Knee replacement is a very successful surgical technique that can alleviate knee pain and problems for many people. Stretching exercises, including piriformis stretches, are an important part of any rehabilitation program following knee replacement surgery because they keep your joints flexible and alleviate stiffness. These stretches are also useful if you suffer from piriformis syndrome, a condition that causes sciatic pain because of inflammation of the piriformis muscle. Consult your doctor or physical therapist before beginning a stretching program.
Supine Piriformis Stretch
Lie on the floor with your legs stretched straight out and your arms relaxed by your sides. Bend your right knee into your chest, holding the right shin with your hands. Bring the knee as close as you can into your chest without pain or strain. Hold the stretch for a few breaths. Repeat this stretch on the opposite leg.
Modified Standing Piriformis Stretch
For this stretch, you may need to hold on to a chair or table for support, especially if you do not feel steady in your knees. Do not perform this stretch if you doubt your ability to balance. Stand with your legs straight and your arms relaxed by your sides. Hold the chair with your right hand and bend your left knee, bringing it in to your stomach. Hold the left shin or knee, whichever is easier for you, with your left hand. Feel the stretch along the buttocks and the back of your thighs. Repeat on the opposite leg.
Thigh Cross
This stretch works on your piriformis muscle as well as your adductor muscles, located in your hips and thighs. Sit on a sturdy surface. Cross your left calf over your right thigh. Gently press down on the inner part of your left thigh with your right hand to help open up the hip joint. Bend forward from your hip joint, keeping you back straight and your head and neck in line with your spine. Bend only as far as you can without strain or pain. Place your hands on the arms of your chair or on your thighs for support. Hold the stretch for several breaths. Repeat on the opposite side.
Lying Twist
Lie on the floor with your legs straight. Relax your arms next to your body. Relax your jaw and facial muscles. Bend your right knee into your chest. Bring the knee across to the left side of your body, twisting your body from your rib cage area to bring the knee to rest on the floor. Use your hand to help the knee to the floor. If the stretch is too intense, bring your knee across your body only as far as is comfortable for you. Look over your right shoulder. Hold the stretch for a few seconds. Repeat on the opposite side.
Supine Piriformis StretchLie on the floor with your legs stretched straight out and your arms relaxed by your sides. Bend your right knee into your chest, holding the right shin with your hands. Bring the knee as close as you can into your chest without pain or strain. Hold the stretch for a few breaths. Repeat this stretch on the opposite leg.
Modified Standing Piriformis Stretch
For this stretch, you may need to hold on to a chair or table for support, especially if you do not feel steady in your knees. Do not perform this stretch if you doubt your ability to balance. Stand with your legs straight and your arms relaxed by your sides. Hold the chair with your right hand and bend your left knee, bringing it in to your stomach. Hold the left shin or knee, whichever is easier for you, with your left hand. Feel the stretch along the buttocks and the back of your thighs. Repeat on the opposite leg.
Thigh Cross
This stretch works on your piriformis muscle as well as your adductor muscles, located in your hips and thighs. Sit on a sturdy surface. Cross your left calf over your right thigh. Gently press down on the inner part of your left thigh with your right hand to help open up the hip joint. Bend forward from your hip joint, keeping you back straight and your head and neck in line with your spine. Bend only as far as you can without strain or pain. Place your hands on the arms of your chair or on your thighs for support. Hold the stretch for several breaths. Repeat on the opposite side.
Lying Twist
Lie on the floor with your legs straight. Relax your arms next to your body. Relax your jaw and facial muscles. Bend your right knee into your chest. Bring the knee across to the left side of your body, twisting your body from your rib cage area to bring the knee to rest on the floor. Use your hand to help the knee to the floor. If the stretch is too intense, bring your knee across your body only as far as is comfortable for you. Look over your right shoulder. Hold the stretch for a few seconds. Repeat on the opposite side.
Article source: Livestrong.com
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