Not getting results from stretching a tight piriformis? Weak muscles here can cause problems with hip internal rotation, external rotation, and horizontal extension.
That can lead to back pain, knee pain, and more specific diagnoses like femoroacetabular impingement. Tight muscles around your hips can pull the femur out of alignment, or what Dr. B calls the hip pocket.
The problem with stretching a tight piriformis is that it doesn’t solve the underlying issue - a weak piriformis muscle!
Muscles stay tight for a reason, even after weeks of stretching. It means there’s compensation for a muscle weakness or other dysfunction. The neuromuscular system keeps muscles tight to prevent more damage to the body.
Coach E demonstrates four easy exercises you can do at home to strengthen your piriformis in each of its three functions. Do these exercises a couple of times a week for a couple of weeks, and you should notice a quick improvement in your ease of movement.
Don’t forget to like, subscribe, and tap the notify because we’re releasing new content each week addressing common structural dysfunctions that can all be solved at home, letting you move pain-free.
IN THIS VIDEO
00:00 - Intro
03:28 - Side-lying Hip External Rotation
05:03 - Standing Close Chain Hip External Rotation
07:06 - 4-point Hip Abduction
09:10 - Standing Hip Opener
RESOURCES AND LINKS MENTIONED
SI Joint Pain? Piriformis Syndrome? 5 Exercises to Treat & Prevent: • SI Joint Pain? Pirifor...
Hip Pain Solution: www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.