Your Program for the Piriformis Syndrom
The Piriformis syndrome describes a muscular dysfunction in the gluteal muscle, more precisely in the piriformis muscle. The consequences are local pain in the muscle. Often, there is also pain that radiates to neighboring regions, such as the buttocks and legs. This is the case when muscles or nerves are involved. One of the most commonly affected is the sciatic nerve. In the following you'll learn how to reduce tension in the muscle while stabilizing the region with the best exercises.
- Piriformis trigger
Trigger gluteus medius
Hip program with Maren
From the push-up position, bring one thigh forward and angle the leg. The larger the angle at the knee joint, the more intense the stretch. The back leg rests stretched on the floor. Be sure to keep your pelvis parallel and bring your buttocks toward the mat. Start with your hands propped up in front of you and move further down if necessary, supporting yourself on your forearms or resting your upper body over your bent leg.
For the knee-saving alternative, lie on your back, place your feet up and rest your right foot on your left thigh. From the position, push your right knee away from you. Alternatively, grap your left thigh or shin and pull it toward you.
To find the piriformis, palpate the thigh bone below your hip bone. Shift your weight to the opposite leg and rotate your leg outward. This allows you to feel the thigh bone. The piriformis runs across the buttocks to the ilium. Because the piriformis lies under the gluteal muscles, it is not always easy to find.
To trigger the area, lie on your back with your legs bent. Position the Triggerding underneath one buttock by shifting your weight to the other side. Stay static on the spot at first and then begin to move your leg by pulling your knee toward your body or rotating it outward.
Trigger gluteus medius
The gluteus medius is responsible for external rotation of the hip, so it's easy to feel when you spread your leg away from your body in a similar fashion. The muscle is located above the piriformis, almost at the level of the hip bone.
Once you have found the muscle, you can start triggering. Lie down on the mat, put your feet up and position the trigger thing under your buttocks. We recommend that you stay here for a few seconds. Then start to move a little by lifting your leg or rotating it outwards. Feel free to try something out here.
To stabilize the hips and torso, the glute bridge is a must. Lie on your back, place your feet close to your buttocks and lift your pelvis until you can no longer see your knees. Work with repetitions at first.
For the advanced variation, hold the position at the top and alternate lifting your leg in. Keep your knees level throughout and your hip bones parallel.