Piriformis and Glute Strengthening Rehab Workout

Рет қаралды 26,821

6 жыл бұрын

A great glutes and piriformis strengthening routine to stabilize the hips and lower back. You'll need a resistance band. These exercises will help you get relief from piriformis and glute pain but only if you take things slow and do them with proper form. Make sure to follow these instructions:
1. Don't push beyond pain. If the piriformis muscle is irritated, start with some foam rolling release of the quads, psoas and TFL.
2. Pick 2 exercises first and see how your body responds to them. Stay below the pain threshold. So if doing 7 repetitions is fine but going beyond that triggers pain, stick to 7 repetitions.
3. Keep your core and glutes engaged at all time.
4. Take enough break in between sets to make sure your nervous system recovers and you're not fatiguing your muscles and as a result, compensating with the piriformis.
✮ Piriformis Control Program: www.coachsofiafitness.com/pir...
✮The Back Pain Bootcamp: www.coachsofiafitness.com/joi...
CONNECT WITH ME:
Facebook: / coachsofiafitness
Pinterest: www.pinterest.ca/CoachSofiaFit/
Instagram: / coach_sofia
Website/blog: www.coachsofiafitness.com
✮CHANNEL INFORMATION
Coach Sofia Fitness is your source of chronic back pain, piriformis syndrome and sciatica resources, low impact exercises and resources to help you conquer back pain and support your healing journey. Coach Sofia is a certified strength coach and a back pain warrior who has a solid background in injury prevention through her experience with back pain, and education. You can find her in the facebook community -the warrior's hub - (links above) empowering people to regain health, strength and be the best versions of themselves despite chronic pain.
✮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: 16

@Miller_Lite 2 жыл бұрын

Thank you again, I’m having a small piriformis pain so im doing this twice a day again before it’s too late, I’ve been pain free for 1 year and half.

@kikiebld 3 жыл бұрын

Ty, i will trying this at home..

@anoudsaleh3475 3 жыл бұрын

amazing! gonna use these with my patients thank you :^)

@s.f.pharm.d.1197 6 жыл бұрын

My piriformis has been so bad for so long (>8 months). After Dr.’s appointments & countless YT vid’s and little to no relief, just listening then following your advice and DOING your exercises is beginning to bring me relief. You have a way of saying just the right things-giving the right tips ( no “bad” muscle; mindfulness; etc.), as if you truly have suffered through this bummer piriformis syndrome but then discovered some secrets for healing one’s self. Thanks very much!

@CoachSofia 6 жыл бұрын

I am SO glad to hear that! thank you for your comments. Actually I have suffered through it for 7 years that's why I know exactly what it's like! Good luck in your healing journey and keep doing all those right things!

@mredwardgibbon 5 жыл бұрын

Underdeveloped glutes, abs, and hips can result in the perfect recipe for lower back, hip, and periformous pain. A regular routine of manual therapy, personal or with the doctor, can potentially lead to the elimination of this pain.

@RaphaWasHere 4 жыл бұрын

i have periform issues in both sides, the left one hurts more than teh right one anyway. thanks for the tips. the last month i ´ve been doing glute medius excercies and actualli felt that the pain was goin away, and actually spend some weeks almost free pain, but it cames back after som stresfull time in work (i am a digital artist so u kinda get the idea),i am getting alittle beter now, thanks c:

@TheJoe676767 5 жыл бұрын

I'll definitely try this

@chantalbeccat5666 3 жыл бұрын

Amazing! Thank you so much. It’s simple and effective.

@ercokatty 5 жыл бұрын

OMG ... so I’m thinking these exercises really help me to confirm piriformis syndrome as the root of my pain. The first 2 exercises don’t hurt, but I can really feel it in my standing leg. The third where you swing the leg to the front and back showed me how weak I am in that area. I couldn’t even finish 10 reps. The mistake PTs have made with me is overall body strength, which I do have already, but apparently I need to focus in this area. But also they spent all my time stretching my hamstring which I think has actually hurt me. Dynamic stretching seems okay, but the static stretching is not good for me. They said I would become more flexible, but the fact is that after stretching for many years I am still not flexible and never will be. So my plan now is to do these exercises daily, and try to build up to the 10 reps of the one I have trouble with. Thank you for all you do! 😉

@IshratJahan-dh3ev 2 жыл бұрын

Hey did it help you? :( I most likely have the same problem as you so I wish you could let me know which workouts worked for you and which didn’t.