PDF of exercises: https://www.yogabody.com/piriformiss...

Do you have a tight piriformis muscle? Is it causing pain in your butt or even sciatic nerve irritation? If so, this video is for you. We’ll look first at the anatomy of the piriformis, and then we’ll try two exercises to stretch and relieve tension in this unique muscle.

VIDEO CONTENTS
00:00 Intro
00:45 Anatomy
01:37 Weird Medial Rotation
02:23 Pinched Sciatic Nerve
02:55 Self Massage
05:45 Pretzel Leg Twist

DISCLAIMER: If you have a major injury or are suffering from severe sciatica, please go see a doctor, this is for education purposes only.

ANATOMY & BIOMECHANICS
The piriformis is a unique muscle in that it changes its function based on the angle of your hip. The muscle starts at your greater trochanter, the bony part of your hip, and attaches at the anterior side of your sacrum. It’s mostly a lateral rotator, so when you open your hip to the side, your piriformis is involved in that movement. But once you flex your hip past 90degrees, it becomes a medial rotator very unique.

Because of the muscle's location and its involvement in many movements it can often become irritated, overstretched or overused. This might happen from sitting all day, or any any type of overuse.

SCIATICA & PIRIFORMIS
The sciatic nerve runs right next to the piriformis and in some, right through the muscle. So an inflamed piriformis can cause pretty major pain. Most sciatica is caused by a lumbar spine compression, but in an estimated 5% of cases, sciatica can be caused first and foremost by a piriformis problem.

To make things challenging, because it’s both a lateral and medial rotator, it can be tricky to stretch and almost impossible to isolate, but it is possible. It’s also important to note that the piriformis responds well to pushrelease massage and contractrelax stretching (also known as PNF), so we’ll include those in our our routine.

EXERCISES WE'LL LEARN
* Pretzel Leg Twist
* PressRelease Massage

WANT MORE?
* 21Day Happy Back Challenge: http://www.yogabody.com/happyback'>http://www.yogabody.com/happyback
* Join our YOGABODY Daily athome fitness program: https://www.yogabody.com/ybdaily/
* Lucas' podcast: http://www.LucasRockwoodShow.com
* Main site: http://www.yogabody.com

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