Don’t stretch your piriformis! Piriformis Syndrome is caused by a tight piriformis, not a short piriformis, so stretches often don’t work! Static stretching is NOT the best way to relax your piriformis. Dynamic stretching (moving the muscle) and gradual strengthening is much more effective. It allows the muscle spindles to start firing again properly and gets blood flow through the muscle to relax it.
0:23 How to know if you have Piriformis Syndrome
0:41 Causes. What to Avoid.
0:53 EXERCISE 1. Dynamic Stretch
1:36 EXERCISE 2. Clams With Progressive Holds
2:24 EXERCISE 3. External Rotation Bridges
3:13 EXERCISE 4. Fire Hydrants
3:46 How to progress
4:10 Outro & Cat Blooper
HOW TO DO THESE SCIATICA EXERCISES / BUTTOCK PAIN EXERCISES:
These exercises can help for any gluteal pain that is right in the middle of your butt, or sciatic pain that goes down the back of your thigh from your gluteal muscles. Just don’t overdo them in the first few days. Start with the first two or three exercises until you feel a gentle burn in the middle of your glutes telling you the muscle have had a bit of a workout, then stop for that day. You can build it up over time to prevent recurrences.
HOW TO KNOW IF YOU HAVE PIRIFORMIS SYNDROME.
If you have 3 or 4 of these…
• pain right in the middle of the gluteal region & possibly into the back of the thigh
• the piriformis is tender to press
• it tends to hurt while you’re sitting
• and it hurts in that spot when you stretch the piriformis
CAUSES OF PIRIFORMIS SYNDROME. WHAT TO AVOID:
A tight piriformis—and other external rotators of the hip—can come from overuse, like in running, or compression from sitting all day. So, try to minimise sport and prolonged sitting until you feel better.
NOTE: The modern name for “Piriformis Syndrome” is “Deep Gluteal Syndrome” because there are often other muscles (other external hip rotators) and structures that can irritate the sciatic nerve.
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