muscle of the month

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I've had the piriformis as the Muscle of the Month for a while now. But it is such a common cause for sciatica and hip pain that I thought it stay up here for those who may have missed it the first time.

The piriformis is very active when the toes are being moved to the outside of the heel or when the feet are planted to the ground and the body rotates. Think of standing own front of the sink, washing dishes and setting them in the drying rack. The piriformis is also used to help limit fast or extreme rotation of the thigh moving inward (medial rotation). This can cause the muscle to become chronically contracted, like any overworked muscle. The piriformis and the sciatic nerve are in contact with each other and so if the muscle gets tight it's possible to put pressure not he sciatic nerve, causing pain of many levels in many locations.

Origin- Anterior Sacrum

Insertion- Superior border of greater trochanter of femur

Action- Laterally rotates and abducts thigh at hip joint

Innervation- Sacral spinal nerves

Blood Supply- Superior gluteal artery, Inferior gluteal artery, Gemellar branches of the Internal Pudendal artery

chair pose

one-legged chair (mobility exercise)

pigeon pose

*Check out daivimllc on instagram to see short videos on these poses. And come to yoga classes to learn these poses, check out the Mobility for Weight Lifting Class to learn these poses and exercises, as well as specific stretch and strengthen routines, working through the Range of Motion for hips and glutes. 

...and try these stretches and exercises 

All stretches should be held for about 30 seconds (or about 5 deep breaths) with NO bouncing. Stretches can repeated as much as you feel necessary. But DON'T OVERSTRETCH!

Knees to Chest

Lie on your back with your knees bent and your feet flat on the ground. Breathe here for a couple breaths, then on an exhale bring one knee to your chest and then the other. If your back and hamstrings are tight and knees don’t quite come to the chest, that’s okay. You can use a strap around the outside of your knees, or extend your arms. Your lower back should stay comfortably resting on the ground. Your shoulders and head should be relaxed on the ground as well. Take ten full, slow breaths, then place one foot on the ground at a time. You can also bring both knees up over the chest at the same time. Repeat 2 to 3 times.

Seated Twist

There are two ways to do this seated piriformis stretch. 

• In a chair: Sit with both feet flat on the ground, ankles directly beneath the knees. Inhale to lengthen your spine, then on an exhale begin to twist to the left. The right hand can come to your left thigh, and your left hand can move behind you, either to the seat or the back of the chair. Take ten deep breaths, then release on an inhale and switch sides.
• On the floor: Sit up tall with both legs extending long on the floor. Cross the right knee over the left, bending the knee to place the right foot on the floor near the left hip. Hug your right knee towards your chest on an inhale, lengthening the spine. On an exhale release the right hand to the floor behind you and begin to twist your body to the right. Keep the crown of the head reaching towards the sky and the lower belly engaged. Hold for ten full and even breaths.

Release on an inhalation, then switch sides.

Prasarita padottanasana (Wide-Legged Forward Fold)

Baddha konasana (Cobbler's Pose)

Jump Squats

• Place your hands behind your head and straighten your elbows, so that they are in line with your shoulders or have your hands clasped in front of you, with your arms parallel to your shoulders.
• Squat down in such a way that your thighs lie parallel to the floor. Jump up as high as possible.
• As soon as you come back on the floor, squat and jump again. You can make the exercise more challenging by using dumbbells at your sides.
• Do 3-5 sets of 6-10 repetitions

Clam Shells

• Lie on your side with your back straight and feet lying one on top of the other. Your hips should be in line with your back.
• Bend your knees without bending your spine. Lift the top knee away from the bottom knee without lifting your ankles. The movements should arise only from your hips and not your back or pelvis.
• Do 3-5 sets of 10-15 repetitions