The solution to Piriformis Syndrome (Piriformis Syndrome)

Piriformis Syndrome

The first thing you need to do when you have Piriformis Syndrome is "think" I know it hard to do when you have pain and stress is building but you have to identify those activities that are putting your self at rick. Those activities that are repetitive and over developing some muscle groups and do not address others.

In some cases you will have to stop exercising or at least stop doing the same exercises everyday, one example is if you treadmill everyday try walking backwards on it, go slow and hold on but changing the activity will stop the over development and help minimize the imbalances.

The action plan you come up with will need to have a whole body assessment phase looking for muscle imbalance and postural dysfunctions as the base of your recovery you should not even start or even try to do a single stretch or exercise before you get assessed, that is why I not giving you a single activity to try. Sorry...

To list some other good treatments for Piriformis Syndrome, you can try Trigger Point therapy if you have Piriformis Syndrome, you have Trigger Points in your Piriformis and other muscles there is no way that you can not, they go hand in hand. Stress reduction, drinking more water, inversion therapy, some seating devices work great at minimizing the pressure on the nerve...

What it boils down to is education coupled with action towards the root causes, not just addressing the symptoms of your pain, there is a huge difference and the results will show in the level of frustration you have not to mention the quicker the relief you will get.

Piriformis Syndrome

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How to Stretch the Piriformis Muscle (Piriformis Syndrome)

Piriformis Syndrome

Simple Piriformis Muscle Stretch Options

Sitting Cross-Legged. One of the easiest ways to keep your hips open and stretch your piriformis muscle is by sitting cross-legged on the floor for several minutes a day.
Piriformis Chair Stretch. Another easy way to stretch out the piriformis, especially if you have a desk job, is to cross one leg over the other with your ankle resting on the knee of the opposite leg. Gently press down on the inside of the knee and slowly lean forward until you feel a mild stretch in the hips.
Floor Piriformis Stretch. A more intense stretch can be performed while laying on your back on the floor. Cross the right leg over the left, with the right ankle resting on the left knee. Slowly lift the left foot off the floor and toward you while you apply gentle pressure to the inside of the right knee. Hold 20 to 30 seconds, and repeat on the other side.

Advanced Piriformis Stretch - Pigeon Pose

This stretch, pictured above, is a more advanced piriformis and hip stretch, in which you use your whole body weight to stretch the piriformis, the IT band and other hip rotators. Use caution as you get in to and out of this pose.

• Start in a push-up position on your hand and toes.
• Slide your right knee forward toward your right hand. Angle your knee, so the outer ankle is touching the floor (see picture).
• Slide your left leg back as far as comfortable.
• Keep your hips square to the floor.
• You should feel a deep stretch in your right glutes (buttock), hip and the outer thigh.
• You can either stay up on your hands or fold forward and let your forearms rest on the floor in front of you or fully extend your arm in front of you.
• Breathe slowly and deeply from your belly. Hold the stretch 30 seconds to 60 seconds and release. Repeat on the other leg.

Piriformis Syndrome

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