Total 9 muscle which are:
* Stretch of Gluteus and piriformis muscle : do exercise at home
When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatica. (Your sciatic nerve shoots through your piriformis)
Self-myofascial release with a tennis ball
Doing the Pigeon (not just for Burt anymore!)
Also see video for glutes and piriformis stretching here↓
- Gluteus Medius
- Gluteus Minimus
- TFL(Tensor Fasciae latae)
- Piriformis
- Inferior Gamellus
- Superior Gamellus
- Obturator Externus
- Obturator Internus
* Stretch of Gluteus and piriformis muscle : do exercise at home
When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatica. (Your sciatic nerve shoots through your piriformis)
Self-myofascial release with a tennis ball
- Sit down on the floor with a tennis ball under your left buttock.
- Cross your legs and place your left foot on the top of your right knee.
- Lean to the left, toward the outside.
- Roll around until you find a tight spot. You will know it is the tight spot because it will hurt a bit.
- Sit on the tight spot for 20-30 seconds. It will hurt a bit, hang in there!
- Keep on rolling around, finding tight spots, and blast them with the tennis ball!
- Sit down on a yoga mat or towel.
- Bring one knee forward up to the edge of the towel/mat
- Stretch the other leg back behind you.
- Align the foot of the bent leg with your knee (they should be perpendicular to the leg stretched behind you)
- Lean forward if you can.
Also see video for glutes and piriformis stretching here↓
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