How’d you like an elbow in that pain in the butt? Regardless if it is eccentrically loaded (weak) or concentrically loaded (taut) the Piriformis muscle can be a real pain in the butt. It often mimics sciatic pain, it can literally affect the sciatic nerve. Stay tuned for my videos on stretching and strengthening specific muscles to keep out of pain. If you are in the Austin, Texas area and need massage therapy book with me. I travel to you💪🚙 #piriformis#sciatic#massagetherapy#stretch
There is not a month that goes by, where I don’t treat a client suffering from Sciatica. Sciatica is basically pain that originates from the back and travels down the leg caused from impingement on the sciatic nerve. There is a muscle that lies deep within the bum called the piriformis muscle – sometimes this muscle can become tight or go
into spasm which can put pressure onto the sciatic nerve.
Other common causes of Sciatica that I see are:
* Obesity: more stress, due to weight, on your spine can cause pressure.
* Sedentary lifestyle: Sitting for long periods of time can contribute to development of sciatica.
* Diabetes: this can lead to increase risk of nerve damage and contribute to development.
Exercises that strengthen and improve flexibility in the legs, bum, lower back and feet - also help with pain!
Step by step:
- Lie on your back. Bend your left leg and rest your right foot on your left thigh.
- Grasp your left thigh and pull it towards you. Keep the base of your spine on the floor throughout and your hips straight. You should feel the stretch in your right buttock. - Hold for 20 to 30 seconds while taking deep breaths.
- Repeat 2 or 3 times with each leg.
* Use a towel around your thigh if you can't hold it.
Usein ongelman syy ja ratkaisu on aivan silmien edessä. Esimerkki: kuvassa piilee syy kireään pakaralihakseen joka on osasyy selkäkivuille. Olen istunut samalla tavoin jalat ristittynä kaikki työpäivät. #piriformis -like #legscrossed#ergonomics#ergonomia
BACK PAIN? RELEASE YOUR PIRFORMIS: I have been increasing my running mileage lately, and have noticed increasing bad back pain on my right side.... corresponding, of course, to pain in my right glute.
Running, when performed properly is a pushing motion from when the mid-foot strikes the ground. This pushing contributes to the tightness and soreness that can affect the gluteal complex and piriformis muscle. When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, even shooting nerve pain down your leg due to sciatica.
The gluteus pirformis laterally (outwardly) rotates flexed thighs. Abduction of the flexed thigh is important in running because it shifts your bodyweight to the opposite side of the foot being lifted, which keeps you from falling. It’s helpful to “dejunk” the muscles and fascia to alleviate having a tight pirformis (cause trust me when it’s angry it SUCKS). Try releasing it as shown- it hurts, but that’s an indicator you need to dejunk. When the muscles get bound up or there are knots that you can feel, it’s the result of dense bands of connective tissue that have trapped metabolic waste in your body. By performing this release, you can start to break through the build-up.
I use a small ball- as shown. Sit on the floor, knees bent. Keep one foot flat on the floor and cross the other ankle to rest on the opposite thigh close to the knee. Slowly raise your hips a little and find the piriformis muscle which runs from the top of your upper leg bone to the back of your pelvis.....basically the back corner of you butt. Stick the ball there and lower your weight on to it. You’ll know you hit the right spot cause it’ll scream. Take your time sinking deeper and hold against the ball for :30 to 5 mins as needed until the tenderness starts to dissipate.
Follow @allisonmoyer #allifitness
Isolate your PIRIFORMIS muscle (helps rotate the hip and works with your obturator externus and gemellus inferior) on the reformer with the this amazing exercise! Feel your butt burn with these small controlled movements.
The Piriformis Muscle:
What causes the Piriformis syndrome? is a condition in which a tight piriformis muscle compresses against the sciatic nerve, causing symptoms of sciatica into the lower extremity. The sciatic nerve usually exits from the internal pelvic cavity into the buttock/gluteal region between the piriformis and the superior gemellus muscles.
The Stretch Joint technique of assisted stretch helps alleviate back pain that could might as well originate from the piriformis muscle. Because it starts at the lower spine and connects to the upper surface of each femur, your thigh bone, which functions to assist in rotating the hip and the foot outward, it's important that, stretching and opening (traction) of the hip is the first step, then the glutes, and then work your way stretching the back. Guaranteed it will help lower back pain.
💥Do you have nagging buttock Pain?💥
Try foam rolling your glute
✅Place one foot over your knee
✅Shift your weight into the opposite buttock
✅Roll up and down to find the sore areas. Hold the foam roll on the sore areas until they reduce.
Do you know of anyone complaining of nagging pain? Tag them and have them try this!
This information represents my own opinions and does not represent medical advice. Consult a healthcare provider for any medical issues that you may be having.
Credit (for this picture) to the Essential Anatomy App
It took me a good 5 minutes to put my pants on this morning, but I got a hell of a workout in once I made it to the gym! LOL 🤣
It sucks being in pain. My piriformis muscle has been causing me grief for the past couple of months. I'm not sure what caused it or why it's not getting better, but I'm SOOOOOOO ready to kick it to the curb.
I've been missing out on lifting on leg days because I don't want to aggravate it. Which is why my new fave is training upper body. I still manage to squeeze in some lower body body weight pilates and light weight lifting to keep myself proportionate, but it's nowhere near what I used to do. Just gotta adapt and modify. Nothing more I can do until this pain in the ass goes away!
3 sets 10 reps
Assisted pull up
Seated cable row
Overhead straight arm cable pullover
Straight arm pulldown
Narrow grip pulldown
Single arm pulldown
Low cable row
Single arm low cable row
30 second intervals
Cross over crunch Right
Cross over crunch Left
Over the rainbow plank
Over the rainbow plank
Cross over crunch Right
Over the rainbow plank
Cross over crunch Right
I THINK PIRIFORMIS SYNDROME ISN'T A PIRIFORMIS ISSUE
The diagnosis of piriformis syndrome or piriformis related nerve pain is a murky one. It's very rarely clear cut and it's often given to people that have had nerve pain but not responded to typical treatments.
⚡I tend to approach it from the perspective of a sensitive nerve rather than any type of piriformis compression issue.
There are sciatic nerve variatiants where it can pierce through the piriformis but recent research suggests that there is no difference in piriformis, buttock, or sciatic pain in people with these variants vs a standard nerve anatomy (Bartret 2018 for those who want to read). 📑
Given this insight, I feel that we need to be changing our narrative as the thought of someone's pain being caused by nonmodifiable anatomy is not very reassuring and almost certainly sets a poor expectation for recovery, which is big.
So if we change our approach and look at it as a sensitized nerve, it becomes a lot more manageable. We can then look for things that alleviate and provoke it, much like any other nerve sensitivity.
🍑 The sciatic does pass through that glute region and may make it more sensitive there. I dealt with that when I had sciatica myself. In cases where butt pain is present, the stretch often feels good, and can temporarily alleviate that sense of tension there.
In terms of things that can provoke it, it might be particular movements, positions, or volumes of work. I've seen walking with shorter steps help. Altering ranges of motion on workouts. Not sitting as long. Going for walks and moving throughout the day. Or just trying to not be as stressed.
The stretch can certainly help. But also try to keep moving and look for those triggers, find your personal tolerances, and how you can work with them. And realize that your piriformis doesn't have a choke hold on your nerve and it can get better. 🙅🏻♀️
Tag a friend who needs this and share the wealth!
🌟How To Modify Pigeon Pose🌟
Pigeon Pose is HARD. It's a huge stretch for your hips and glutes and it may be out of reach for some of us. That's ok, we have options!
But first, why do we want to stretch this area? 🤔The main muscle we are stretching is called the PIRIFORMIS, it is a hip external rotator and stabilizer. It can get tight for many reasons: during pregnancy when there is a lot of extra weight on the pelvis/hips, running, sitting, driving a lot...and more.
➡️Ok, back to the stretches:
1. This is my HONEST PIGEON pose people. My front knee is at 90 degrees to my thigh and my front thigh is directly in front of my hip socket. When I do this, my pelvis is way off the ground and I am uncomfortable trying to find a place to put my hands. Not the best piriformis stretch for me in this moment.
2. Block to the rescue! Keep your honest pigeon and place a block under your glute so you can rest your weight there and try to relax more into the stretch
3. Seated Piriformis Stretch: place your ankle over your opposite knee and keep the foot flexed. To change the intensity of the stretch, scoot your booty towards or away from your legs.
4. Seated Twist Stretch: bend your leg and place the heel as close to the opposite glute as possible. Sit up straight and hug that knee close as you gently twist and place your other hand behind you.
5. Thread the Needle: my favorite of these variations. Place one ankle on the opposite knee and keep the foot flexed. Reach through your legs and grab onto the back of your thigh. Pull the leg close.
These are just a few variations on pigeon pose. Give them a try at home r in your next yoga class! Remember, you don't have to do what everyone else is doing!
If you are a client of mine - past or present- you will be very familiar with this little guy. (I like to call my muscles he) .
✔ The Piriformis is an external rotator helping to rotate and extend the hip backwards. .
✔ This Piriformis is unique because he has the most important nerve in the leg, the sciatic nerve, running right under, over or through it (depending on your body). The sciatic nerve has many jobs but when it is injured it is the most common cause of leg pain. .
✔ This also lends the Piriformis muscle to another name, “The Sciatic Muscle”.
✔ When my clients are experiencing lower back pain/tightness or tender knees this guy is one of my go-tos, along with the hamstrings, abductors and the ITB. .
How do you release this on your own? .
I teach my clients how to release this on a foam roller and/or a ball of choice (I like to use a softball). Sit on the object of choice and pop the foot up on the knee of the opposite leg. Lean into that side until you find the spot- hiding under your glute max. You can roll like this or "flush" it by pulsing the knee. .
Slide to see where this muscle is ➡️➡️➡️
Located deep to glute max muscle. Because it is just superior to the sciatic nerve, when Piriformis is tight it will mimic sciatic like symptoms by compressing this nerve. This is known as Piriformis Syndrome.
Symptoms of Piriformis Syndrome include spasm of Piriformis muscle which causes pain, numbness, tingling to the hip, thigh, glutes and send sensations down to the leg to the knee(in most cases). My favorite stretch as everyone knows is the figure 4. Here are 3 variations of it but I find laying on your back to perform the stretch the most effective... Try it!
Key points when stretching:
- hold each stretch 30 seconds then repeat
- stretch both sides of the body equally
- no bouncy movements - stay hydrated
#priformissendromu ; #Siyatik sinirin #piriformis kası tarafından tuzaklanması sonucu kalça ve bacak ağrısı, uyluk arkasına nadiren de bacak ve ayağa yayılan duyu uyarılarını algılamada bozukluk olarak tanımlanmaktadır. Bu hastalarda dokunma duyusu ağrı olarak algılanabilir.
🌟Hüfte 3/3 DEHNUNG sitzend ☑️Ausgangshaltung:
+Beine stehen hüftbreit stabil auf dem Boden +Spannung in der Körpermitte
+ein Bein abwinkeln und drehen, so dass der Fuß zum Oberschenkel des anderen Beins zeigt
+Fuß auf dem Oberschenkel ablegen
+Knie strebt zum Boden
+mit geradem Oberkörper nach vorne lehnen ➡️ Dehnung auf der Beinrückseite /dem Gesäß spürbar
+ruhig weiter atmen und Dehnung dabei leicht erhöhen
🔁beide Seiten etwa 30 sec halten
-Hände können jeweils auf Knie/Fuß abgelegt werden -nicht überdehnen
Piriformis. A largely unknown muscle that sits under your glutes and helps to externally rotate at the hip and stabilise the pelvis when we walk. It also abducts the flexed thigh (think manspreading 😂), which means that for majority of people it is contracted while sitting, making it a very tight and sore overworked muscle.
Because it can be involved in a large range of symptoms in the legs and low back, I recommend to pretty much everyone I see to do this stretch.
Sit with good posture (not slouched) with your feet on the floor and put your ankle onto your opposite knee. Gently push down on your knee with your hand, and you should feel a stretch in the 'glute' area across your buttock. Get to the point where it is uncomfortable but not painful and hold for about 20s. Then make sure to do the other side too!
As always, see your healthcare professional if you're concerned about any symptom you have, and if the stretch causes pain, STOP. Don't be silly about it!
StretchLab Flexologist Training Program - done ✔️
What is StretchLab, you ask? It’s the future of health and wellness!! StretchLab is a place where you can receive one-on-one personalized assisted stretches from professionally trained Flexologists! I am so pumped about StretchLab’s emergence into the wellness world because I see it as a huge opportunity for people to learn how-to take care of their mind and body. Gaining flexibility and ROM shouldn’t just be something yoga instructors and athletes practice 🙅🏻♀️ - it should be something that EVERYONE works on so that they can live a happier, pain and injury free life! ☺️ #truth
DM me if you have any questions or want to have a conversation about the future of preventative medicine 🙌🏻
💥Prolonged Standing Can Be Painful Too!💥
In recent years we’ve been trying to warn against the dangers of sitting, and in response many people have over compensated with standing constantly. This essentially just swapped one overuse issue with another.
The 🔑 yo staying pain free is finding a way to improve that movement diet enough to keep any one tissue from being overloaded. .
🤷🏻♂️However sometimes we can’t modify our stressed due to our job or sport, so when that’s the case we look towards movement snacks.
Here are 3️⃣ movement smacks to offset the stresses of to much standing.
1️⃣ Foot Love! The bottom of the feet are packed with sensory and pain receptors. Keeping those happy with some simple mobility strategies (I love @acumobility level 1 tools for this) is simple but effective.
2️⃣ Upper back Flexion. We often hear about a lack of extension, but the spine needs to have mobility in both directions. If you’re on you feet all day you’ll still need T-spine mobility, and make sure you’re not neglecting that flexion!
3️⃣ Lumbar spine Decompression stretch. This was inspired by the ELDOA system and here are a few set up cues: 🔑- Scoot the butt as close as you can to the wall while still being able to lock the knees out. 🔑- Keep the Ankles in dorsiflexion and Femurs internally rotated. 🔑- Tuck the chin and keep your gaze between the knees. 🔑 - Move Slowly into an overhead position and keep a steady breathing pattern. This is a great stretch to hang out in for 2-5 minutes and can serve as a great reset before bed.
🚨These are not the only areas of concern, but these are great places to start.🚨
Tag a friend who stands all day and needs some guidance of some TLC!
🎶 hello back pain, my old friend... 🎶
There wasn’t a moment that I thought ‘oh no’, there wasn’t a pop, a crack, I hadn’t even moved barely for the whole day before yesterday, let alone much yesterday before it happened.
But here we are.
As far as WHY we’re here, there’s about 10 different possible reasons going through my mind, and after I rest it and recover some, I’ll address those.
But here we are.
When the typical things I do to fix the back pain don’t work, I know I need my chiropractor. But she’s in Russia this week i guess.. So... 😅 after trying all the things, these are the only two that I found are working to take the edge off. Which is ludacris seeming I know, lol. But I’ll do WHATEVER helps because i am not a positive or pleasant human when I’m in chronic annoyyyyyiiiiing pain.
So bet your bottom dollar, if you smell toothpaste, I’m not far away. 🙋🏼♀️ if you struggle with pain, most, like 90 something %of our pain comes from inflammation, (did you know that?) and this may not CORRECT the pain, but praise the Lord it helps take the edge off with the insane anti inflammatory properties of the green lippid mussel. 🙌🏼 If you need to just have a bottle of the Ease on hand, I can hook you up, just let me know. I’m also now a wholesale customer of YL EO, so I can assist you in getting oils as well, though I would prefer you support one of the likely 20 friends you have selling oils as their job. ❤️
Fed up of being a tight arse?
Tidy little stretch for lower back pain relief and general tightness of the arse.
Rumour has it this stretch works better in @gymshark leggings 🤔
Boost by Joakim Karud http://soundcloud.com/joakimkarud
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Piriformis Sendromu, kalçada derine yerleşmiş piriformis kasının spazma uğrayarak kalçadan bacağa doğru uzanan siyatik siniri irrite etmesiyle oluşur. Hastalar kalça bölgesinde ağrı, uzun süre oturmadan sonra ağrı, yataktan çıkarken ağrı şikayetleriyle başvurur. Piriformis sendromunun tedavisi Fizyoterapist tarafından planlanır. Uzun süre oturarak çalışanlarda sık görülür. Germe egzersiziyle piriformis gevşetilir. Kuvvetlendirme egzersizleri ile kas kuvvetlendirilir ve binen yük azalır. Manuel terapi ile ağrılarınız azalır ve yaşam kaliteniz artar. Kişiye özel tedavi programı için bize ulaşabilirsiniz.. #kahramanmaraş#fizyoterapist
NOTHING BETTER THAN PAIN FREE LIVING!!!! Last night at #yoga we did a great hip opening series.
When we were finished the instructor commented that she was impressed by how open my hips are since I do so much to tighten them up as a bodybuilder.
In the moment I shared that because I have had years of #sciatica#ITBand#hipflexor#hamstring and #piriformis issues I am in the habit of nightly stretching
When I got home I thought about the fact that I have been stretching nightly for years... yet this is the first year I have not had weekly if not daily flare ups.
Why is that?!?! Because I have found an incredible all natural solution that is feeding my body on a cellular level while keeping my inflammation levels down!! Definitely #winning at life!
#Repost @defrancosgym with @download_repost
HAND-SUPPORTED ‘FIGURE-4’ SQUATS | PIRIFORMIS STRETCH
I used to do this stretch all the time on Lower Body days, but got away from it for a while. It works wonders for opening up the hips & alleviating sciatica pain 👍🏼
Here‘s how to do it:
1️⃣ Set up a barbell in a rack at waist height
2️⃣ Grab the barbell with a wider-than-shoulder-width grip
NOTE: Make sure you’re pulling the bar INTO the rack (not away from it) when you start the stretch. 😉
3️⃣ Cross one leg over the opposite leg, just above the knee
4️⃣ Squat down until you feel a slight stretch, then stand back up.
5️⃣ Perform 10 reps on each side, trying to increase the ROM slightly on each rep
🎟 TAG someone who is squatting today, suffers from sciatica pain, or can just use some more damn hip mobility!