This is a wonderful yoga stretch for the piriformis muscle and all the hip muscles. It is a unique approach because it is almost completely passive. You don’t have to do anything but lie there and wait for as long as you would like (spending 10 minutes in this position can be a freeing experience). Because it is so passive, it can also be meditative. Take this opportunity to work on your deep breathing and look for room to intensify the stretch further.

Please note the person demonstrating the stretch is a yoga instructor and extremely flexible.  Your version of this stretch will look quite different.  You may want to start further away from the wall to decrease the intensity of the stretch.  Only bend the leg on the wall when you feel you are ready to increase the intensity.

Guidelines for performing the stretches:

1. Check with a health care professional before you attempt these exercises to ensure that it is safe for you.  It is especially important to rule out any disc problems before you do this exercise.
2. Do the exercises slowly and gently.  Failing to follow the instructions or consult with a health care professional could cause your symptoms to worsen.
3. Try to breathe  slowly and keep your body relaxed.  Do not tense up or hold your breath as this will invite muscle spasm.
4. You should feel a gentle stretching sensation, but you should not feel any pain during the exercises.  If you do feel pain, decrease the range of movement by stopping before you get to the point of pain. Continue the exercise within the pain free range.
5. Pay attention to the position of the lower back.  As the instructor explains, the back should be straight, not bent.  Bending at the lower back is cheating and does not stretch the piriformis muscle.  Also, if you are feeling leg pain or tingling because of true sciatica or sciatica due to a disc problem, you may cause more damage to the disc if you perform this exercise incorrectly.
6. If you cannot find a comfortable, pain free way to do these exercises, discontinue immediately and seek the advice of a health care professional.
7. Do the exercises in a set of 3 for a minimum of 3 times a day for best results.
8. This stretch works best if you hold it for 5 minutes, but you can hold the stretch for a minimum of 15 seconds.

Here is a collection of videos on rotator cuff stretches. This should be the first step of any rotator cuff rehab program

Guidelines for performing the stretches:

1. Check with a health care professional before you attempt these exercises to ensure that it is safe for you.
2. Do the exercises slowly and gently.
3. Failing to follow the instructions or consult with a health care professional could cause your symptoms to worsen.
4. Try to breathe slowly and keep your body relaxed. Do not tense up or hold your breath as this will invite muscle spasm.
5. You should feel a gentle stretching sensation, but you should not feel any pain during the exercises. Be especially careful of any sharp or pinching pain. If you do feel pain, decrease the range of movement by stopping before you get to the point of pain. Continue the exercise within the pain free range.
6. If you cannot find a comfortable, pain free way to do these exercises, discontinue immediately and seek the advice of a health care professional.
7. Do the exercises in a set of 3 for a minimum of 3 times a day for best results.
8. Hold the stretch for a minimum of 15 seconds each time.
9. Receiving massage or acupuncture treatments as part of your rehabilitation can improve your recovery.

 Low Back Pain or Hip Pain:

• Lying hip rolls
• Cobra stretch or McKenzie method
• Seated piriformis stretch for office
• Cat and dog stretch
• Piriformis wall stretch

Pilates:

• Pilates for Legs
• Pilates for Glutes
• Pilates for Abs

Neck and Shoulder Pain:

• Yoga chest stretch for office
• Doorway chest stretch
• Yoga neck stretch for office
• Rotator cuff strengthening exercises
• Rotator cuff stretching exercises

Arm Pain:

• Stretch for tennis elbow

Foot Pain:

• Plantar fasciitis massage with a tennis ball

Helpful Tips:

• Office Ergonomics
• Office Ergonomics II
• How to travel with low back pain

Here are a couple of videos that can help you relieve pain from the soles of your feet. It works well with plantar fasciitis as well as general foot pain.

Some guidelines:

1. Consult your physician first to see if the exercises are safe.
2. Don’t try these exercises if your feet are excessively painful or swollen
3. Do not use too much pressure while doing the exercises.  You should feel the massage, but it should not hurt.  If it does hurt, you are using too much pressure and will slow down the healing process.
4. There are many variations of this massage, so I have included 2 different approaches.  The first video is done seated, while the second one is done in the standing position.
5. Don’t overdo it.  This is the biggest risk with self massage.  Too much can lead to inflammation and worsened symptoms.  Do it for a maximum of 5 minutes at a time, 3 times a day.