Piriformis we dɛn kɔl Piriformis

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Piriformis we dɛn kɔl Piriformis

Di Piriformis ɛgzampul na wokɔt we dɛn dɔn tayt we dɛn mek fɔ mek di piriformis mɔsul strɔng ɛn strɛch, we kin ɛp fɔ mek di bak pen nɔ bɔku ɛn fɔ mek i ebul fɔ chenj. I fayn fɔ atlet, ɔfis wokman dɛm, ɔ ɛnibɔdi we gɛt diskɔmfɔt na in lɔwa bak ɔ sciatica. Pipul dɛn go want fɔ du dis ɛgzampul fɔ mek dɛn ebul fɔ muv ɔlsay, fɔ mek dɛn nɔ gɛt bɔku injury, ɛn fɔ mek dɛn tinap ɛn balans fayn.

Okukubidde ku: Nkugiyigisa Piriformis we dɛn kɔl Piriformis

• Bɛnd yu ni dɛn ɛn put yu fut dɛn flat na grɔn, apat frɔm yu hip-width.
• Krɔs yu rayt anklɛ oba yu lɛft ni, mek wan figa ‘4’ wit yu leg dɛn.
• Pul yu lɛft ni jisnɔ to yu chɛst, ol di bak pat pan yu shɔl ɔ shin fɔ sɔpɔt, te yu fil se yu rayt hip ɛn yu bɔdi strɛch.
• Hol dis posishon fo lek 30 sekond, den rilis en swich sayd, ripit di eksasaiz fo di oda leg.

Amakulu mu kubiteekamu Piriformis we dɛn kɔl Piriformis

• **Kɔrɛkt Ɛgzikishɔn:** We yu dɔn de na di pozishɔn, pul yu ni we nɔ afɛkt jisnɔ to yu chɛst te yu fil se yu strɛch na di bɔt na di sayd we di sik afɛkt. Hol dis pozishɔn fɔ at le 30 sɛkɔn ɛn afta dat, lɛf am smɔl smɔl. Ripit dis prɔses 3-5 tɛm. Kɔmɔn mistek: Nɔ yuz jɔk ɔ fast muvmɛnt fɔ pul yu ni. Di muvmɛnt fɔ slo ɛn kɔntrol fɔ mek i nɔ wund.
• **Brith:** Fɔ brith kɔrɛkt wan impɔtant we yu de du ɛni ɛksesaiz. Na di kes fɔ di Piriformis strɛch, .

Piriformis we dɛn kɔl Piriformis Ebitala by'omuyigiriza

Mwebale kuteekamu Piriformis we dɛn kɔl Piriformis?

Yes, di wan dɛn we de bigin fɔ du di Piriformis ɛgzampul kin rili du. Bɔt dɛn fɔ bigin sloslo ɛn saful saful fɔ mek dɛn nɔ wund. I impɔtant bak fɔ lan di kɔrɛkt fɔm ɛn tɛknik bifo yu tray fɔ du di ɛgzampul. If dɛn gɛt ɛni prɔblɛm ɔ pen, dɛn fɔ stɔp di ɛksesaiz wantɛm wantɛm ɛn go to pɔsin we sabi bɔt wɛlbɔdi biznɛs. I kin fayn fɔ mek di wan dɛn we de bigin fɔ du dɛn ɛgzampul ya ɔnda di gayd we pɔsin we tren fɔ du am go gi dɛn fɔs.

Ki kitiibwa eby'okukozesa omuntu Piriformis we dɛn kɔl Piriformis?

• כda vεryushכn fכ di Piriformis kin apin we wan pat pan di mכsul de fכs wit di Gluteus Minimus, we de afekt di sciatic nerve in path.
• sכm tεm dεm, di Piriformis mכsul kin gεt כda slip we de go na di kapsul fכ di hip jכint כ di Gluteus Maximus, we kin mek di hip כ bכtכk pen.
• difrεns kin de bak usay di sciatic nεv de pas tru di Piriformis mכsul insted fכ de כnda am, we kin mek i gεt Piriformis sεndrכm.
• las wan, di Piriformis mכsul kin nכ de כlsay na sכm pipul dεm, wit כda mכsul dεm lεk di Gemelli כ Obturator Internus we de tek ova in wok dεm.

Eby'okukozesa omulungi okugabana n'eby'omanyi Piriformis we dɛn kɔl Piriformis?

• Foam Rolling na ɔda bɛnifit ɛgzampul we de kɔmplit di Piriformis; i de aplay prεshכn pan di mכsul, fכ mek di bכdi fכ fכlכ εn i de mek di mכsul tεnshכn izi, we kin εp fכ ridyus di Piriformis syndrome simptom dεm.
• Seated Hip Stretch na simpul yet ifektiv eksasaiz we de target di Piriformis mכsul; bay we i strεch dis mכsul, i kin εp fכ mek di pen εn tayt, fכ mek i ebul fכ muv εn fכ fleksibul.