HIP AND GROIN STRETCHES
(NON-PIRIFORMIS) HERE ARE THE STRETCHES FOR PIRIFORMIS SYNDROME
Below are the stretches that I most typically prescribe for people with non-Piriformis Syndrome hip issues. I have a dedicated PIRIFORMIS SYNDROME / LOW BACK STRETCHING PAGE for those of you are dealing with PIRIFORMIS SYNDROME (bear in mind that there may be some overlap --- actually there is often times a great deal of overlap). Do not be afraid to at least try the Piriformis / Low Back stretches and see if it feels like you can get a good stretch that way. As always, if the suggested stretches cause a problem or are inordinately uncomfortable, simply stop and CONTACT ME. Otherwise, do these stretches every half hour for the first 3 days, and every hour for the week following that. Stretches should be held about 15 seconds each, with 1-2 minutes worth being done every time you stretch.
GROIN (HIP ADDUCTOR) STRETCHES
HIP ABDUCTOR STRETCHES / ILLIOTIBIAL BAND STRETCHES
STANDING IT-BAND STRETCH:
To do a standing hamstring stretch, simply do a REGULAR HAMSTRING STRETCH, only turn the foot of the leg that is being stretched out (lateral). The other foot then turns in across the body (this is for balance). You may want something to hold onto while doing this stretch.