The piriformis is located in the gluteal region, situated partly within the pelvis against the posterior wall. Piriformis syndrome, defined by a compression in the sciatic nerve, causes pain, tingling and numbness in the buttocks. Gluteal strengthening blended with stretching can help relieving piriformis pain.
Clamshells
Clamshells are an introductory gluteal strengthening exercise. Lie on your left side with your right leg stacked on your left leg. Bend both your knees slightly. Raise your right leg and contract your glutes. Your lower body should give the appearance of a clamshell when your top leg separates from the bottom leg. Lift your right leg until you have to deviate your right hip position. Repeat with the other leg.
Bosu Bridges
Bosu bridges activate the gluteus maximus through hip extension. A bosu ball creates a deeper challenge by providing an unstable surface. Place the bosu ball with the half physio ball side up. Lie on your back with your knees bent and your feet flat on bosu. Align your feet, knees and hips. Lift your hips and tighten your glutes and abdominals. At a full hip extension, hold a glute and abdominal contraction for about five seconds. Slowly allow your hips and trunk to move downward. Maintain your gluteal and abdominal contraction during the lowering phase. Begin another bridge when your hips are just short of touching the floor. Focus on hip extension and not lumbar extension, coming off the floor. Don't tense your shoulders.
Stand Hip Abduction
Standing hip abduction strengthens the post gluteus medius from a weight bearing stance. Place a weight cuff around each ankle. Most people find three- or five-pound weight cuffs work well. Stand up with your hands flat on a wall. Keep both your legs straight and your left toe even with your right heel. Gradually move your left leg laterally away from your body. Hold your left leg for three seconds at a maximum hip abduction. Bring your left leg back toward your body until it gets to its starting point. Change leg positions after completing a full set of repetitions. Do not shift your hips to get you more lateral leg movement.
Pretzel Stretch
The pretzel stretch is the best isolated flexibility tool for the piriformis. Lie on your back with both your knees bent and feet flat on the floor. Place the outside of your left foot on the front of your right knee. Lift your right leg up and toward you. Grab the back of your right thigh with both hands. Hold your right leg up for a 30 second count. Complete two bouts of 30 seconds with each of your legs. Try not to pull your leg further to get a better stretch. Once you feel a moderate stretch, hold it.
References
- "Evaluation of Orthopedic and Athletic Injuries"; Chad Strakey, Jeffrey L. Ryan ; 2001
- "Benefits of Exercises and Yoga Stretches for Low Back Pain"; Andrew F. ; Kindle Books ; 2010
