Standing Piriformis Release (Trigger Point/ Self Myofascial Release/ Back Pain/ Sciatica)

Using a tennis ball, trigger point ball or hockey ball to mobilise and release the soft tissues in the piriformis muscle in the hips. This can also be completed seated.

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INSTRUCTIONS:
Standing against a wall, place the tennis ball under your 'cheek'. 

Turning on an angle towards the ball, ease in and breathe! You are in charge of the pressure. If it's too much then back away a little. You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath. 

You should feel the discomfort reduce. If it increases then move off and look again. 

Stay on one side for around 2-3 minutes as you find a couple of different 'spots' to work on. 

​Little and often is best but especially before activity and- after periods of inactivity.

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Please note that this information is NOT medical advice. It is used for educational purposes only. 

If you are having pain or health related issues, please visit a healthcare professional. 

If you choose to try some of the exercises, PLEASE use common sense! If something doesn't feel right then DON'T DO IT! 

Please note that mobilising restricted tissue can be uncomfortable but it should not be unbearable.

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[imrantransam]

I have piriformis syndrome it is really annoying and painful, I am unable to run, have had this issue for years. Will try the tennis ball against the wall technique. Hope it works and I can run freely again. Thanks for posting.