Transcript Summary and Stretches:
Dr. Chris Oswald, a practicing chiropractor and founder of Muscle Care, provides a series of stretches designed to relieve pain associated with piriformis syndrome or hip pain. Below are detailed descriptions of the stretches mentioned in the routine:
- Standing Knee Pull Stretch:
- Stand and hold onto a chair for balance.
- Lift your right knee to a 90° angle so that your thigh is parallel to the ground.
- Use your left hand to grab your right knee and pull it sideways.
- Keep your upper body straight with ears over shoulders and shoulders over hips.
- Avoid twisting your upper body.
- Lying Knee Pull Stretch:
- Lie flat on the ground with your head down.
- Keep your left leg flat on the ground.
- Lift your right knee up.
- Reach behind your right hamstring (close to the knee) and pull your knee towards your chest.
- Avoid grabbing the top of the knee to prevent knee issues.
- Figure Four or Lower Buttock Stretch:
- Lie flat on your back with your knees bent at approximately 90° and feet flat on the floor.
- Keep your right foot flat on the floor.
- Lift your left knee and place the outside of your left ankle on top of your right knee, creating a figure four shape.
- Reach your hands through the space between your legs.
- Place your right hand on the outside of your right leg.
- Keep your head down and pull your right knee up, which will exert a force on the left hip and piriformis muscle.
Additional Tips and Recommendations:
- These stretches can be done either standing or lying down, depending on your balance and any dizziness issues.
- For further relief and to continue a pain-free journey, Dr. Chris recommends accessing his full stretching series through the provided link and considering the use of Muscle Care, an all-natural, evidence-based pain reliever available as a roll-on product.
