Stretching the piriformis muscle while sitting
About this exercise
"Stretching the piriformis muscle while sitting" targets the Na ara muscle group, suitable for beginners. The main load falls on: Glutes. No equipment required.
Description
An effective exercise for relaxing the deep muscles of the buttock, which helps to relieve spasm, reduce pain in piriformis syndrome and relieve compression of the sciatic nerve.
Instructions
Position: Sit on a chair, keep your back straight, and your stomach tucked in.
Quad pose: Place the heel of one foot on the thigh of the other, closer to the knee. The knee of the bent leg should be pointing to the side.
Tilt: Slowly lean forward, trying to reach your hips with your stomach, while keeping your back straight (not rounding your back).
Gain: To increase stretching, you can lightly press your hand on the knee of the bent leg, lowering it lower.
Time: Hold the position for 20-30 seconds, do 2-3 repetitions for each leg.
Muscles worked
Primary
