Foam Rolling - The Piriformis

December 10, 2014

Feeling tight, and don't know what to do about it? 
In recent years Foam Rolling has become a popular method to helping '"stretch" your muscles. Foam rolling does so much more than that!
Visit us at Forest Hill Physiotherapy and let our Physiotherapist help you with a proper foam rolling routine!

Foam rolling is a self-myofascial release technique that is used by individuals after sport/activity and physiotherapists to inhibit overactive muscles. This form of muscle release utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing for more mobility out of joints with the activation of the antagonist muscle.
In the next few weeks we will be posting interesting techniques to help you foam roll specific areas that typically require a little bit more TLC.

Todays Foam Rolling Muscle is the Piriformis.
1. Sit on the foam roller- balancing yourself with 1 arm.
2. Cross 1 leg over the other, creating a figure 4 as shown in the picture. 
3. Roll onto the glute of the leg that is creating the cross over.
4. Slowly rock yourself back and forth over the tissue, making sure that it is relaxed.
5. Work on 1 side as tolerated to a maximum of 2 minutes. When complete alternate and perform on the opposite glute.

 

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