Surfing warm up series: 90/90 for the Piriformis and Gluteus Maximus stretch

In video one I showed how to increase ankle range of motion and stretch Gluteus Medius. In this video we are still focusing on hip mobility and releasing the Piriformis through the exercise 90/90 and stretching Gluteus Maximus. 

PIRIFORMIS

WHY?

The Piriformis muscle is an external rotator of the hip. However, at 90 degrees it becomes an internal rotator. In most people the sciatic nerve passes below the piriformis. A tight piriformis can lead to sciatic nerve compression. I chose this exercise because of how much it’s involved with hip rotation (internal and external) and also because it is a common condition I treat at the clinic. 

HOW?

Just like the name suggests we want both of our legs at 90 degrees (as shown in the video). If you are targeting the right piriformis, your right leg is forward. The goal of the exercise is to get the centre of the chest (sternum) down to the knee. I position my arms above my leg to help adjust myself up and down. 

Given the muscle doesn’t run in a straight line you shouldn’t do the stretch in a straight line. I want you to imagine a clock face with 12 o’clock being directly in front of your knee. When you first bring your chest to your knee, we go to 12 o’clock, hold for 3-5 seconds and then come up. 

However, on the 2nd and 3rd movements down I want you move the centre of your chest towards 10 o’clock and 2 o’clock. I suggest holding both positions for 3-5 seconds. Then you can repeat this exercise on the opposite leg, thus completing one set. You should complete two sets of this exercise.

GLUTEUS MAXIMUS (glutes)

WHY?

The Gluteus Maximus is the largest muscle in the body. It is where we draw a lot of our power from in our hips and then transfer it down our legs. Its main actions are to externally rotate the leg out and extend it backwards. Glutes are highly involved in stair climbing and sit to stand activities. Surfing involves hip adjustments in order to adapt to the wave and sections. The glutes play a crucial role in stability and strength throughout these movements.

HOW?

I found the best way to stretch the glutes is to use levers. If you want to stretch your right glute, you cross your right leg over your left whilst putting your left hand near your ankle. At the same time place your right hand on the outside of your right knee (as shown in the video). Now, your left leg has become your long lever. Where your right hand is placed, which is on the knee is your short lever.

The next step is to slide the heel of your left leg (long lever) up towards your bum, which in turn brings on the stretch in your right glute. You can use your right hand on your short lever to fine tune this stretch to cover different parts of the glutes.

Our end goal is trying to bring our right knee closer to our chest.

I use a push and pull method to get closer to the end goal. By this I mean as I feel the stretch is at my end range, I push my right leg/ glute into my left leg (long lever). As I let myself win I stop pushing and then pull my leg closer to my chest.

I recommend repeating this exercise 3-5 times for 3-5 seconds each side.

Many mullets and mahalos,

Dr. Lloyd Mather