PIRIFORMIS & LOW BACK STRETCHES
Although stretching the Piriformis Muscle is critical, any Scar Tissue present must be broken first. If not, the result will be similar to trying to loosen a knotted rope by pulling on the ends. There are three main stretches I may have you do post-treatment. The Seated Piriformis Stretch (probably the easiest and undoubtedly the most convenient), the Standing Piriformis Stretch, and the Lying (Supine) Piriformis Stretch. I am not interested so much in which one(s) you do, just that you do them on the specific schedule prescribed. For the first three days you are going to stretch every half hour for about 1-2 minutes total. Hold each stretch about 15 seconds. After the first three days, the next week will have you stretching every hour. DO NOT OVERSTRETCH!!! If you have any pain or problems associated with these stretches, stop them and CONTACT ME immediately. For more information, please visit our STRETCHING MAIN PAGE. Remember, it’s all about frequency, not intensity.
LOW BACK STRETCHES
STRETCHING THE THORACOLUMBAR FASCIA
KNEES TO CHEST
SUPPORTED FORWARD BENDING
KNEE TO CHEST (ALTERNATE)
I would suggest starting out very slowly with these stretches. Add a stretch every few days. This way you know if there is a stretch that bothers or aggravates your back. The bottom two stretches are a bit more advanced (they are definitely not for people in acute pain). The stretch on the left is a modification of the one on the right. Bracing the arms on the thighs makes the stretch more manageable.
LUMBAR / HIP ROTATION