Exercises For Piriformis Syndrome: Fix That Pain in your Butt

Timestamps:
1:03 What is the piriformis?
2:21 What is piriformis syndrome?
3:18 How to test For piriformis syndrome
5:36 Daily [P]rehab tips for piriformis syndrome
6:45 Stretches for piriformis syndrome
8:45 Easy exercises for piriformis syndrome
11:20 Harder exercises for piriformis syndrome
12:58 Exercises to avoid with piriformis syndrome

Have you been dealing with a nagging pain in your buttock that just doesn’t want to go away? You’ve tried everything. Ice, heat, massaging the area, but nothing is working! It may be due to a condition known as ‘Piriformis Syndrome’, but we’re going to update you on this mysterious diagnosis that still seems to cause a lot of confusion in the healthcare field, More importantly, we’re going to help you take care of that annoying pain in the butt with the right dose of education and exercise!

Follow along as we break down everything you need to know about Piriformis Syndrome

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[SplashFireFilms]

this is very helpful, love the tests, thankz for the help

[olafhirczy]

Great video. very informativ. Great help for my pain.

[josepinchero]

I would like a Prehad program that is a general "stay healthy and strong" for older athletes. this program would be a set of routines to round out strong glutes, hamstrings, ab/ductors, mobility for too much sitting, healthy and strong shoulders, rotators...stuff like this.

[dineshdj]

Got this when I needed the most ....thank you prehabguys.

[jctai]

Thank you for this! I've dealt with this for many years and have a got a hold of it thanks to my physio but it is ALWAYS good to have more knowledge and add to the toolkit! 👍

[nadiasalcedo]

Hi! Love the video! I was wondering if we do the exercises in sets/ reps or holds? Thank you!

[AMITSHARMA-gqnl]

Wow!!! Its just wonderful and awesome. Its been 2 years ..since then i am more inclined towards stretching the pirifomis muscle. Strengthening the core may help me out relieving the pain .
Will you suggest me for Needle therapy for pirifomis?

[achi]

Thank you for the information may god bless you

[rajinimurali]

Hi
It was so clear to understand. Thank you very much for your Video.
can i use exercise bike when inhave piriformis Syndrome..please advise

[DW-thws]

I’ve watched hundred of videos on this and this one seems to hit the nail on the head. Everyone says to stretch but I totally agree it needs to be strengthened. I can’t wait to do these Ex cerci see and see my progress. How often is it okay to do the exercises?

[mikevaughn]

Great video and awesome tips! Any pointers or ideas for dealing with piriformis problems after having hip surgery for FAI and using a heel lift on the same side

[mikevaughn]

Would love more videos dealing with hip problems from using heel lifts

[notmyrealname]

Great video. Does cycling on a turbo trainer make this worse?

[susanareid]

Great info, thx. What other exercises should be avoided?

[sofiaw]

Hi guys, great video. any rehab exercises for sacrospinous /sacrotuberous or Quardatus femoris ? Thanks again

[annemills]

Some useful exercises. Thank you. Some side views of the exerciser doing the moves would also be useful to see as sometimes it’s difficult to see the movements because of the darker clothing. Thanks

[rachaeltatarka]

This was so helpful! Thank you!
I sprained my ankle a few months ago and ever since I have been having a pain in my butt. Would you say compensation like that would make this muscle irritated?
Also, do you have a band preference or recommend a good one?

[algon]

Great video guys!!
An old injury left me with my right knee misaligned from my foot basically putting me on a "normal" hip abduction and knee internal rotation. I have implemented some of these moves as warm ups before squat and deadlift but my glute is always in pain after workout. Any recommendations?

[aliabi]

Amazed by Arash hip internal rotation 😁 is assisted single leg rdl an option? Or while you prehab just rdl light weight… what about assisted rdl airplane to build strength and awareness of the hip rotation?

[TC-knkk]

Hopefully this can help someone. Please try it!
If you do a video, please coin it the 'TT piriformis stretch' :)


The stretches that give me instant and most relief, and can be done in
bed:

1a. Lay with knees pointed up and feet close to butt about shoulder
width apart.
1b. On the side of pain, rotate the knee inward so that the bottom of
the foot is parallel with the body.
1c. Put the other leg, foot, or ankle over knee of the side of pain to
hold it down for the stretch.
It'll feel great and will stretch not just the piriformis but the entire
butt and hip and lower back.

2a. Lay with knees pointed up and feet close to butt about shoulder width
apart.
2b. On the side of pain, drop the knee so that it points forward and the
foot is next to the hip.
2c. Take your hand and push upward on the foot.
It'll feel great and will stretch not just the piriformis but the entire
butt and hip and lower back.

I've experience sciatic pain from my butt down to my toes possibly due
to excessive sitting at my work and hill hiking.
The figure 4 stretch sometimes work, but not always. My butt will spasm
and tighten up throughout the day.
What I became aware of is I sit crossed legs in a butterfly manner a
lot, to take pressure off the pain, but it was making it worse. The
stretches above puts the muscle in the opposite direction and the next
day I was pain free.