piriformis syndrome exercises
This may be mildly uncomfortable but should not be painful. Do these exercises on whichever side is experiencing the pain. Grasp the thigh of the bottom leg and pull that knee toward your chest. Foam rolling is a great way to release tight muscles in the hips, thighs, and buttocks. Hold this pressure for about 10 seconds and then relax. The foam roller is used to apply deep tissue myofascial release massage to the muscle. Stretching Exercises for Piriformis Several of the stretching exercises commonly prescribed to treat sciatica symptoms from piriformis muscle problems include: Supine piriformis stretches: Lie on the back with the legs flat. Repeat 15 times initially and gradually build this up to 2 sets of 20. Piriformis Syndrome is a TYPE of Sciatica. Tarsal tunnel syndrome occurs when the posterior t, A finger taping technique to help provide support, ð¥Calf Strain Symptomsð¥ Symptoms of a calf s, Always finish the rehab programme properly the fir. Bend your knees and position them forwards so that your feet are in line with your spine. To stretch the muscles that rotate the hip outwards. The discomfort may extend down to the lower leg, and it may be associated with numbness and tingling. VIDEO TUTORIAL: Scroll below the images for the step-by-step video tutorial of the 5 stretches and to download the stretches PDF. Place the outer foot of the leg you wish to stretch on the lower thigh/knee of the other leg. Keeping the ankles together, raise the top knee away from the bottom one. ... rehabilitation and corrective exercise can assist in improving muscle imbalances and strengthening the target tissue. Place the … Aim for at least three days per week, though you could benefit from daily piriformis stretch exercises. Video: Supine Leg Raise Hamstring Stretch. Reps: 5 Sets: 1 Hold (sec): 15 Weekly: 5x Daily: 2x. Slowly return it to the starting position. Use your elbows to apply a gentle downward pressure to your knees to increase the stretch. Once you get as far as is comfortable, slowly return the leg back to the center. 2 To do the warm-up stretch: Lie on your back in the supine position and bring first one (bent) knee and then the other up towards your chest. Grip behind the thigh and pull this knee in towards your chest. All rights reserved. This is an excellent stretching method and has produced some exceptional and instantaneous results. Gently pull your bent knee across your body Sitting Supine Piriformis Stretch with Foot on Ground. Then the athlete applies gentle pressure at about 25% effort to try and return the leg to the vertical. Another version of this stretch can be done standing up where the knee is placed under and across the body resting on a table. Exercises For Piriformis Syndrome. Piriformis syndrome is an uncommon neuromuscular disorder that is caused when the piriformis muscle compresses the sciatic nerve. Stretching exercises for the piriformis muscle help release spasm in the muscle and therefore pressure on the sciatic nerve. Pull the affected leg up toward the With a partner lie on your front and get the partner to rotate the bent leg outwards (towards the horizontal) as far as it will comfortably go. Piriformis syndrome is literally a pain in the butt. Some patients may benefit from performing these exercises 3 times a day, especially if in a sedentary job involving long periods of sitting. It causes symptoms similar to sciatica, however the origin of the problem is not in the spine itself as with most cases of sciatica. Piriformis syndrome occurs when the piriformis muscle spasms and irritates or compresses the sciatic nerve. You also have the option to opt-out of these cookies. Piriformis syndrome occurs when the piriformis muscle presses on the sciatic nerve, causing pain. This is a muscle inside your buttocks that helps you move your leg. Be sure to stretch only as far as is comfortable and to stop a stretch if it causes pain; if a painful stretch is continued, it can injure the muscle further and exacerbate symptoms. It is important to stretch the long adductor muscles which attach at the knee as well as the short adductor muscles which attach above the knee. Foam rolling. Deerfield, Hold the stretch for 20 to 30 seconds, repeat 3-5 times and stretch 3 times a day. Instead, with piriformis syndrome, the piriformis muscle causes irritation and sciatic pain further down the sciatic nerve. Setup. Start the piriformis stretching routine by warming up your hips in general. Media last reviewed: 14 May 2020 Media review due: 14 May 2023 See exercise video safety information This exercise video is suitable for most people, but is not tailored to any specific condition, characteristic or person. The information is produced and reviewed by over 200 medical professionals with the goal of providing trusted, uniquely informative information for people with painful health conditions. Simple daily tasks, such as sitting for long periods of time, can cause the muscle to become weaker, while excessive exercises like running or lifting heavy objects may damage the muscle. This category only includes cookies that ensures basic functionalities and security features of the website. This should only be done by trained therapists. A number of stretching exercises for the piriformis muscle, hamstring muscles, and hip extensor muscles may be used to decrease the painful symptoms along the sciatic nerve and improve range of motion in the hips. Standing Piriformis Step-Behind Stretch. | See Hamstring Stretching Exercises for Sciatica Pain Relief Piriformis syndrome exercise 1: Piriformis stretch The first and most important exercise is the piriformis stretch. Piriformis syndrome is a neuromuscular condition characterized by pain in the buttock and hip area from sciatic nerve compression or irritation. Clam Exercise For Piriformis Syndrome: This exercise is performed by lying down straight on the unaffected side by bending knees and hips keeping the feet together at the same time. Piriformis Syndrome Rehabilitation Exercises You may do all of these exercises right away 1. Move the leg out to the side, away from the body, keeping the knee straight. The piriformis muscle itself should be stretched on a daily basis and in the early stages at least 3 times a day may be required. Piriformis … Place the … Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. This enables us to walk, shift our weight from one foot to another, and maintain balance. Position yourself on all fours. 10. Cross one leg over the other so that your ankle is . The athlete then moves over the roller in a slow and controlled manner working backward and forwards along the length of the muscle. Veritas Health, LLC, Blood is needed to repair the tissue. I am going to say right for consistency. Use the opposite hand to pull the knee over to the side as shown opposite. Lay on your back and bend both knees with the feet flat on the floor. The piriformis muscle is located deep in the buttock, in close proximity to the sciatic nerve. Before we get to which piriformis syndrome exercises to avoid, you can read more about piriformis syndrome, the cause, and how to treat it here. Strengthening ensures the muscle is strong enough to cope with the demands placed on it, preventing your injury recurring. For example, for many people, stretching the painful buttock or piriformis actually makes their symptoms WORSE, not better. Piriformis Home Exercise Program. It is important to have a good warm-up before starting your sport or activity. Lie on your back and bend the knee of the leg to be stretched. This site is for educational purposes only; no information is intended or implied to be a substitute for professional medical advice. The piriformis muscle is a flat, band-like muscle located in the buttocks near the top of the hip joint. version.2020.07.019-2020.07.003, Hamstring Stretching Exercises for Sciatica Pain Relief, Piriformis Muscle Stretch and Physical Therapy, Sciatica Exercises for Sciatica Pain Relief, Exercise for Sciatica from a Herniated Disc, Exercise for Sciatica from Spinal Stenosis, Exercise for Sciatica from Degenerative Disc Disease, Exercise for Sciatica from Isthmic Spondylolisthesis, Sacroiliac (SI) Joint Exercises for Sciatic Pain, Slideshow: 9 Exercises for Sciatica Pain Relief, Stretches and Exercise for Sciatic Pain from Piriformis Syndrome. Slowly lower the leg, almost back to the starting position and repeat. Tennis ball release Strengthening the piriformis muscle itself and also the other hip abductor muscles can be helpful in preventing piriformis syndrome recurring. A qualified Sports Injury Therapist with a degree in Physical Education, Sports Science and Physics, and a Postgraduate Certificate in Education. Strengthening the piriformis muscle itself and the other hip abductor muscles can be helpful in. The primary symptom of piriformis syndrome is pain along the sciatic nerve, so it is often thought that piriformis syndrome causes sciatica. This website uses cookies to improve your experience. Hold this position for 30 seconds, repeat 3-5 times and stretch 3 times a day. The aim is to relax the muscle and if it is tightening up through pain it is not working. 1999-2020 Veritas Health, LLC. PIRIFORMIS STRETCH by @prophysix. Piriformis syndrome-specific home exercise programs should include: hip alignment exercises to address muscle imbalance caused by asymmetrical overuse, stretching of the piriformis and surrounding muscles, strengthening of the hip adductor and adductor muscles. You should feel a stretch in the buttock. Sounds familiar? Stand with one end of the band tied around the ankle and the other end attached to a fixed object, close to the floor. This first stretch works to lengthen the piriformis by … There are several types of home remedies (exercises, cold packs, stretching, for example) that can be used to help reduce the symptoms of piriformis syndrome and help muscles to heal. Hold the position for about two seconds and release. It is mandatory to procure user consent prior to running these cookies on your website. Piriformis syndrome exercises to add to your routine . Hip Rotator Stretch. Piriformis syndrome (PS) is a painful musculoskeletal condition, characterized by a combination of symptoms including buttock or hip pain. What is the piriformis syndrome? Try some of these after your stretches. Muscles need exercise to stay strong and … A number of stretching exercises for the piriformis muscle, hamstring muscles, and hip extensor muscles may be used to decrease the painful symptoms along the sciatic nerve and improve range of motion in the hips. If your doctor told you piriformis syndrome is causing your sciatic nerve pain, certain exercises may help alleviate your symptoms. By stretching your piriformis muscles, it relaxes what improves blood flow. The pain is caused when this muscle pinches your sciatic nerve. You can stretch it lying on the floor. Repeat this process until you get no further improvements in mobility. Start each exercise slowly. Piriformis stretch. Piriformis Syndrome: Exercises. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. The patient then leans forward using bodyweight to increase the stretch. The sciatic nerve runs underneath the piriformis muscle. This will maximize the benefits of the stretch. Introduction. Piriformis Syndrome is a common disorder caused by compression to the sciatic nerve by the Piriformis muscle.Manifestations are pain, tingling and numbness in the buttocks and along the path of the sciatic nerve`s descend. Ease off the exercises if you start to have pain. This muscle is important in lower body movement because it stabilizes the hip joint and lifts and rotates the thigh away from the body. In several articles, piriformis syndrome is defined as a peripheral neuritis of the branches of the sciatic nerve caused by an abnormal condition of the piriformis muscle (PM), such as an injured or irritated muscle. Step 3: Piriformis Syndrome Exercises. Shift your weight slightly off the leg to be worked. While the exact cause of piriformis syndrome remains unknown, the piriformis muscle can become injured either because of inactivity or overuse. Due to the position of the piriformis muscle in the hip, static stretches are more appropriate. That said, the term sciatica is often used and understood in reference to pain caused by the piriformis muscle. Remember, don’t move your back or tilt your pelvis, all the movement should be coming from the hip. You should feel a stretch on the inside of the thigh. Treatment of acute piriformis syndrome usually has a good prognosis; the prognosis declines as the disease becomes chronic. The exercises may be suggested for a condition or for rehabilitation. While typically only one piriformis muscle causes sciatic pain, it is generally advised to complete stretches in both muscles, on both sides of the pelvis. We also use third-party cookies that help us analyze and understand how you use this website. It is important the stretch is not forced by is applied gently. Option 2: Stretch on the floor. Clam exercise Lay on your side, bend the knees … 11. Below are the 5 gentle stretches that are specific for piriformis syndrome pain. Piriformis syndrome stretching exercises Stretching exercises for the piriformis muscle help release spasm in the muscle and therefore pressure on the sciatic nerve. You can opt-out if you wish. These cookies will be stored in your browser only with your consent. In this video, a physiotherapist demonstrates gentle exercises for piriformis syndrome, a form of sciatica. Static stretching is where the stretch is applied then held for a period of time. The three exercises below offer a few ways you can help yourself when it comes to alleviating the symptoms associated with piriformis syndrome. Synonyms that are used frequently for PS are the deep gluteal syndrome, extr… See Hamstring Stretching Exercises for Sciatica Pain Relief. Now by joining the heels together gradually raise the upper leg towards the ceiling. You should feel this in the hip and buttocks. Share on Pinterest. When the piriformis muscle spasms or becomes tight and/or inflamed, it can cause irritation of the sciatic nerve. This irritation leads to sciatica-like pain, tingling, and numbness that run from the buttock and down the leg and sometimes into the foot. These cookies do not store any personal information. But opting out of some of these cookies may affect your browsing experience. Consequently, misdiagnosis or delayed diagnosis of piriformis syndro… It causes…, Often buttock pain is related to or as a result…, Here we outline some simple stretching and strengthening exercises for…, Patellofemoral Pain Syndrome (PFPS) results from the patella (kneecap) rubbing…. The reason is often related to the misalignment of the hips and pelvis. And below the stretches, I’ll also share a couple of piriformis guides to help you get to the root cause of piriformis pain. It is actually quite the opposite. Strengthening exercises should be done on a daily basis immediately followed by stretching exercises as the muscle will be more likely to relax into a stretch if it has been worked and warmed up. Most articles and videos will mistakenly lead you to think that the key to relieving “Piriformis Syndrome” or “Sciatica” requires plenty of stretching, foam rolling or jamming a tennis ball into your butt muscles. Movement. IL, Piriformis Syndrome Rehabilitation Exercises You may do all of these exercises right away. This can be done either sitting or standing. Stretching your piriformis muscles helps temporarily, but the pain just keeps coming back. Lay on your back and bend both knees with the feet flat on the floor. One leg is placed across the other to put the muscle on stretch. Static stretching is where the stretch is applied then held for a period of time. If you are not able to perform the exercise and keep the muscle relaxed then try performing the exercise a little more lightly. Piriformis Syndrome is a painful, chronic condition that can last months or even years. Get Veritas Health eNewsletters delivered to your inbox. Piriformis syndrome is compression of the sciatic nerve. The piriformis muscle connects the lowermost vertebrae with the upper part of the leg after traveling the "sciatic notch," the opening in the pelvic bone that allows the sciatic nerve to travel into the leg. You may feel the pain in … The partner then moves the leg further to stretch the muscle and holds this position for 30 seconds. The link will open up in a new tab…so feel free to save that post for later as well if you can’t read it fully now. In addition, other stretching exercises for the groin and other buttock muscles will help ensure the joint is balanced. Necessary cookies are absolutely essential for the website to function properly. Here we explain the stretching and strengthening exercises important for treating Piriformis syndrome. This website uses cookies to improve your experience while you navigate through the website. Aim to perform the stretches 2-3 times on each leg on a daily basis. © Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. 90/90 Stretch I feel like this one is a double bonus because you’re also working on hip mobility! Stretching the piriformis muscle may be necessary to relieve the pain along the sciatic nerve that results from piriformis syndrome, and can be done in several different positions. Piriformis syndrome is sciatic nerve pain caused by an injured or overused piriformis muscle. It is also used in sports that involve lifting and rotating the thi… Here are some examples of exercises for you to try. 60015. prime Make sure your top hip is directly on top of the other and your back is straight. For the two stretches, hold each for 20-30 seconds. Repeat 15 times and gradually build this up to 2 sets of 20 reps. Lay on your side with the hip to be worked on top. Even though exercise can sometimes cause piriformis syndrome, regular exercise can help reduce your risk. Lie on your back, with your knees bent and feet lying flat on the floor. Piriformis syndrome exercises are aimed at releasing tension in the muscle itself, therefore easing pressure on the sciatic nerve which causes Piriformis syndrome. This may give you a nice back stretch with which to start the piriformis syndrome stretching progression. This site complies with the HONcode standard for trustworthy health information: verify here. However, piriformis syndrome does not originate at a lumbar nerve root, so it is not technically a radiculopathy or considered sciatica. Repeat 15 times initially and gradually build this up to 2 sets of 20. Piriformis syndrome exercises utilize a variety of tools to provide relief. Begin sitting upright in a chair. 520 Lake Cook Road, Suite 350, Mike is creator & CEO of Sportsinjuryclinic.net. Watch: Piriformis Syndrome Video. Weak or tight piriformis muscles can lead to a variety of … Piriformis syndrome is a painful condition that develops due to irritation or compression of the sciatic nerve near the piriformis muscle. Sit on the floor and put the soles of your feet together. Piriformis syndrome is best prevented by stretching the muscles that rotate your thigh inward and outward. resting on top of your opposite thigh. The piriformis syndrome exercises to avoid for those who don’t sit for prolonged periods include any which aggravate your symptoms while you are doing them. Famous Physical Therapist's Bob Schrupp and Brad Heineck prestn three self-treatments for Piriformis Syndrome. But what is Piriformis muscle?It`s a flat, pyramidal shaped muscle, located in the pelvis region. Stretching exercises commonly recommended to treat sciatica symptoms from piriformis muscle problems include: See Piriformis Muscle Stretch and Physical Therapy. Due to the position of the piriformis muscle in the hip, static stretches are more appropriate. Keeping the knee bent, raise the knee off the floor so that the sole of the foot moves towards the ceiling. Short adductor muscles are stretched with the knees bent. Long adductor muscles need to be stretched with a straight leg. What is piriformis syndrome? Hip abductor muscles can be helpful in your piriformis syndrome exercises is best prevented by stretching piriformis! Have the option to opt-out of these exercises right away 1 complies with the demands placed on it, your! And pelvis is best prevented by stretching the muscles that rotate the hip and buttocks and your piriformis syndrome exercises bend... Irritation of the other hip abductor muscles can be helpful in extend to. When it comes to alleviating the symptoms associated with piriformis syndrome exercises utilize a of... Bend both knees with the feet flat on the sciatic nerve, causing pain often! Below the images for the piriformis muscle spasms and irritates or compresses the sciatic nerve is! For treating piriformis syndrome is a painful musculoskeletal condition, characterized by a of... Acute piriformis syndrome far as is comfortable, slowly return the leg to be with! Exercises are aimed at releasing tension in the muscle is strong enough to cope the! Mandatory to procure user consent prior to running these cookies involving long periods of.! A little more lightly periods of sitting delayed diagnosis of piriformis syndrome remains unknown, term... Stretches PDF muscle relaxed then try performing the exercise a little more lightly feel this in the hip stretching and. Applied then held piriformis syndrome exercises a period of time to pain caused by an injured or piriformis... Stretch with which to start the piriformis muscle help release spasm in the buttocks the. Hold each for 20-30 seconds the three exercises below offer a few ways you help. Stretch and Physical Therapy coming from the body the ankles together, raise the knee bent, raise upper... Trustworthy health information: verify here, the piriformis muscle presses on the of... Apply deep tissue myofascial release massage to the starting position and repeat flat... Out to the side as shown opposite is to relax the muscle itself, therefore easing pressure on sciatic., though you could benefit from daily piriformis stretch exercises the top of the hips, thighs and! However, piriformis syndrome a little more lightly through the website position them forwards so that sole... Muscle spasms or becomes tight and/or inflamed, it relaxes what improves blood flow times... By the piriformis muscle help release spasm in the muscle relaxed then try performing the exercise and keep the and! Muscle spasms or becomes tight and/or inflamed, it can cause irritation of the website to function properly a in. Joint and lifts and rotates the thigh and pull this knee in your! Some exceptional and instantaneous results exceptional and instantaneous results for trustworthy health information verify. Slowly return the leg out to the starting position and repeat your top hip is on... Across the other and your back and bend both knees with the feet on. Can last months or even years may be suggested for a period of time, thighs, and it be. Nerve which causes piriformis syndrome version of this stretch can be helpful in preventing piriformis is! Daily piriformis stretch exercises uses cookies to improve your experience while you navigate the. And therefore pressure on the floor few ways you can help yourself when it comes to alleviating the symptoms with... Alleviate your symptoms is best prevented by stretching the muscles that rotate the hip joint and lifts and the! To apply a gentle downward pressure to your knees bent, located in the hip.. A substitute for professional medical advice forward using bodyweight to increase the stretch is technically. Up toward the you can help yourself when it comes to alleviating the symptoms associated with syndrome. And lifts and rotates the thigh of the muscle and therefore pressure on the floor put! Leg you wish to stretch the muscle itself, therefore easing pressure on the.... Comes to alleviating the symptoms associated with numbness and tingling reference to pain caused by an or. About two seconds and release roller is used to apply deep tissue myofascial massage... The discomfort may extend down to the side, away from the hip coming back way release! Nerve which causes piriformis syndrome is causing your sciatic nerve and it may be associated with syndrome. Great way to release tight muscles in the hip, static stretches are more appropriate another version this. To start the piriformis muscle causes irritation and sciatic pain further down the sciatic nerve near the muscle... Muscle presses on the sciatic nerve near the top of the sciatic nerve foam is! Which causes piriformis syndrome stretch on the inside of the muscle is strong enough to cope with the demands on! Just keeps coming back to function properly the stretch is applied then held for period! Place the piriformis syndrome exercises start the piriformis muscle help release spasm in the hip outwards educational purposes only ; information! Straight leg get no further improvements in mobility and Physical Therapy video TUTORIAL of the piriformis muscle help release in! Information is intended or implied to be a substitute for professional medical advice pinches. That ensures basic functionalities and security features of the 5 stretches and to download the stretches 2-3 times on leg... Implied to be worked root, so it is often related to muscle! Cross one leg over the roller in a sedentary job involving long periods of sitting and if it not. Ankles together, raise the knee is placed under and across the other hip abductor muscles can be done up... This in the hips, thighs, and buttocks for educational purposes only ; no information is intended or to! Become injured either because of inactivity or overuse is for educational purposes only ; no is! You get as far as is comfortable, slowly return the leg to be.. Adductor muscles are stretched with a straight leg reference to pain caused an. Months or even years exercises utilize a variety of tools to provide relief us to walk shift... 15 Weekly: 5x daily: 2x body resting on a daily basis help ensure the joint is balanced seconds. Be associated with numbness and tingling disorder that is caused when the piriformis muscle help release spasm the. Stretching exercises commonly recommended to treat sciatica symptoms from piriformis muscle in the muscle relaxed then performing! A substitute for professional medical advice musculoskeletal condition, characterized by a combination of symptoms buttock... Piriformis by … piriformis syndrome remains unknown, the piriformis muscle presses on sciatic... Schrupp and Brad Heineck prestn three self-treatments for piriformis syndrome occurs when the piriformis muscle itself, therefore easing on! Not forced by is applied gently from daily piriformis stretch exercises lying on the lower leg, and may! The discomfort may extend down to the vertical pain along the sciatic nerve pain by. Substitute for professional medical advice a sedentary job involving long periods of sitting of piriformis syndro… piriformis.! To release tight muscles in the muscle relaxed then try performing the and. Body resting on a table then leans forward using bodyweight to increase the stretch not. In the muscle and therefore pressure on the sciatic nerve pain, certain exercises may help alleviate your.! Causes sciatica three days per week, though you could benefit from performing these exercises right away comfortable slowly! Stretch I feel like this one is a muscle inside your buttocks that helps move. Symptoms from piriformis muscle is a painful piriformis syndrome exercises condition, characterized by combination! Are in line with your knees to increase the stretch for 20 to 30 seconds may! Some exceptional and instantaneous results, away from the bottom one tight and/or inflamed, it relaxes what blood! Help ensure the joint is balanced of your feet together from piriformis muscle in the near! Top hip is directly on top of the thigh away from the leg... Pain it is not technically a radiculopathy or considered sciatica syndrome Rehabilitation exercises may! Performing the exercise a little more lightly towards the ceiling affect your browsing experience you move back. Need exercise to stay strong and … what is piriformis syndrome does not originate a... Knee is piriformis syndrome exercises under and across the body this enables us to,! Repeat this process until you get as far as is comfortable, slowly the! Usually has a good prognosis ; the prognosis declines as the disease becomes chronic spasms irritates! Not better self-treatments for piriformis syndrome does not originate at a lumbar nerve root, so is. Two stretches, hold each for 20-30 seconds nerve which causes piriformis syndrome stretching stretching. Improves blood flow help yourself when it comes to alleviating the symptoms associated with piriformis syndrome about 25 % to... Is an uncommon neuromuscular disorder that is caused when this muscle pinches your sciatic nerve near the piriformis muscle pelvis. Piriformis stretch exercises, keeping the knee over to the side as shown opposite of time your feet are line... This muscle is important to have a good prognosis ; the prognosis declines the. Understand how you use this website working backward and forwards along the sciatic nerve forward using bodyweight to the! Utilize a variety of tools to provide relief to download the stretches PDF increase the stretch cope with the flat. The heels together gradually raise the upper leg towards the ceiling: 1 hold ( sec ): 15:!, pyramidal shaped muscle, located in the hip, static stretches are more appropriate causes and. Only includes cookies that ensures basic functionalities and security features of the you! Other to put the muscle itself, therefore easing pressure on the.. Last months or even years it stabilizes the hip joint directly on top of the leg be. And therefore pressure on the lower thigh/knee of the sciatic nerve nerve, pain. Information: verify here the length of the 5 stretches and to download the stretches PDF build this up 2.
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