Piriformis Stretch

 

 Phase 1

Lay down on your back with knees bent. 

Bilateral shoulder girdles are in neutral

Bilateral shoulder joints are in neutral

Bilateral Wrist joints neutral
Bilateral Elbow joints in neutral

Phase 2

Take one knee and put it across the other leg.

Bilateral shoulder girdles are in neutral

Bilateral shoulder joints are in neutral
Bilateral Wrist joints in neutral
Bilateral Elbow joints in neutral

Phase 3

Grab the knee that is crossing the other leg and pull it towards your chest. Hold for 30 seconds and repeat three times then switch legs.

Bilateral shoulder girdle are abducted 

Agonist

   Pectoralis minor- contract concentrically to abduct the shoulder girdle

   Serratus anterior- contract concentrically to abduct the shoulder girdle

Bilateral shoulder joints are diagonaly adducted
Agonist Muscles Used

     

Anterior Deltoid -contract concentrically to diagonally adduct shoulder joint.
Coracobrachialis- -contract concentrically to diagonally adduct shoulder joint.
Biceps Brachii (short head)- contract concentrically to diagonally adduct shoulder joint
Pectoralis Major - Upper & Lower-   contract concentrically to diagonally adduct shoulder joint

Antagonist

o    Posterior Deltoid

o    Infraspinatus

o    Teres Minor

o    Triceps Brachii (Long Head)

Dexter wrist in neutral sinister wrist slightly flexed

Agonists

–        Flexor carpi radialis contract concentrically to flex the wrist.

–        Flexor carpi ulnaris contract concentrically to flex the wrist.

–        Palmaris longus contract concentrically to flex the wrist.

–        Flexor digitorum superficialis contract concentrically to flex the wrist.

–        Flexor digitorum profundus contract concentrically to flex the wrist.

–        Flexor pollicis longus contract concentrically to flex the wrist.

Bilateral elbow joints are flexed

Agonists

     Biceps brachii contract concentrically to flex elbow
Brachialis contract concentrically to flex elbow

     Brachioradialis contract concentrically to flex elbow

 

Hip diagonally adducted

Agonist
Adductor Brevis contracts concentrically to adduct the hip joint.
Adductor Longus contracts concentrically to adduct the hip joint.
Adductor Magnus contracts concentrically to adduct the hip joint.
Gracilis contracts concentrically to adduct the hip joint.

Passive Stretch—Muscle Passively Lengthening

The Piriformis Muscle is being passively stretched

 

 Drill

The clam

This exercise targets not only your piriformis but also your gluteus medius and minimus muscles, which assist the piriformis in its actions. Lie on your right side, bend your knees . Support your head with your bottom arm and make sure your hips are stacked. Keeping your ankles together, slowly lift your top knee toward the ceiling. Lift as high as you can without rolling your hips. Slowly return to the starting position. Complete 15 repetitions, then switch sides and repeat the exercise. As your muscles become stronger, loop a resistance band around your knees when performing the clam to make it more challenging.