Top 3 Exercises for Piriformis Syndrome
The first exercise that we are going to do is a piriformis stretch. There are 2 different variations that we use in the . The first is laying down, bend one knee up. So if you want to stretch the right piriformis, you bend the left knee up. Cross the right leg over the left leg. Reach across with the opposite hand, the left hand, and pull towards you. You should feel this directly in your butt muscle, your piriformis muscle. In the , we hold that for 30 seconds and we do 3 of them. One variation to that especially for people that have hip arthritis or hip osteoarthritis, we will do it this way: Put your hand here and press down. My personal preference is the first method but we have had.
A lot of people who like this as well. And they still get that buttock stretch. The second exercise that we are going to do is another piriformis stretch. This is a little more advanced especially for runners. How we do it is this: start with your leg propped up. This would be to stretch the left piriformis. Left leg is up crossed over, then you can lean forward. So definitely more advanced than the first one but on this we do the same thing, hold for 30 seconds and we do this 3 times in the . The third exercise that we are going to doâ€¦the first 2 were stretching. The third one is going to be one to strengthen the piriformis muscle and this is the best one that I know.
Of. It fires the piriformis in all 3 ways that it moves your hip joint. The first one is to turn your leg out. The next one is to lift your leg out. And it also extends the hip. So it does all 3 of those. We call this the prone figure 4 isometric. What you do is you lay on a mat table or on a bench or on the side of a bed or a sofa. Lay on your stomach and position one leg off the edge, the leg that you want to exercise. Lock your foot behind your opposite knee then raise your knee up. You should feel this fire in your buttocks muscle pretty good. We do a 5 second hold. We start with 10 of these in the . When we are talking about piriformis syndrome, the first thing that we want to do is.
Define what is the piriformis? Also we want to look at what is a syndrome? The piriformis is a muscle in your rear. It attaches to the side of the tailbone. This would be a person standing facing that direction. This is the tailbone. This is the right half of the pelvis. This is the left half of the pelvis. The piriformis attaches to the front side of the tailbone and comes across and attaches over here to the top of your thigh bone. Piriformis is a muscle syndrome which means a cluster of signs and symptoms with no known cause. With piriformis syndrome, there are 4 or 5 main causes. The most common is that there is an underlying pelvic issue where the pelvis isn’t moving the way.
That it is supposed to. That puts extra pressure on the piriformis and that creates sciatic nerve problems. The one thing with piriformis syndrome the way that it is commonly used at least in our area of the Eastern United States, is if the lumbar spine is ruled out, so there is no problem in the low back but the person has sciatica meaning that nerve pain down the back of the leg. Many times that is attributed to piriformis syndrome.
Piriformis Syndrome Stretches Exercises Ask Jo
Ohhh! Hey everybody, it’s Jo, and today I’m gonna show you some stretches and exercises for piriformis syndrome. It’s literally a pain in the mutt, I mean butt. Let’s get started. The first two stretches I’m gonna show you are modified stretches. The best way to do them is lying down, but sometimes you just don’t have time to lie down, maybe you’re at work and you want to stretch out, or maybe you aren’t comfortable lying down on the ground. So just seated in a chair, take the leg of the side that you want to stretch, so if it’s my left side, I’m gonna cross it over into a figure 4 position. So if I’m looking down, I see the number 4. You’re gonna feel that stretch right on that bottom area there, and.
If this isn’t quite enough, try and keep your back straight, and just bend forward at your hips. And right about there I can feel just on my bottom right where I’m sitting, the stretch. And that’s where that piriformis stretch is. So if you need even more, some people will kind of take their leg a little bit and then pull towards them. And just hold that stretch for about 30 seconds, come back up and then do that 3 times. Then the next one is crossing the knee over to the opposite shoulder. So this time still almost in that figure 4 position except you don’t bring the knee down. You take your opposite hand and pull that knee up towards the opposite side. So again, I feel that stretch in that piriformis.
Area. But it changes just a little bit so it’s right here verses maybe at the bottom. Again holding that for about 30 seconds. Some people kind of like to come in and hug it, and then relax and do that 3 times as well. So now I’m gonna show you the versions on the ground and some exercises as well. So now I’m gonna show you the same 2 stretches lying down. So just lie down on the ground. Prop both knees up. Be nice and relaxed, and the same thing, you’re gonna go into that figure 4 position where you take the side you want to stretch and cross it over where your ankle is just right above your knee. Now this time instead of bringing your body up, you’re gonna bring your legs to you. So.
Take your hands and grab the other side just below the knee and pull it towards you. So again, I’m feeling that stretch right on that bottom area right there. And you want to hold that for 30 seconds, relax and then do that 3 times. Then the knee to the opposite shoulder, still in this position, this time take that right hand, and pull it over towards the right shoulder. Your leg doesn’t necessarily have to stay on the other one. If you’re a little more flexible, you can bring it all the way up and over, or even slightly hug it. But it’s not straight up, it’s over at an angle. And again, this time it’s a little bit lower of a stretch, but you’re still stretching that piriformis area. Holding that for 30.
Seconds and then coming back down and doing that 3 times. So now for some exercises.You’re gonna roll over onto your side. Bring your knees together and bent. You want your hips to be perpendicular to the ground. You’re gonna do a clam shell now. So with the clam shell, a lit of time your hips are gonna want to roll back, but try and keep it nice and straight, up and down, and just take that top leg and lift it up. So it doesn’t have to go high cause if you go real high, you’re gonna want to roll back. And if you’re having a hard time keeping your hips up and down, you can put your back against a wall and then bring it up. So just nice and slow up and come back down. And that’s working those glutes.
And that piriformis area back there. So these are a little tougher than they look. Just start off with 10 15 of them. And then you can work your way up to 20 25. If that becomes easy, you can take a little ankle weight and put it around your thigh, or you can take a resistive band and wrap it around your legs and then again lifting up. THe next exercise is gonna be a side plank. So this time, you’re gonna straighten out your legs. Make sure your elbow is pretty close underneath your shoulder. Pretty much in alignment. The legs are nice and straight, so they’re not up this way. And you’re just gonna come up trying to be in as much of a straight line as you can. And just start off with about 10 seconds,.
Come back down, try to work your way up to 30 seconds to a minute. If that’s too hard to start off with, you can just go at your knees and come up and start off with this and work your way up. And once that becomes easy, then you can go back to straight leg and then come all the way up. With the side you want to work towards the ground. And then the last exercise is gonna be over on your stomach. So this time, the side that you want to work, you’re gonna bend your knee up where your foot is towards the ceiling. And then just lift it up and slowly come back down. Now try and keep your hips level on the ground. Sometimes people kind of want to roll and come up, but really try and keep them down.