The first sciatica stretch is a figure four stretch lying down. It is a great stretch for the piriformis muscle, and you can modify it if needed.
The next stretch is a knee to opposite shoulder stretch. This stretches the piriformis in a slightly different way, so it might feel more comfortable than the figure four.
Then there is the trunk rotation in long sitting. This not only stretches your piriformis muscle, but it also stretches your trunk and low back, so if you are having some pain there too, it might be a good one for you.
Now you will do a modified pigeon stretch. Sometimes the pigeon stretch is too difficult for people to get in that position. This one slightly changes the tension, and makes it a little easier to get into.
The last stretch is a seated figure four stretch. This is great if you don’t have time or the place to lie down on the floor. It’s also a great alternative for people who have a hard time getting off the floor.
Patellofemoral pain is pain under and around the kneecap. Sometimes when your kneecap does not track properly in the groove, it can rub on either side of the bone. If this occurs for a long period of time, it can cause irritation, inflammation, and pain.
An achy knee is often caused by tightness or weakness in the muscles around the knee. These knee stretches and exercises should help relieve the knee pain.
This knee pain relief routine can help strengthen and loosen up the muscles around the knee and hip area. These knee exercises are done in real time, so it’s easy to follow along with the routine.
Knee pain can come from weakness and/or tightness in one of the muscles that cross the knee joint. These knee stretches & exercises may help provide knee pain relief.
A TENS / EMS Unit can be a great tool for helping to reduce and relieve knee pain. It can also help retrain weak or injured muscles. Here are a few wireless & wired pad placements to help relieve knee pain.
Doctor Jo shows some simple stretches to help relieve sciatic nerve pain. Some of the best stretches to help get rid of sciatic nerve pain are piriformis stretches.
Sore legs are common when starting a new workout program or when exercising a little too hard, especially on leg day. These stretches can help relax sore and tight leg muscles & provide pain relief.
Sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a tight piriformis.
