Piriformis Stretch – To Relieve Sciatic Pain

A piriformis stretch may help to relieve the symptoms of sciatica. Sciatica is a form of neuralgia, which is felt as a sharp or dull consistent pain or tingling.  This pain is experienced along the length of the sciatic nerve, from the back of the thigh to the calf muscles. The reason that the piriformis muscle is identified with this condition, is that it is situated close to the sciatic nerve and if the piriformis muscle is in spasm, then it can irritate this nerve causing pain or at least discomfort. I have discovered from one of my many conversations with various health care practitioners, that if this muscle has a weakness on both sides of the body, it can indicate jaw problems, specifically the TMJ, of which massage to certain muscles in the face and around the side of the head can correct! It is said that true prevention of disease is mineral balance.  Magnesium, collodial minerals and vitamin E are said to help and support this muscle, but please check with your GP/Kinesiologist/Osteopath before beginning any new supplementation regime. The Pigeon Pose from yoga is very intense and helps to relieve the pain.  It is useful for keeping the piriformis flexible so that it can help to prevent further episodes of pain.  Please refer to the video above to find out how to perform this stretch. Alternative piriformis stretch: this is great after working out, as it also stretches the glutes: If the pain is felt in the left leg, then: As you lie down, bend your right leg and bring your knee over the hip. Place your left foot over your right knee. Then place your left hand through the window between the thighs (threading the needle). Grasp your right thigh and pull it towards your chest. If you can, keep your hips on the floor...

IT Band Stretches With A Foam Roller

IT Band stretches are essential for ironing out the IT band, the tendon that is located on the outside of the leg.  These foam roller stretches are good for breaking up myofascial adhesions in the ITB and also around it in the thigh.  These bands can become quite tight; particularly in runners, cyclists and hikers, or after a bout of intense activity after a period of inactivity.  You may have a problem with the IT band if you feel pain on the outside of the knee or even along the entire length of the tendon, this is more commonly known as ITB syndrome – tendonitis of the iliotibial band. Rest is initially the way to deal with this, as if you continue to exercise it may take a long time to improve. But in the meantime you can help to ease the IT bands with foam roller stretches. In the video above, Yuri Elkaim shows us how to properly stretch and loosen up this tendon to treat and prevent pain and here are some extra tips here to ensure that you get the best out of this important stretch: You can take it at your own pace but I prefer to roll nice and steady, at around 5 cm per second. You will want to persevere when you find some sore spots and hold the leg over the roller for a bit longer, but keep going up and down the leg until you get to a stage where to carry on would start to feel painful.  If you feel like you’ve been run over the next day, you may have overdone it, either reduce the amount of strokes or lessen the intensity the next time you roll. If you have tight IT bands, then feel free to roll every other day, but no more than this as you need...