Best Stretching Exercises for piriformis syndrome, buttocks, hip pain, groin pain

Best Stretching Exercises for piriformis syndrome, buttocks, hip pain, groin pain
I used to get addicted to many on line games so I sat in front of the computer all day and night around 14-15 hours a day for over 5 years. One day while playing games as always, I felt like an electric shock at my left hip and I couldn't sit for a long time any more. One of the cause was the chair I sat was much bigger than my hip so I tensed and compressed my butt and groin automatically. I went to see many specialist doctors and got many doses of inflammation, non-steroidal anti-inflammatory medications (NSAIDs) for many weeks till I got a stomach ulcer. I even got perineural injection of steroid to reduce the pain. I didn't last long. When I stopped, the pain came again. If I read about steroid injection, I wouldn't have got it. Too much side effect for your body as in below photo. Cushing's Syndrome Credit photo from: http://www.physio-pedia.com/File:Cushings-syndrome2.jpg Finally, after searching my symptom for many months, I realized that I got piriformis syndrome. What is piriformis syndrome? Piriformis syndrome usually starts with pain, tingling, or numbness in the buttocks due to chronic contracture of the piriformis muscle that causes irritation of the sciatic nerve. The pain is due to the piriformis muscle compressing the sciatic nerve, such as - while sitting on a car seat or running. - climbing stairs, applying firm pressure directly over the piriformis muscle, or - sitting for long periods of time. As a result, I got piriformis pain, buttock pain, hip pain, groin pain Credit photo from http://catalog.nucleusinc.com/generateexhibit.php?ID=8307 There are many ways to stretch all of those pains By sitting one the chair 1. Sit Up Straight 2. Cross your legs and lean forward with back straight You will feel a stretch in your buttock, hip, piriformis. Hold this stretch for about 20 seconds and up to 1-2 minutes if you can. Repeat this stretching exercise 10-20 times a day Make sure that your back straight. If you bend your back, it will irritate your sciatica nerve and your leg will be numb. Credit photo from http://benprescott.blogspot.com/2010/09/sitting-tight.html By sitting on the floor 1. Sit and apart your feet and your knee as wide as possible and try to press your butt on the floor 2. Bend your chest close to the floor as possible You will feel a stretch in your buttock, hip, piriformis. Hold this stretch for about 20 seconds and up to 1-2 minutes if you can. Repeat this stretching exercise 10-20 times a day You can use the pillow underneath if it's too much pressure Credit photo from http://lesangdesfemmes2.blogspot.com/p/se-soigner-massages-recettes-plantes.html By Lying down 1. Lay on your back and place the outer foot of the leg you wish to stretch on the lower thigh/knee of the other leg. 2. Grip behind the thigh and pull this knee in towards your chest. You should feel a stretch in the buttock. Hold this stretch for about 20 seconds and up to 1-2 minutes if you can. Repeat this stretching exercise 10-20 times a day You can do either your knee is 45 degree angle or Credit photo from http://trythaiyogamassage.wordpress.com/category/yoga/ 90 degree angle (more stretch) Credit photo from http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/piriformis-syndrome/piriformis-rehabilitation 1. Bring both hands and right leg forward, knee bent and bring the heel of your right foot in front of your left hip 2. The left leg extended back, knee straight. 3. Sit up tall and both hips square / parallel to the ground Credit photo from Mitch Mandelhttp://www.fitbie.com/exercise/pigeon-forward-fold-runners Relax into this position and hold while taking 10 to 20 deep breaths. Repeat this stretching exercise 3-5 times By standing 1. Start by standing in front of a table or bench which is about hip height 2. Place your left knee at 45-90° on top of the table 3. Lean forward from your hips and place your hand in front of you Lean forward even more to increase the stretch Relax into this position and hold while taking 10 to 20 deep breaths. Repeat this stretching exercise 5-10 times Credit photo from http://strengthandrehab.blogspot.com/2011/02/are-your-gluteus-muscles-tight.html Credit photo from http://www.johnhenwood.com/stretching/stretches/ I'll be perfect if you can do all of the above postures. I'll get rid of this pain very soon. I also find some more exercises to release the pain below Although you will likely experience piriformis syndrome on just one leg, you should stretch both legs to maintain flexibility on both sides. Place a hot pack underneath the affected muscle to improve circulation, making it easier and less painful to stretch your piriformis. I wrote 15 series of Thai Hermit Exercises (Thai Yoga Exercise) which you can massage yourself anywhere any time without spending money. Here's the link: DIY Thai Face Massage (1st serie of Thai Hermit Exercise) Self Thai massage how to cure wrist pain (2nd serie of Thai Hermit Exercise) Self Thai massage how to cure stomach ache, headache, and ankle pain Self Thai massage how to stretch your arms and shoulder Self Thai massage how to cure Arm Weakness and Frozen Shoulder Self Thai massage how to stretch knee, back, waist Self Thai massage how to stretch chest, leg, back, shoulder Original article and pictures take http://lazylavender.blogspot.com/2013/09/many-ways-to-stretch-piriformis.html site