I'm going to show you a good way to massage through your piriformis and glute muscles here, which commonly get tight during pregnancy and can contribute to some sciatic nerve pain that you might be having.So, a good way to do this is to use either a golf ball, or any small, hard, round object will work really.What you're going to do, is you're going to lay on your back.You're going to put the ball underneath your bottom, right wherever it is that you feel that tight, painful area.Keep that leg bent, your opposite leg will.
Be straight.And then all you're going to do is let your leg drop out, and back up, out, and back up.You should feel the golf ball, or whatever you're using, kind of kneading into your muscle, right where that painful spot is.You can do that a few times, and then move the golf ball a little bit.Kind of move it around to different parts of your muscle, depending on where you're getting your pain.And just massage it out.It'll be painful initially, but the more you do it, the less pain you should feel in there.
Hip Pain Relief Piriformis SI joint Yoga Tune Up
Lastly you need to use your yoga tune up balls to target powerful muscle call the piriformis.The the piriformis is a major muscle in your buttocks.That helps to rotate your thigh bone outwards.The muscle starts right about at your si joint that's called the sacroiliac joint.You can find it by looking for the dimples in your sacrum there's a little dimple here on the inner edge of each buttock.So you take your balls and place it right there on that dimple and then slowly start to shimmy.
You hips along the muscle from side to side.The muscle the piriformis overlies the sciatic nerve and often when people have sciatic nerve pain it's because the piriformis is so tight now because you're shimmying and your buttocks do have some amount of size to them from time to time you're gonna have to reset the balls because your buttocks are going to be pushing the balls out of the way and one more thing to do to get deeper into that piriformis is to drop one knee the at a time.
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