Modified stretches

[Caterpuff]

Hello,
I have a new client who is 7 months pregnant, who came in because her glutes and piriformis are very tight. She asked if there's anything she can do at home, and I told her about self-massage with a tennis ball. She's coming in again this week, and I was wondering if anyone knew any stretches she could do for glutes or piriformis. All of the ones I can think of involve her bringing her knee to her chest, which she obviously can't do right now!

 

[Bananaz!!]

I am 6.5 months pregnant and have been having the same issues.

I do the regular piriformis stretch, but I do it seated. Cross the ankle of one leg over the knee of the opposite leg and lean forward. She should be able to adjust her position a bit so it is comfortable and she will still get a stretch.

Also, she might consider getting a Chiropractic adjustment to help too.

Hope that helps.

 

[Rush]

If possible, have her try this -- seated, cross one leg over the other- resting ankle at the knee so that the leg is bent and the knee is "pointing" off to the side..... hopefully you'll get the mental picture..... raise knee toward the sky, ankle still resting on other knee, while resisting the upward movement with the palm of your hand..... hold for a slow count to 15, release. THEN, lower knee toward ground, ankle in same position, resisting the lowering motion with a hand, or towel/pillow case wrapped around knee to hold on to and pulling toward you - hold for slow count of 15, release. THEN, remove ankle from knee - lower foot till it rests flat on floor, place hands on knee of lowered leg, raise leg while resisting the movement with hands for slow count of 15, release. THEN, put joined hands or towel under leg at knee, begin with leg raised in air [knee bent - hope you get the picture] lower leg resisting the movement with hands/towel for slow count of 15, release.

This is a seated variation of a 4 position strain/counterstrain kata we learned in school that helps release all of the deep lateral rotator muscles of the hips.

Hope you can get the idea......

J

 

[Beach Blondie]

Thanks for your replies, they're both helpful!

 

[squirrelifer]

Thanks AnastasiaB. I will have to try out your suggestion too! Why didn't I think to do that!