Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
Figure 4 Supine on Floor . Keeley Physio (1) Figure 4 against Rack or Door Frame with opposite leg straight (2) Static Forward Lunge; reach to floor
Figure 4 Supine on Floor . Keeley Physio Note: a sore back must remain on floor so do not pull knee to chest (1) Supine on Floor Figure 4: gentle stretch; harder stretch see #3 below (2) 1-leg Knee-over: the 2-leg knee-over may irritate a sore lower back whereas a 1-Leg knee-over allows low back on side of straight leg to remain on floor (3) Figure 4: stretch side knee @90º with foot against a squat rack, door frame, sofa with opposite leg straight on floor (4) Figure 4: stretch side knee @90º with foot on bench, box, sofa, chair; bowing forward loads the lower back so think chest forward; back leg extended for hip flexor stretch
Figure 4 Supine on Floor – Keeley Physio (1) Supine on Floor Figure 4: foot of non-stretch side on a wall; closer to the wall = more stretch; calf raise with wall foot for harder stretch
Figure 4 Seated – Keeley Physio – Sitting with Crossed Leg: sit tall; push chest forward maintaining neutral low back; adjust floor leg for tension; vary height as needed
Single Straight Leg Over. FTW (1) Supine on Floor: straight 1-leg crossover; with band on foot; opposite leg straight on floor
PIRIFORMIS SYNDROME or DEEP GLUTEAL PAIN SYNDROME – ROLL & STRETCH
Massage Ball for Glutes . Harden Chiro Instagram
(1) Standing with small ball against the wall: rock side to side
Piriformis Stretch & Sciatic Nerve Floss – Harden Chiro Instagram
– The diagnosis of piriformis syndrome or piriformis related nerve pain is a murky one.
– I tend to approach it from the perspective of a sensitive nerve rather than any type of piriformis compression issue.
(1) Back Lying Knee Crossover: gently pull knee to opposite shoulder; opposite leg straight
(2) Back Lying Nerve Floss: Hip at 90º hands behind knee; do repeated Knee Extensions with toes pointed
Rolling and Stretching – Frost – Physio
8:10 → (1) Supine Small Ball Massage – Lower Back: pain can be coming from a low back disfunction
Small Ball Rolling the Piriformis – Lawrence – Physio
(1) Small Ball – standing leaning on the wall: place the ball on the glutes above the greater trochanter
(2) Small Ball – sitting on the floor: place the ball on the glutes above the greater trochanter; careful not to apply too much pressure