Here's my Piriformis Freedom Challenge for you this week whilst working with your Pregnant and Post Natal clients.........CHECK THEIR FEET! Are they positioned as above? If they are, they may also have Piriformis pain and mobility restrictions. The external rotation of the foot leads up to internal rotation of the femur. The attachments for the Piriformis are the Greater Trochanter of the Femur and the interior surface of the Sacrum. So eversion of the foot leads to a shortening and restriction of the Piriformis.
This restrictions will challenge their ability to squat, lunge, bend over (flexion) at the very least and at the extremes, kickstart issues like Sciatica. This foot pattern tends to happen to most women especially towards the end of Pregnancy and can be managed fairly easily in Pregnancy (see the STR release in the video below) but during the Post Natal period, this needs to be CORRECTED as continuing to walk with this everted foot pattern, well into the PN period has HUGE implications for the position of the Pelvis (anterior/Pelvic Floor off tilt = poor position for Pelvic Floor function) and low back pain caused bycompression of lumbar vertebrae to name but a two associated issues. And don't forget the impact of an anterior tilted pelvis on the potential for the weight of the abdominal cavity to press forward on to a weakened abdominal midline and a healing Diastasis in the Post Natal client.
So, here are my favourite ways to free the Piriformis for my Pregnant & Post Natal clients. Not all are suitable for all, so check the notes on the video so you apply with discretion.
1. Soft Tissue Release (STR)
2. Acupressure/Ischaemic Pressure/Trigger Pointing with Tennis Balls
3. Myofascial Foam Rolling
4. ViPR Dynamic T-Step
5. Dynamic 'Pigeon Pose' with Whole Body Vibration
NB the Tennis Balls under the Piriformis Ischaemic Pressure/Acupressure/Trigger Pointing - in Acupressure the points that you hit are B48 and GB30 (below). In the Post Natal period, these two points are powerful for helping the client to truly release tension stored deep in the pelvis post birthing regardless of the style of birth. I personally have used this for many years with Post Natal clients to help them release a sensation of GRIPPING deep within the pelvis that many experience. I've NEVER known a client not to report a sense of 'decompression, deflation (in a good way) and general 'ahhhhhhness' once these balls have done their work. Cheap and they make mommies very cheerful and are fab for homework too. Conversely, they are used to help women RELEASE their pelvis ready for birthing in late Pregnancy, so probably a good one to avoid with your Pregnant Clients unless you are certified in Acupressure During Pregnancy.
Enjoy the video and let me know which of these you used/like best & please share with your clients and colleagues....might just make the exercise part of your programming to a little smoother.
Are you massage certified? I'll be teaching the use of STR, PIR, Myofascial Foam Rolling, simple Acupressure, Instrument Assisted Massage, Draping, Bolstering and showing you how to use MET's safely in Pregnancy. This course is extra special because the content is evenly weighted to include so much goodness to help you to help Post Natal women TRULY recover post birth and is the only CPD of it's kind in the UK. Held at North London School of Sports Massage on 17/18 May. Come and join me for this 'energy-in' two days that will transform your work with this very special client population. More details and booking here.....
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