Stretches for a Pain in the Tailbone
The tailbone, located at the bottom of the spinal column, is known in anatomical terms as the coccyx. Pain found in this area is the result of overuse, trauma or tightness in the neighboring muscles — which include the glutes, adductors and piriformis. Stretches can help alleviate pain and keep the tailbone area more flexible.
Cat Cow Combo
The Cat Cow Combo is two yoga poses blended together in one exercise. Assume an all-fours position with your hands under your shoulders and knees under your hips. Take a big breath in as you arch your back and look straight up in the air. After holding for a full second, exhale and round your back in the air as high as possible. When doing this, drop your tailbone down and fix your gaze back down on the floor. Hold this again for a second and continue to alternate each position with each breath.
A knee-to-chest pull-in helps stretch the lower back and glutes area from a lying position on the floor. You can do this with both legs or one at a time. Lie face-up with your knees bent and feet flat on the floor. Carefully raise your feet and grasp the back of your thighs, just below your knees. Pull your knees in toward your body as far as possible and hold this for 20 to 30 seconds. Perform the single-knee-to-chest pull-in the same way, except keep one leg straight.
Lying Groin Stretch
The lying groin stretch lengthens the adductors and external rotators that run up the inner thighs to the pelvic area near the front of the tailbone. Lie comfortably on your back with your knees bent and feet flat on the floor. Carefully lower your knees to your sides as you place the soles of your feet together. Position your hands on the insides of your thighs and apply light downward pressure to emphasize the stretch, and hold this for 20 to 30 seconds. This stretch is commonly done from a seated position, but this variation causes stress on the tailbone — which can exacerbate your pain.
The piriformis muscle is found deep inside the glutes area. It runs from the top of the femur to the coccyx. A piriformis stretch helps lengthen this muscle. Get into an all-fours position with your hands under your shoulders and knees under your hips. Keeping your left knee on the floor, move your right leg forward and position your outer shin on the floor at an angle to your body. Lean forward and lower your hips toward the floor as far as possible. Hold the stretch for 20 to 30 seconds, slowly release and switch sides. When doing this stretch, flatten the top of your back foot out on the floor and straighten your leg.
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