Written Instructions:
Supine:
- Start on the back with the head on the ground at all times, pull the leg that needs stretching in towards the chest and across to the opposite shoulder.
- This should be felt in the bum muscle called the piriformis.
- Hold for 20 seconds, 3 times, to each leg or the leg prescribed specifically for you, once a day!
Prone:
- Bring the knee of the leg that needs to be stretched up towards the chest.
- Push the hip back and out (away from the body) and drop the chest down, feeling the stretch in the bum muscle called the piriformis.
- Hold for 20 seconds, 3 times, to each leg or the leg prescribed specifically for you, once a day!
Tennis Ball:
- Lying on the floor with the knees bent in. Place the tennis ball under the bum (around the area where the pocket is on the jeans) of the leg that needs to be stretched.
- Keeping the tennis ball clear of the sacrum (tailbone), slide the bum across the tennis ball slowly back and forth, side to side for 20 passes then move the tennis ball ½ inch, up/down and side to side and repeat for an additional 20 passes in each spot, making sure to cover the entire bum muscle.
- If the area is too tender, use the legs to lift the bum slightly off the ball, this will take some pressure off and make it more tolerable.
- Massage for 2-3 minutes, once a day.