The KEY To Fix Piriformis Syndrome … For Good. (DON’T stretch it!)

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.

0:00 Intro
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
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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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Say ‘Hi!’ on social media:

#bodyfixexercises #piriformissyndrome #piriformis

[howarddavies]

I understand that there are two types of Piriformis syndrome both short and long. There are different exercises for each type. I have short Pirifomis syndrome which means if I exercise as I would for the long type I would strengthen the muscle in its already contracted state making my situation even worse. Squat University has a video on this condition, and after one month of the exercises I am almost completely out of pain.I hope this helps someone out as it's been a very debilitating experience. Great video.

[dfaad]

This was absolutely the most useful randomly suggested video I've ever had. THANKYOU for such a direct, clear video!

[sueh]

Great information and exercises. Loved the cat movement as well. Very funny 😂❤

[hael]

The key if you have chronic piriformis and can't get any result with anything you try is to get a botox injection. That's what I did after 2 years of misery. I am finally able to work on rehabilitation without flaring it up.

[coltkimbrell]

Just wanted to thank you for this video! I have been battling issues for years and have been to physical therapy with no relief. After doing these exercises for even a couple days I started noticing a difference! Each day that I do these, I (safely) push myself to do hold longer and the results are amazing. Thank you so much!

[OzarksUSA]

My pain is really bad, it regularly reaches an 8. I am going to try these exercises. The way you explained it and what you said about stretching makes a lot of sense.

[chch]

Excellent.
I was waiting for something with the cat. 😂

[KrissaSR]

The cat part could be therapeutic, too, if it distracts you from your piriformis pain for a bit.

[miker.]

I’m confused…… you say don’t stretch the piriformis, so what are you stretching in the above video?

[_stone_]

Thank you!!! (The cat claw at the end of the video!!!😅😂😅)

[mariaryan]

I have piriformis syndrome in both legs and did the first three of these exercises yesterday, lightly, holding the stretches only for a second or two. Afterwards, however, I felt some sharp pains in the back of my legs, which I haven’t had before. It was difficult to walk. It’s somewhat better today but I’ve had the sharp pain again a few times in both legs. It’s also the first time that I’ve started to feel pain when sitting down, as opposed to just standing and walking. Why has this happened? I assume I should discontinue these stretches?

[suyasaba]

how do you know if you have long or short piriformis syndrome?

[markinnis]

If i could sit like that and cross my leg like that, i wouldn't have a problem. 😂😂😂😂😂😂😂😂

[TASIAawful]

When I did the leg cross stretch (the first exercise) I really could feel the muscle pain on my bottom stretching thank you for these exercises I walk every day and I think I’ve strained myself through walking I’ve no idea what’s happened really. Love your cat too they are so cheeky 😂

[nylekiteaseli]

Piriformis sindrome Sdh kualami dan aku sdh sembuh ternyata obatnya sepele pdhal sekian lama menderita tdk tahu mau gimana lagi

[marymorris]

Bonus stress-relief points for the kitty!

[gdejo]

Excellent presentation, thank you. I developed long tight piriformis through extensive sitting while crossing legs. Would all these exercises be applicable in my case?

[nashvilletrish]

I am presently unable to cross my leg in the position needed for the seated chair resistance exercise on the effected side. I will work on the other side and other moves you recommend and hopefully build up to it. Thank you!

[MOON-pejm]

I stopped stretching it week ago and already feeling better most of the time. If I accidentally sit in a position that feel stretching it then it starts flaring it

[rolandcortes]

OF ALL EXCERCISES ONLY THE CLAMSHELL AND COBRA I LIKE.KEPT ME COMPORTABLE WITH MY SCIATIC PAIN. SORRY.