, Extension, Reposition

    Benefits of exercise

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

  • Improved flexibility
  • Reduced risk of injury
  • Increased range of motion
  • Improved posture
  • Reduced lower back pain
  • Improved hip mobility
  • Increased blood flow to muscles
  • Improved athletic performance
  • Reduced tension in glutes and hip muscles
  • Improved overall muscle balance

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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

  • Longsitting Piriformis stretch is a commonly recommended exercise for stretching the piriformis muscle, which is located in the buttocks and can contribute to lower back pain and sciatica. However, there are certain situations where this exercise should be avoided.Firstly, if you have a current or recent injury to the lower back, hips, or buttocks, it is best to avoid this exercise until the injury has healed. Additionally, if you have a history of disc herniation or spinal stenosis, this stretch may aggravate your condition and should be avoided.Furthermore, if you experience pain or discomfort while performing the Longsitting Piriformis stretch, stop immediately and consult a healthcare professional before attempting it again. Finally, if you are pregnant, it is best to avoid this exercise as it puts pressure on the lower back and could potentially harm the baby.

    • Precautions

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

  • Avoid overstretching
  • Do not force the stretch
  • Keep your back straight
  • Engage your core muscles
  • Breathe evenly
  • Do not hold your breath
  • Stop if you feel pain
  • Maintain proper form
  • Start with gentle stretches
  • Do not push through sharp or shooting pain

    • Helpful in Diseases

  • Piriformis syndrome
  • Sciatica
  • Low back pain
  • Hip pain
  • Sacroiliac joint dysfunction
  • Lumbar disc herniation
  • Lumbar radiculopathy
  • Hip osteoarthritis
  • Hip bursitis
  • Pelvic floor dysfunction
  • Piriformis muscle strain
  • Gluteal strain
  • Hamstring strain

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    Frequently asked questions

     

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