4 Effective Piriformis Strengthening Exercises (Less Pain!)

Рет қаралды 32,286

3 жыл бұрын

Here are 4 piriformis strengthening exercises that won't trigger pain. Especially if you've been struggling with piriformis syndrome and feel that exercises make the pain worse.
Make sure to focus on good quality repetitions. We'll be including exercises for both piriformis and glute med activation.
EXERCISES BREAKDOWN:
Bridge to band pull apart (feet externally rotated to engage the piriformis)
Seated abductions (feet externally rotated)
Leg raises (External to internal rotations)
Clamshell small lifts.
Arena Strength Resistance Band: amzn.to/2u22fvI
PROGRAMS:
►Piriformis Control: www.coachsofiafitness.com/pir...
►Back Pain Control: www.coachsofiafitness.com/joi...
✮CHANNEL INFORMATION
Coach Sofia Fitness is a fitness channel focused on helping people fix lower back pain, piriformis syndrome and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.

Пікірлер: 50

@DorothyOoko 2 жыл бұрын

Thanks Coach

@oliveostrich903 2 жыл бұрын

Thank yo so much !💗

@salinger007 3 жыл бұрын

Thanks so much for your videos. They are very helpful!

@CoachSofia 3 жыл бұрын

Thanks Sam! I'm glad to hear they've been helpful!

@stephencurnow6797 2 жыл бұрын

Hi Sofia. I have had piriformis syndrome for 4 weeks now . I followed the normal routes suggested by many on line of stretching the muscle. This made it progressively worse to the point of acute pain as bad as breaking a bone . Due to this I went to an osteopath who manipulated me , but this unfortunately made it worse again . I decided at this stage stretching for me had to stop and there must be an alternative. Luckily I found your video. I have been performing your exercises for two days now and already feeling a little stronger in the piriformis muscle with less pain . I will purchase a band today and continue with your routine. Hopefully I will be able to walk and sit again soon . Thank you so much for the video and your time to help others with this syndrome .X

@CoachSofia 2 жыл бұрын

Hi Stephen, You are very welcome :) I'm so glad you found my channel. I have gone through the same journey with stretching...everyone was giving me stretching printouts and it was just making things worse or causing more pain. I'm not sure if you saw my recent video about stretching and why it shouldn't be used to fix the pain. I share more tips on that there. Continue with the exercises :)

@145sumaia 6 ай бұрын

Is your piriformus healed now?

@stephencurnow6797 6 ай бұрын

@@145sumaia Hi Sofia. Yes I have not had a reoccurrence. Without your help it could have lasted much longer. I am forever grateful for your advice 🙏 X

@jayhenry9823 Жыл бұрын

Really really good. I am over weight but regular do weight training and swimming. I have just recently have what I believe is periformis injury. These stretches really helped

@nusparkey 3 жыл бұрын

Thank you soooooo much!

@CoachSofia 3 жыл бұрын

Ooh you're welcome :)

@soniakat6965 3 жыл бұрын

Thank you Sofia. I have been suffering for over 6 months really bad . Last month I have been doing some of your exercises and already have much less pain. Xx

@CoachSofia 3 жыл бұрын

That's so good to hear :) Thank you and I love making these videos for you. I wish you a fast recovery dear.

@soniakat6965 3 жыл бұрын

@@CoachSofia , thank you so much . I love your videos because it clearly shows that you felt the pain before.

@badandy8888 6 ай бұрын

It's been 4 years I've been dealing with this. I'm currently in physical therapy for the second time.

@TheBigDynamo 2 жыл бұрын

I'm someone with pretty bad flexibility in my legs and I've been having irritating pain through my entire left leg. I stumbled upon your page looking for solutions in order to mend this pain somehow. I followed the exercises shown in this video and I feel way better than I ever did before I found it. I feel the more I keep this up, the more the pain will soon go away. Thank you.

@CoachSofia 2 жыл бұрын

I am really glad this was helpful for you! Thank you for sharing your feedback. I hope it keeps getting better and better!

@najibahaidary7447 4 ай бұрын

Hi, I am 6 weeks post opt of bilateral hip replacement I hav severe hip drop, following your exercises regularly , how much time maximum doi need to fix hip by drop? I wait to hear back from you 😊

@utryshy2608 6 ай бұрын

Hello, coach Sofia, I did the hip abduction against the wall and I can't feel my left glutes working, only some tension along my lateral thigh. Do you have additionnal tips ? 🙂 I have piriformis syndrome and gluteus medius tendinopathy on the same side. Thanks!

@commodoreking4051 Жыл бұрын

Coach Sofia, I have just completed my prolotherapy treatment for my unstable SI joint. My SI joint is now stable and my piriformis muscle is extremely weak as it’s now properly working it’s weak will these strengthening techniques strengthen my piriformis muscle? I’m 20 and extremely active. mountain bike rider. Gym 6 days a week going into my 4th year of training. For additional info about me

@jessicafabri2424 2 жыл бұрын

Hi Sofia, I will be doing these this week and just finished them now. Wanted to check if it is okay to do them on both sides since I do feel a lot of pain on my right side whilst doing them due to my piriformis being on my ride side. Thanks so much

@CoachSofia 2 жыл бұрын

Yes both sides. But don't push too much beyond the pain. Just pick 1 exercise at a time and see which one works best.

@jessicafabri2424 2 жыл бұрын

@@CoachSofia thank you

@izzulasyraf400 3 жыл бұрын

im doing the exercise i noticed major pain n neuropathy reduction.. is it good sign? i will get pain back after i stopped awhile what should I do?

@zlatan4920 2 жыл бұрын

Is there a reason at the last exercise why you don't lie down on the ground with your top of the body? But hold it up? And they told me (fysio) for the third exercise. To hold the leg a little bit more to the back instead of straight. Looks like you're doing it straight. What do you think about that? Thanks for this video. It's helping a lot!

@CoachSofia Жыл бұрын

I wanted to update this comment with a tutorial I made for that last exercise (the clamshell) kzfaq.info/get/bejne/nrOmhsx9p9-6pKs.html I hope it'll help you do the exercise well. It's just a preference whether you want to lie on your side or stay up, just make sure you don't roll forward and back and stay in alignment throughout the exercise.

@anjaliwadhwa5715 2 жыл бұрын

Hi Sofia , thanks for your video.. I am doing these exercises from last 1 month, felt some relief.. how long will it take for me to recover completely so that I can at least sit for 2hrs at a stretch if I need to travel. Sitting is a big issue for me..

@CoachSofia 2 жыл бұрын

Please search my channel for sitting videos! I made at least 2 that will give you some tips on sitting. I also made one for traveling.

@kittycraycray7155 2 жыл бұрын

Hi Sofia - on the bridge to band exercise, are you using a band? And if so, are you pulling your knees very slightly apart at the top of the bridge?

@CoachSofia 2 жыл бұрын

Yes I am! Pull the band slightly out at the top then back to neutral - down - and up and out again.

@CoachSofia Жыл бұрын

@@juanitadoe4057 Sorry the exercise isn't clear. Just think about raising your glutes up, and then pulling your knees externally against the band for a second, then back to neutral and down. When you are at the top part of the movement, you want to take just a second to activate the gluteus medius so that's why I said to pull the band out a little more so you can feel it in the sides of your hips. It's just a small movement of externally pulling the band for a second and going back to neutral where your knees are straight again. Is this still not clear? I think you can see in the video that I'm just slightly pulling against the band at the top.

@engineerscode5443 Жыл бұрын

I have L5-S1 disc bulge so can't do crunches and Russian twists etc

@CoachSofia Жыл бұрын

Yes, avoid those.

@storminicole3991 27 күн бұрын

I do t think stretching is helping my pain so I’m going to try strengthening the muscle

@sarahhayter7392 3 жыл бұрын

Could you please explain what ‘feet externally rotated’ means in relation to these exercises? You said in the video to keep feet flat but the writing said ‘externally rotated’ so I am confused, sorry. Many thanks 🙏

@CoachSofia 3 жыл бұрын

Hi Sarah, Oh, I meant to open up your feet so that your toes are pointing outward. The piriformis is an external hip rotator. The opposite would be to bring the toes and knees inward. Does that make sense? I believe I show how to externally rotate with gestures in the video.

@sarahhayter7392 3 жыл бұрын

@@CoachSofia thank you. Makes sense now.

@dorisberonilla3569 Жыл бұрын

What is the movement for the second exercise?

@CoachSofia Жыл бұрын

Seated abductions. I have listed the names of each exercise before the exercises start.

@engineerscode5443 Жыл бұрын

For avoiding lower back pain, most of your suggested exercises lying on the back need lower back to be touching the mat. I have arched back and heavy buttocks so there is always a gap. My lower back won't touch the mat. How to resolve this issue

@CoachSofia Жыл бұрын

Just brace your core and keep your abs tight. Maintain a neutral arch. If you notice your lower back overarching in general, I'd spend some time releasing the latissimus dorsi and psoas. Check my youtube channel I have release videos for those muscles. It'll help correct that posture.

@engineerscode5443 Жыл бұрын

@@CoachSofia thanks a lot. Will definitely see those videos 👍

@yoghakv8701 2 жыл бұрын

Does all exercises have to be done or variations like either sitting or lying sown or standing exercises to be done. Thanks

@CoachSofia 2 жыл бұрын

As long as you are able to target the right muscles you can do them either sitting, standing or lying down.

@yoghakv8701 2 жыл бұрын

@@CoachSofia thanks

@blancamanacmul3210 Жыл бұрын

Can I do this 2x a day and how many times in a week?

@CoachSofia Жыл бұрын

I'd only do this 3-4 times a week to keep it gentle on the piriformis. Twice a day may be too much. Start with a few times a week and increase if you feel okay.

@blancamanacmul3210 Жыл бұрын

Thank you for your reply❤.