If you have problems with your piriformis, then you know all too well what a pain in the butt it is to have pain in your butt. The piriformis is a muscle in your buttocks area that works to rotate your thigh and extend and abduct your hip when the hip flexes. If you have pain in buttocks, consult a health professional for specific treatment. If you are interested in strengthening your piriformis to help keep problems from arising, certain exercises can target this muscle and help keep you pain free.
On Your Side
Physical therapist David Dansereau suggests on his website, MyPhysicalTherapyCoach.com, that the piriformis can be strengthened with side leg lifts. To do this exercise, lie on your side with your body in a straight line. Place your top leg on your bottom leg and contract your abs. Point the toes of your top leg toward the ground and slowly raise that leg. You should be leading with your heel. After working one side, roll to the other side and repeat the exercise movement. Perform 10 to 15 reps on each leg. Do this exercise two to three times per week.
Exercise Band Openers
This exercise requires the use of an exercise band. From a seated position, place your exercise band around your legs just above your knees. Begin with your feet and legs together, and then open your legs as wide as possible. After you move your legs as far apart as you can, return your legs to the starting position and repeat the movement for a total of 10 to 15 times. You should feel this movement in your buttocks area. Keep the exercise movement slow and controlled throughout. Perform this exercise two to three days per week.
On All Fours
According to Dansereau, you can strengthen your piriformis with another leg lift exercise that you perform on your hands and knees. To start, get down on your hands and knees with your upper body parallel to the ground and your knees and hips bent at a 90-degree angle. Lift one knee a few inches off the ground, then raise it out to the side. Try to move it as far to the side as possible without rotating your hips or upper body. Bring the knee back under your body and do 10 to 15 reps on each side. Add this exercise to your workout routine two to three days per week.
Toe Rotations
While a toe rotation may seem easy when you begin, it is a good exercise to help strengthen and stretch your piriformis. From a standing position, lift one foot slightly off the ground. Then, rotate your toes inward as far as possible. Hold this position for 10 seconds and repeat the exercise 10 times. By the end of the exercise, it won't feel easy at all. Do this exercise two to three times a week.
