Piriformis Syndrome Exercises | Doctor and Physio led

In this video, I’m excited to share with you a comprehensive guide to managing Piriformis Syndrome through effective exercises and stretches. Piriformis Syndrome occurs when the piriformis muscle, located deep in the buttock, becomes tight or irritated, leading to pressure on the nearby sciatic nerve. This can result in pain, tingling, or numbness that radiates from the buttock down the leg. Understanding how to alleviate this discomfort is crucial for improving your mobility and overall quality of life.

The exercises I’m presenting today are designed to stretch and strengthen key muscles, relieve pressure, and enhance hip and pelvic stability. These movements are not just beneficial for you; they can also help your family and friends who may be experiencing similar issues. Remember, this video is intended for general educational purposes only and is not a substitute for personalized clinical advice.

Let’s dive into the exercises:

1. Knee to Shoulder Piriformis Stretch Start by lying flat on your back with your legs extended. Lift one leg and bend the knee towards your chest. Using your opposite hand, gently pull the bent knee across your body towards the opposite shoulder. Aim for a comfortable stretch throughout your buttock and hip. Hold this stretch for 30 seconds, then slowly release. Repeat three times on each side, ideally twice per day. This stretch directly targets the piriformis muscle, helping to relieve tension and reduce sciatic nerve irritation.

2. Ankle Over Knee Piriformis Stretch Begin lying on your back with both knees bent and feet flat on the floor. Cross the ankle of your affected leg over the opposite knee, creating a figure-four shape. Reach through the gap between your legs to grab the back of your thigh and gently pull it towards your chest until you feel a deep stretch in your buttock. Hold for 30 seconds and repeat three times per side, twice a day. If you prefer a seated variation, sit upright in a chair, cross your ankle over your opposite knee, and lean forward slightly to deepen the stretch. This exercise is excellent for easing piriformis tightness, whether you’re lying down or sitting at your desk.

3. Bridging Lie on your back with both knees bent and feet flat on the floor. Engage your core, squeeze your glutes, and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. At the top of the movement, actively squeeze your glutes for a moment before lowering back down slowly, vertebra by vertebra. Aim for 10 repetitions for three sets once or twice per day. Bridges not only stretch the piriformis muscle but also build strength in the glutes and core, which are essential for stabilizing the pelvis.

4. Side Leg Lifts Start by lying on your side with your ankles stacked and your body in a straight line. Rest your head on your lower arm or use a pillow for support. Keeping your top leg straight and your knee locked, lift the top leg upward slowly. Pause briefly at the top and then lower it down with control. Repeat this 10 times on each side for three sets once or twice a day. Strengthening the hip abductors through side leg lifts plays a vital role in pelvic stability and relieving stress on the piriformis.

5. Clamshell Lie on your side with your knees bent at a 90-degree angle, keeping your feet and ankles stacked together. With your heels in contact, lift your top knee upwards like you’re opening a clamshell without moving your pelvis. Slowly lower the knee back down to the starting position. Complete 10 repetitions per side for three sets once or twice a day. For added resistance, you can loop an exercise band just above your knees, ensuring it doesn’t encircle the knee joint itself.

6. Face Down Leg Raise Lie flat on your stomach with your legs extended behind you. Tighten the thigh muscles of one leg and slowly lift it straight up off the floor. Keep the knee extended, hold it briefly at the top, and then lower back down slowly with control. Perform 10 repetitions per side for three sets once or twice a day. This exercise strengthens your glutes and hamstrings, improving the stability of your lower back and hips.

7. Standing Small Range Squat Stand upright with your feet about shoulder-width apart. Hinge slightly at the hips, push your buttocks back, and slowly lower into a shallow squat, only going as low as feels comfortable. Pause briefly and then push through your heels to return to standing. Repeat 10 times per set, completing three sets once or twice a day. Small range squats improve overall lower body strength and hip stability, which is crucial for both preventing and managing piriformis syndrome.

Overall, while Piriformis Syndrome can be uncomfortable, regular gentle stretching and strengthening can lead to significant relief. Focus on good form, go slowly, and be consistent with these exercises, aiming to do them each day. If you found this video helpful, please like, subscribe, and check out the other rehab routines with Ella and me on our YouTube channel.

For more information and to access the video, visit: [YouTube Channel Link] For additional resources, check out: [Website Link] Stay healthy and take care!