Piriformis Syndrome Stretches & Exercises – Ask Doctor Jo

Piriformis Syndrome Stretches & Exercises – Ask Doctor Jo


Ohhh! Hey everybody, it’s Doctor Jo, and today
I’m gonna show you some stretches and exercises for piriformis syndrome. It’s literally a
pain in the mutt, I mean butt. Let’s get started. The first two stretches I’m gonna show you
are modified stretches. The best way to do them is lying down, but sometimes you just
don’t have time to lie down, maybe you’re at work and you want to stretch out, or maybe
you aren’t comfortable lying down on the ground. So just seated in a chair, take the leg of
the side that you want to stretch, so if it’s my left side, I’m gonna cross it over into
a figure 4 position. So if I’m looking down, I see the number 4. You’re gonna feel that
stretch right on that bottom area there, and if this isn’t quite enough, try and keep your
back straight, and just bend forward at your hips. And right about there I can feel just
on my bottom right where I’m sitting, the stretch. And that’s where that piriformis
stretch is. So if you need even more, some people will kind of take their leg a little
bit and then pull towards them. And just hold that stretch for about 30 seconds, come back
up and then do that 3 times. Then the next one is crossing the knee over to the opposite
shoulder. So this time still almost in that figure 4 position except you don’t bring the
knee down. You take your opposite hand and pull that knee up towards the opposite side.
So again, I feel that stretch in that piriformis area. But it changes just a little bit so
it’s right here verses maybe at the bottom. Again holding that for about 30 seconds. Some
people kind of like to come in and hug it, and then relax and do that 3 times as well.
So now I’m gonna show you the versions on the ground and some exercises as well. So
now I’m gonna show you the same 2 stretches lying down. So just lie down on the ground.
Prop both knees up. Be nice and relaxed, and the same thing, you’re gonna go into that
figure 4 position where you take the side you want to stretch and cross it over where
your ankle is just right above your knee. Now this time instead of bringing your body
up, you’re gonna bring your legs to you. So take your hands and grab the other side just
below the knee and pull it towards you. So again, I’m feeling that stretch right on that
bottom area right there. And you want to hold that for 30 seconds, relax and then do that
3 times. Then the knee to the opposite shoulder, still in this position, this time take that
right hand, and pull it over towards the right shoulder. Your leg doesn’t necessarily have
to stay on the other one. If you’re a little more flexible, you can bring it all the way
up and over, or even slightly hug it. But it’s not straight up, it’s over at an angle.
And again, this time it’s a little bit lower of a stretch, but you’re still stretching
that piriformis area. Holding that for 30 seconds and then coming back down and doing
that 3 times. So now for some exercises.You’re gonna roll over onto your side. Bring your
knees together and bent. You want your hips to be perpendicular to the ground. You’re
gonna do a clam shell now. So with the clam shell, a lit of time your hips are gonna want
to roll back, but try and keep it nice and straight, up and down, and just take that
top leg and lift it up. So it doesn’t have to go high cause if you go real high, you’re
gonna want to roll back. And if you’re having a hard time keeping your hips up and down,
you can put your back against a wall and then bring it up. So just nice and slow up and
come back down. And that’s working those glutes and that piriformis area back there. So these
are a little tougher than they look. Just start off with 10 – 15 of them. And then you
can work your way up to 20 – 25. If that becomes easy, you can take a little ankle weight and
put it around your thigh, or you can take a resistive band and wrap it around your legs
and then again lifting up. THe next exercise is gonna be a side plank. So this time, you’re
gonna straighten out your legs. Make sure your elbow is pretty close underneath your
shoulder. Pretty much in alignment. The legs are nice and straight, so they’re not up this
way. And you’re just gonna come up trying to be in as much of a straight line as you
can. And just start off with about 10 seconds, come back down, try to work your way up to
30 seconds to a minute. If that’s too hard to start off with, you can just go at your
knees and come up and start off with this and work your way up. And once that becomes
easy, then you can go back to straight leg and then come all the way up. With the side
you want to work towards the ground. And then the last exercise is gonna be over on your
stomach. So this time, the side that you want to work, you’re gonna bend your knee up where
your foot is towards the ceiling. And then just lift it up and slowly come back down.
Now try and keep your hips level on the ground. Sometimes people kind of want to roll and
come up, but really try and keep them down on the ground and just lift that thigh up
off the ground, and slowly come back down. So again, just start off with about 10 – 15,
and then work your way up to 20 – 25. If that becomes easy, then you can put a little bit
of an ankle weight, 1 – 2 pounds, around your ankle. And then start back over. So those
were your stretches and exercises for piriformis syndrome. If you have any questions, leave
them in the comments section. If you’d like to check out some other videos, go to AskDoctorJo.com
Don’t forget to like us. And remember, be safe, have fun, and I hope you feel better
soon.