Regular stretching and strengthening are the best ways to prevent piriformis syndrome. This muscle rarely gets stretched, so a simple stretching routine often works wonders.
Stretch before you do any repetitive activity such as golfing, raking leaves, playing tennis, or doing extra chores around the house such as cleaning out the garage. Warm the piriformis muscle up by running in place, stretching the muscle, and getting chiropractic adjustments.
To stretch the right piriformis:
Lay on your back, bend your knees and cross your right leg over your left so that your right ankle rests on your left knee in a figure four position. Bring your left leg towards your chest by bending at the hip. Reach through and grab your left thigh to help pull towards your chest.
Sit on the floor with both legs extended out. Put your right knee over your left leg. Place the left arm over the right leg, twisting torso and pushing the right knee away from the left leg.
Hold both stretches for 30 seconds, repeat five times on the painful side.
If stretching alone doesn’t help, check with your chiropractor or physical therapist.
Dr. Timothy Nelson, DC, Doctor of Chiropractic
Heritage Health
www.heritagehealth.net
(303) 694-1245
