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Jan 16, 2011

Piriformis stretch

One of the most neglected areas when it comes to stretching is the piriformis muscle. This flat, pyramidal muscle is in the gluteal region of the lower limb and can sometimes become tight. If it goes into spasm it can irritate the sciatic nerve, causing pain along the side of the leg. This condition is called the piriformin syndrome or the 'deep buttock' syndrome. This stretch should be done at least once a day, preferably after your workout.

Step 1
Lie down on your back, your arms flat on the ground. Bend both legs. Place the left foot on the ground and rest the right foot on the left knee. The knee of the right leg should be parallel to the left knee.

Step 2
Your hands to pull both knees towards your chest. Maintain the position of the knees. Make three circles with your hips by rotating your legs to both sides. Then, relax.

Step 3
Lift both legs off the ground, interlock your fingers around your left thigh and gently pull it towards your chest. Count till 10 and gently release the grip. Follow for the other side.

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