In order to get the pain under control and to release the tension of the piriformis muscle as well as to eliminate it in the long run, there are numerous stretching, strengthening and mobilization exercises. These exercises are usually relatively simple and can be performed by the patient at home after initial instruction. In order to achieve good results, it is important that the patient performs the exercises consistently and regularly. Only in this way can future problems be avoided.
Exercises
Below are some of the exercises that are beneficial in Piriformis Syndrome. 1. stretch the muscle Lie on your back and grasp your left leg above the knee The right leg remains stretched out on the floor while you pull the left leg, bent at right angle, towards the opposite shoulder. Hold the stretch for about 20 seconds and then change sides.
2. stretch the muscle Lie on your back also for this exercise and place both feet close to the buttocks. Now place the right ankle with the outside against the left thigh so that the left knee points outwards. Now grasp the left thigh with both hands and pull the leg as close as possible to your upper body.
You should feel a stretch in your buttocks. Hold this for about 20-30 seconds and then change sides. 3. yoga position Dove to stretch Move into the four-footed position.
Stretch your left leg backwards as far as possible while keeping your right leg angled towards your right hand. The right lower leg should be diagonally between your hands on the mat. Stay in this position for about 30 seconds and then change sides.
4. strengthen the muscles Lie on your left side. Now push yourself up so that only your left hand and the outside of your left foot touch the floor. Your right arm and right leg are stretched towards the ceiling.
Make sure that your hips do not sag and that your body forms a straight line as far as possible. Hold this position for 20 seconds and then change sides. 5. strengthen the muscles Lie on your back and put your feet up for this exercise as well.
Now push your buttocks from the floor towards the ceiling so that you feel tension in your lower back, buttocks and rear thighs. Hold this position for 30 seconds. Repeat the exercise 3 times with short breaks in between.
6. massage trigger points For this exercise, place yourself in the rear quadruped position. Position a small massage ball under your buttocks and massage the piriformis muscle with small circular movements. When you arrive at a pain point, stay there for a few moments and massage it with minimal movements of the ball.
You can find more stretching exercises under:
- Stretching exercises for Piriformis Syndrome
- Exercises for sciatic pain during pregnancy
A tennis ball can be used to massage hardened muscles by applying pressure to the piriformis muscle, thus helping to alleviate the symptoms. Place the tennis ball on a chair. Now sit on the tennis ball in such a way that it comes to a stop on a painful spot.
Now exert enough pressure with your body weight so that the pain is not too strong and start to massage the area with the tennis ball in light circular movements. If you notice that the pain subsides, you can continue to work on the next pain point. Sit on the floor for the second exercise.
Support your hands on the floor behind your body. The legs are angled and you first move the ankle of the right foot to the top of the knee on the left side. Your right knee should now point outward to the right in the air.
Now place a tennis ball under your buttocks and lower yourself down until you find a point of pain. Again, massage the area with light circular movements. When you have massaged all pain points on one side, switch to the other side and repeat the exercise there.
- Place the tennis ball on a chair. Now sit on the tennis ball in such a way that it comes to a stop on a painful spot.Now exert enough pressure with your body weight so that the pain is not too strong and start to massage the area with the tennis ball in light circular movements. If you notice that the pain subsides, you can continue to work on the next pain point.
- Sit on the floor for the second exercise.
Support your hands on the floor behind your body. The legs are angled and you first move the ankle of the right foot to the top of the knee on the left side. Your right knee should now point outward to the right in the air.
Now place a tennis ball under your buttocks and lower yourself down until you find a point of pain. Again, massage the area with light circular movements. When you have massaged all pain points on one side, switch to the other side and repeat the exercise there.
>Exercises with the Theraband help to train the muscle specifically and thus strengthen it.
In most cases, only minimal movements are necessary and the exercises can be done comfortably at home. Therabands are available in different strengths, so that the amount of force required can be variably determined by the tensile strength of the Theraband and can be selected for the individual patient. Lie down on the side on a comfortable and stable surface.
Now tie the Thera band around the middle of both thighs. Support your head with your hand and lift your leg slowly towards the ceiling against the tension of the Thera band. Hold the position at the uppermost point for 2 seconds and then return to the starting position.
15 repetitions, then change sides. For the second exercise stand next to a chair so that you can support yourself on the backrest if necessary. Tie the Theraband around your lower legs, just above your ankles.
Now first lead your right leg forward so far that the Theraband is clearly stretched. Hold this position for 2 seconds and then move your leg backwards until the Theraband is tensed there as well. Hold the position for 2 seconds as well.
10 repetitions, then change sides.
- Lie down on the side on a comfortable, stable surface. Now tie the Theraband around the middle of both thighs.
Support your head with your hand and lift your leg slowly towards the ceiling against the tension of the Theraband. Hold the position at the uppermost point for 2 seconds and then return to the starting position. 15 repetitions, then change sides.
- For the second exercise, stand next to a chair so that you can support yourself on the backrest if necessary.
Tie the Theraband around your lower legs, just above your ankles. Now first move your right leg forward until the Theraband is clearly taut. Hold this position for 2 seconds and then move your leg backwards until the Theraband is tensed there as well. Hold the position for 2 seconds as well. 10 repetitions, then change sides.
