Self Myofascial Release = Piriformis Muscle

Self Myofascial Release = Piriformis Muscle

Self trigger point therapy using a ball. Find a painful spot in the glutes, relax your body into the ball, hold position for 30-60 seconds or until you notice a significant reduction in pain. Move to the next painful spot. 5-10 minutes total.

Lying piriformis stretch. Place the leg you are stretching mid-calf on opposite knee. Pull opposite knee towards chest while at the same time pulling the knee of stretching leg towards opposite shoulder. Hold 30-60 seconds.

Seated gluteal stretch. Cross the leg being stretched over opposite leg. Wrap opposite elbow around the knee and pull towards opposite leg. Keep you back straight. Hold 30-60 seconds.

Seated gluteal stretch. Place ankle of leg being stretch on opposite knee. Throw both hands over your leg, take a deep breath, and, as you exhale, allow your chest to drop toward the floor. Hold 30-60 seconds.

Modified pigeon pose. Place leg being stretched on a table, couch, or bed with knee bent and opposite leg resting on the floor. Drop your chest toward to table. Hold 30-60 seconds.

Original article and pictures take https://rhvillegas.wordpress.com/2011/07/14/self-myofascial-release-piriformis-muscle/ site