Cart 0

5 stretches to relieve butt pain and piriformis syndrome

Georjia Motta 5 stretches for butt pain aaron jaws homoki piriformis pain treatment rawrlife super foods by pro skateboarder John Motta and pro BMXer Joey Motta rawrlife superfoods

Visit our partners...Exercise Equipment Software and Books – fit it in FITNESS - Healthy Lifestyle Products

5 photo stretches to relieve butt pain known as piriformis syndrome-

Butt pain or piriformis syndrome can put pressure on the nearby sciatic nerve. The piriformis muscle is located in each buttock running across the glutes up toward the hip. You may feel numbness, tingling, and throbbing in the hips and legs. This muscle can become inflamed from over work due to activities that target the glutes, such as, hiking, biking, squats and running. The glutes can also become weak and tight from extended sitting which can affect the sciatic nerve caused from that compression. Also, if consistent extended sitting occurs, then when suddenly one participates in heavy exercise activity, like weekend warriors do, it can cause injury and inflame the piriformis muscle causing pain. It's important to perform simple strengthening and stretching exercises for the glutes and other areas of the hips and thighs in order to keep the piriformis from acting up.

Below are 5 effective stretches 

You can also read more here for further information both on stretching and strengthening exercise to address the piriformis.

Pro skateboarder Aaron Jaws Homoki is demonstrating an easy and effective piriformis stretch.

1. Place the outer leg up as shown to feel initial stretch. Similar to exercise 4. To apply a deeper stretch lean forward and turn to each side to feel varied area of stretch. Aaron is externally rotating his thigh to oppose the tough internal thigh rotational movements of his skateboarding. He can also lean forward and turn away from that bent knee. Also, If he were to keep his foot off the edge of the table he'll notice a slight stretch variation.

........

If your piriformis muscle is tight, you’ll also notice tight inner thighs, groin, the front of the hip, and the back of the thighs. It's important to stretch and strengthen these areas as well. When one muscle is strengthened and stretched then the opposing muscles also need to be strengthened and stretched. Most of the stretches can be done from sitting, but the inner thighs can be stretched at bedtime by bringing the knees to the chest and simply spreading the legs

.

........
2. Stretch your hip flexors located at the front of the hip thigh area. Turn sideways while seated and let the outer leg hang down with the knee bent as shown. Let the thigh release away from the hip and anchor the tailbone a bit, draw the abdominal muscles in while rotating the upper body away from the down leg. Feel as though the leg is dripping away from the hip.

........
3. Stretch the back of the legs. Sit to the front of your seat and extend the leg as shown with a slight bent knee and toes toward you, lift the body tall as you lean forward with a slightly bent knee. keep your hands on your thighs for support and tension adjustment. Try not to round off the spine as you lean forward.
.

........
4. Stretch several times during the day. Cross the ankle or outer shin over the opposite knee and gently lean forward while slightly turning to one side then the other. Very similar to Aarons stretch from the bench. Also, while the leg is crossed hug the knee in with your opposite hand or arm then turn and lean toward that hip
.
.

 

 

 



Older Post Newer Post


Leave a comment

Please note, comments must be approved before they are published