Free Back Pain Exercises Physiotherapie-Bibliothek
NERVE GLIDE Bodenmatte • Anfänger Discs: L4-L5, L5-S1

Vierer-Dehnung für Piriformis & Ischias

The piriformis muscle lies deep in the buttocks directly over (or around) the sciatic nerve. When hypertonic, it compresses the nerve causing tingling, numbness, and burning pain down the leg. The supine Figure-4 allows targeted piriformis release with zero lumbar spine strain.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM
Clinical back pain images demonstration - PIRIFORMIS / SCIATIC RELEASE
PIRIFORMIS / SCIATIC RELEASE
🎯 Deep Gluteal Tension

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL
  1. 1 Lie flat on your back with both knees bent and feet flat on the floor.
  2. 2 Cross your right ankle over your left knee, creating a number 4 shape with your legs.
  3. 3 Reach your hands around your left thigh (or use a towel/strap) and gently draw the left knee toward your chest.
  4. 4 You should feel a deep, soothing stretch in your right outer buttock/glute area.
  5. 5 Hold for 30 seconds while keeping your head and shoulders relaxed on the ground. Repeat on the opposite leg.
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WICHTIGE HALTUNGS-HINWEISE

  • ✓ Flex your right foot (pull toes toward shin) to protect your knee joint throughout the stretch.
  • ✓ Keep your sacrum (tailbone base) grounded flat on the mat rather than curling your pelvis up.
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HÄUFIGE FEHLER

  • ✗ Do not yank your thigh aggressively; stretch to a 4/10 mild tension, never sharp pain.
  • ✗ Do not tense your shoulders or neck.
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KONTRAINDIKATIONEN & WARNUNGEN

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Recent total hip replacement (check posterior precaution limits with orthopedic surgeon)
WISSENSCHAFTLICHE GRUNDLAGEN & QUELLEN

Klinische Biomechanik & Evidenz

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
KLINISCHE DOSIERUNG
Haltedauer 30 Seconds
Wiederholungen 3 holds each side
Empfohlene Sätze 1 set
Schwierigkeit Anfänger
Ausgangsposition Bodenmatte
ZIELMUSKELN
Piriformis Gluteus Medius Obturator Internus
STABILISIERENDE MUSKELN
Hamstrings Tensor Fasciae Latae