Piriformis syndrome is a very unpleasant condition of the body in which a person feels severe pain in the area of ​​the buttock and the back of the leg (thigh). Diagnosing the syndrome is not easy and requires a good knowledge of anatomy and clinical tests for shortening of the buttock muscles.

The cause of this pain is the muscle itself, which shortens in length and thickens, which can irritate (pinch) the sciatic nerve and cause acute pain.

Doctors often disagree on exactly how to treat this condition and what medications to use. As a practitioner, I will say that true piriformis syndrome can be eliminated in 1-2 sessions using PIR (post-isometric relaxation) and deep compression of the affected muscles, without using medications at all. And exercises are necessary to consolidate the results obtained. Moreover, with these exercises you can cure the “pyriform” on your own (although not so quickly).

Clothes should be loose, it is advisable to remove shoes. Perform all exercises (especially the first days) smoothly and gradually. Remember the important principle: “Endure weak pain, do not allow strong pain.”

Do these exercises daily for at least 2 weeks.

Lying on your back, legs bent at the knees. Place your right ankle on your left knee. Grab your left thigh and pull it towards your chest. You will feel a stretch along your buttock and outer thigh. Hold the achieved position for 15-30 seconds. Then repeat the exercise with the other leg. 3 reps on each leg.

Place the heel of one foot on a small stool, keeping your leg straight. Lean forward until you feel a slight tension in the back of your thigh. It is important to stretch the leg, not the back. Hold the stretch for 15-30 seconds. Repeat 3 times.

Stand by the door, with your healthy side facing it. Attach the end of the resistance band to the ankle of the affected leg, and the other end to a door or other stationary object at ankle level. Move your straight leg to the side, then return to the starting position. 2 sets of 15 reps. To enhance the effectiveness of the exercise, gradually move further away from the door.

Plank

Lying on your stomach, lean on your elbows at shoulder level. Lift your hips off the floor, balancing on your forearms. It is important that your hips and shoulders are in line. Try to hold this position for 15 seconds. Then slowly lower yourself to the floor and relax. In the first stages, you can simplify the exercise by resting on the floor with your knees instead of your toes. Gradually increase the time you hold the plank to 1 minute.

Lying on your side. Shins, hips and shoulders are on the same line. Rest on your elbow directly under your shoulder. Lift your hips off the floor while balancing on your elbow. Try to hold this position for 15 seconds. Then slowly lower your hips to the floor. Switch sides and repeat the exercise. In the first stages, the exercise can be simplified by bending your knees and hips towards your chest.

A tourniquet or rubber expander loop (in English resistance band) is a miniature exercise machine that can replace dumbbells, barbells, and make training with your own body weight many times harder.

Why do you need a tourniquet?

Exercises with a rubber band are used in the following cases:

• to improve the general physical fitness of wrestlers, boxers, basketball players;
• in circuit training for weight loss and endurance development;
• in CrossFit for pull-ups and more difficult push-ups;
• in powerlifting to increase resistance during the bench press;
• in addition to or instead of a barbell for performing deadlifts;
• to develop back muscles with traction exercises.

Rubber in the form of a loop or with handles?

There are expanders of various shapes. Some are made in the form of a circle, others - in the form of a piece of rubber cable (sheath) with many flagella inside, at the ends of which handles can be attached for easy grip.

Rubber loops have greater resistance, which is why they are often used in professional sports or the gym. The harnesses are designed for the needs of aerobic gyms, functional training and home workouts. They are quite enough to work out all muscle groups and lose weight.

Faster, tougher, stronger

A rubber expander allows you to develop all the qualities necessary for an athlete. The loops differ in thickness, which creates the desired resistance. Usually it is indicated on the tape and starts from 7-10 to 100 or more kilograms.

By stretching the rubber to the maximum, you can increase the strength and volume of muscles, increase the power and speed of strikes, which is what complexes with a tourniquet for wrestlers are aimed at.

Exercises can be as follows:

• The development of punching power is used in boxing. The expander is fixed on the wall bars, the athlete stands at a distance of two meters with his back to the wall to keep the rubber taut. When performing a strike, additional force will be created, which will help develop both speed and strength;
• Developing throwing power is necessary for judokas. The tourniquet is also fixed on the wall, the wrestler faces it and takes the two ends in his hands. Making a body turn, he throws, pulling the rubber;
• Development of pushing force. The tourniquet is attached as in previous cases, the wrestler stands with his back to it, holding the ends in his hands. Performs a forward push, stretching the rubber as much as possible;
• A universal exercise for freestyle wrestling, judo and sambo. The wrestler stands facing the tourniquet fixed on the wall and holds both ends of it. The legs are shoulder-width apart, the body is inclined. With quick movements, move your hands behind one leg, while simultaneously taking a step to the side. Step back and place your hands behind your other leg.

Tourniquet to help wrestlers and other athletes

When young wrestlers come to the gym to develop strength, they focus on the bench press and standing. However, such training is impractical for wrestling, where it is much more important to pull the opponent towards or behind you, and to maintain grips.

Therefore, it is much more useful to perform exercises with a tourniquet, and wrestling skills will grow faster:

• vertical rubber traction;
• horizontal traction of the tourniquet while sitting or standing;
• shrugs with a rubber expander;
• biceps curls with a rubber loop (standing on it with your feet);
• pull-ups.

All of the exercises listed are applicable not only to wrestlers. They are a standard back and arm workout, so they can be performed by anyone who wants to build muscle. It is important to choose a resistance band with the appropriate resistance according to the person’s body weight.

Lower body exercises

Unlike dumbbells and barbells, a tubular expander is not able to increase the force of gravity, which presses a person to the ground and increases the load on the leg muscles. But rubber can make it more difficult to get up from the ground, thereby developing muscles.

Leg exercises with a tourniquet are used to work on problem areas - buttocks, back of the thigh.

The optimal workout routine looks like this:

• Lunges. To perform this, you need to step on the tourniquet with one foot, grab the ends with your hands, and pull them tighter. Take a step back with your other foot and begin to squat, tensing your leg muscles. Repeat 10-15 times for each leg. The advantage of lunges with a tourniquet is the additional strengthening of the biceps;
• Taking the leg back. Get on all fours, press the ends of the tourniquet with your hands, insert one leg into the loop formed and stretch the rubber, straightening your knee and pushing your leg back;
• Swing your legs with a tourniquet. If you attach a tourniquet to a pipe or the leg of heavy furniture, you can complicate various leg lifts and abductions for a comprehensive muscle workout. In this case, the legs are retracted both to the outside and to the inside. They can be extended while standing, pumping the front of the legs, or extended while lying down, strengthening the muscles of the back of the thigh;
• Side lunges for the buttocks and inner thighs. Fold the tourniquet in half, secure it to each leg at the end (or thread the legs into a loop). Place your feet shoulder-width apart, providing light tension on the rubber, squat down and take a step to the right side, transferring your weight to your right leg. Repeat the same movement for the left leg;
• Gluteal bridge. Lie on the floor, bend your knees and place your feet on the floor. Pass the tourniquet over the hips, pressing the ends to the floor with your hands or feet. Do pelvic lifts using rubber resistance.

Expanding your home training options

Without dumbbells and a horizontal bar, it is difficult to achieve strong arms.

At home, you can add loads with a tourniquet so that the exercises are aimed at specific muscles:

• Stand on the tourniquet, hold the ends in your hands, bend your elbows and train your biceps.
• Stand on one end of the tourniquet with your heel, and grab the other with your hand behind your head. By straightening this arm at the elbow and pulling the band up, you can work the triceps.
• Step on the tourniquet with both feet and hold it at abdominal level with both hands. Stretch the rubber by raising your hands to your chin and spreading your elbows to the sides. This is how you train your shoulders.

The harness offers a workout for the muscles of the entire body, acts as a lightweight and more affordable alternative to dumbbells for home workouts, and easily fits in a bag that you take with you on vacation. Of course, to use loop and tube resistance bands to build muscle, you will have to buy products with a higher resistance.

Undoubtedly, it takes exercise therapy and special therapeutic exercises. In every post I never tire of repeating that the treatment of ANY problem must be comprehensive. The piriformis muscle does not hurt in splendid isolation! It is usually associated with the lower back, hamstring muscles, etc. However, exercises aimed at the piriformis itself are necessary. Here I have collected basic exercises, tried to systematize them and give short explanations. Remember that by overcoming laziness and practicing on your own, you will solve at least 80% of the treatment problem, with resulting savings in time and finances.

1. Understand, accept and act! This is the only rule to success:

• Exercise at least 5 times a week.
• Always listen to your body, don't force things. Everyone has a different degree of disease, do not step over the pain, balance on the edge of discomfort, but not pain! If pain appears or it shoots, reduce the amplitude, the force of impact, but not the time of exercise. The main principle is “do no harm”. Be patient and everything will work out.
• Minimum total lesson time per day: 40 minutes, can be divided into 2 sets of 20 minutes.

2. Be sure to warm up. Free Make any movements in the hip joints and lower back that do not cause you pain. Can be done in a standing or lying position. Time 10 min. It would be good to massage the gluteal region, lower back and back of the thigh.

3. We begin to do the exercises. I list the exercises from simple to complex, and each exercise can also be performed weakly or strongly.

Sit so that your body and legs form right angles. Place your “painful” leg on your healthy knee (if possible). Slowly lean your body forward WITHOUT ROUNDING your back.

From the “on all fours” position, we move the sore leg bent at the knee to the side - then straighten it. You can return it in reverse order. Repeat as best you can until moderate fatigue.

We complicate the technique: straighten the sore leg and move it to the opposite side and hang there relaxing. We are pulling a bad muscle. Try not to rotate your pelvis. If it is not possible to straighten the knee, the path remains bent.

For athletes - grab the foot with your hand, this will add effect!

Aerobatics: muscle stretching with an element of massage. Use a special booster, tennis balls and anything else that is suitable for these purposes.

Remember that we do these exercises 40 minutes a day. Without fanaticism. Slowly, surely, but with results.

4. Attention! If you experience pain or pain in your knee while performing any exercise, immediately slow down or stop exercising!!! The knee should not react! In this case, contact a specialist. We also remember the general rule - we don’t work through pain!

and pictures from the Internet.

When the sciatic nerve is pinched, a spasm of the piriformis muscle, located between the thigh and sacrum, occurs. It is designed to keep the feet and knee in an extended position when walking. With piriformis syndrome, a person feels pain in the back of the thigh. Treatment includes a set of exercises for muscle relaxation and automobilization - exercises that allow you to restore mobility in the joints, as well as unblock spasmodic groups of fibers.

The benefits of physical therapy for pathologies of the piriformis muscle

The piriformis muscle begins to hurt after hard work, excessive physical activity, running and sitting for long periods of time. There may be a tingling and numb sensation in the buttock area, lower leg and foot. To figure out where the damaged muscles are located, you need to imagine the gap between the sacrum and the head of the femur.

To eliminate discomfort in the piriformis muscle area, patients perform a set of exercises. Their benefits are undeniable:

• with gentle stretching, the tense muscle relaxes;
• after exercises in the area of ​​the sciatic nerve, blood supply improves;
• special exercises provide general relaxation, which also leads to local muscle relaxation;
• When performing special exercises, the work of the sacroiliac joint (SIJ) is normalized.

It is important to remember that exercises are complementary methods. For complete treatment, you need to consult a neurologist.

A set of exercises for piriformis syndrome

All exercises to work the piriformis muscle are performed carefully and slowly. It is better to study with an experienced instructor who will correct you if you make a mistake. During exercise, a calm breathing rate is maintained without long delays. You should breathe through your nose.

Performing exercises for piriformis syndrome at home is contraindicated for people with sore hip joints and knees. During pregnancy, women are prohibited from practicing exercise therapy and gymnastics. The exercises are effective when performed on a hard surface, so do not try to do them on a bed.

One of the preparatory exercises from the physical therapy course is performed with an elastic bandage. The person lies on his back and throws the bandage over the foot of the sore limb. Then he slowly raises his straight leg and places it behind the healthy one in front and returns it to the starting position.

Exercise 1

Take a sitting position on a yoga mat. Legs should be straight. Shift the support to the ischial bones, moving the gluteal muscles back. Place the foot of the bent right leg near the knee of the left. Inhale and raise your left arm. As you exhale, place your left elbow behind your right knee, while simultaneously raising your right arm behind your back. Direct your gaze over your left shoulder. There should be no pain in the joints or muscles during execution. They should be pulled slowly and carefully.

Do a twist for 15 inhalations/exhalations. With an inhalation, take the original position and after resting, repeat the exercise in the opposite direction. For maximum effect, the foot of the bent limb is placed behind the straightened knee. You can sit and rest for no longer than 1 minute.

Exercise 2

Sit on the mat, bend your left leg and place your heel near your right buttock. Place the foot of the second leg behind the left knee. Execution order:

• while inhaling, raise your straight left arm up and stretch out;
• as you exhale, place your left palm behind your right knee;
• turn your head to the left as much as possible;
• hold the pose for 15 breaths.

After fixation, you should rest and repeat, but in the opposite direction. The exercise is designed to stretch the piriformis muscle.

Exercise 3

Piriformis stretch

Used to stretch the piriformis muscle. Procedure:

• Lie on your back and stretch out, spreading your arms to your sides at shoulder level. Place the feet of the bent legs at a distance exceeding the width of the pelvis.
• As you exhale, bend your knees to the right. You should not continue moving if you feel discomfort.
• With an inhalation, raise your knees to the starting position and tilt them in the other direction as you exhale.

You can stretch the piriformis muscle by doing the same exercise with your legs crossed. The right leg is “wrapped” with the left. As you exhale, point your legs to the right and hold in a comfortable position for 10 breaths. As you inhale, return the legs to their original position and change the cross of the limbs.

Exercise 4

For beginners, this exercise may be difficult. Procedure:

• Stand a meter from the chair. Place your right foot along the mat, take your left foot 1 m back and turn it slightly to the side. The heels should be approximately in line.
• As you exhale, lower your left hand onto the seat of the chair, and raise your right hand up and look at it. The higher the chair on which your left hand rests, the easier it will be to perform the exercise.
• Hold the stance for 15 breaths.
• As you inhale, straighten up, then change the position of your legs and do the same actions, only in the other direction.

The exercise can be made more difficult by moving your back leg even further back and resting your hand on the floor near the foot of your front leg.

Exercise 5

This exercise requires 2 chairs. They are installed in such a way that it is easy to rest your palm on the first one, and put your outstretched leg on the second one.

First, you should lean on the chair with both palms. Then extend your left leg back. As you inhale, extend your arm up and look at your palm. Stand like this for 15 breaths. Exhale, lower your raised arm, change the position of your legs, and do the exercise in the opposite direction.

Exercise 6

Execution sequence:

• Sit on the mat, stretch your right leg back and bend your left, bringing your heel to your right buttock. The pelvis should be turned forward. When it falls under the left buttock, it is worth placing a folded blanket.
• Place a stack of books on both sides of the pelvis. Straighten your back as much as possible. If you feel discomfort, you can bend slightly to relieve tension in your lower back. It is important that there is also no discomfort in the knees and pelvis.
• Hold the pose for 20 breaths.
• Slowly change legs and repeat the exercise.

Thanks to this exercise, you can not only stretch the piriformis muscle, but also train your buttocks.

Exercise 7

During the exercise, you need to bring the heel of one leg to the knee of the other in a sitting position. To do this, sitting on the mat, bend your right leg. Then carefully lift the left heel and place it on the knee of the right leg - approximately like in the lotus position. However, the right leg should be pointing with the knee up. If the right leg is bent too far, discomfort may occur in the left knee. This can be avoided by increasing the bend angle of the right leg. Stay in this pose for 20 breaths.

At Dr. Bubnovsky’s centers you can exercise on special simulators. Classes are structured based on the condition of the sore muscle and the person’s physical fitness.

Postisometric muscle relaxation

The PIR technique includes exercises that help relieve spasm in the piriformis muscle. A person performs volitional muscle tension and its subsequent relaxation. The doctor chooses specific exercises based on the nature of the disease and clinical manifestations. If the exercise technique is incorrect, the patient's condition may worsen.

To relax the piriformis muscle, several exercises are performed:

• In a supine position, bend the affected limb and place the foot behind the knee of the other leg. With the hand opposite the sore limb, grab the knee and pull it towards you. The patient should monitor pelvic immobility. This exercise creates a slight tension along the thigh. If pain occurs in the buttock, perform the exercise in the direction in which the most discomfort is observed.
• From the “lying on your stomach” position, bend your left leg at the knee and tilt your shin outward. There will be a slight stretch from the buttock to the sacrum. Squeeze your glutes to counteract hip rotation. This position is held for up to 7 seconds. Then relax and exhale.
• The patient lies on the healthy side. Grasping the couch with his lower hand, he places his upper hand on his buttock. The patient places the straight affected limb perpendicular to the body and hangs it over the edge of the couch. In this position, you should lie while inhaling for 10 to 15 seconds. As you relax as you exhale, you should allow your leg to lower as much as possible under its weight.

After reducing the pain, perform exercises that improve the motor functions of the lower back and pelvis. Exercises for post-isometric relaxation of the piriformis muscle have an analgesic effect and complement drug therapy well. The main rule when treating piriformis muscle is to seek the help of a doctor in a timely manner and follow his recommendations.

Since inflammation may develop when the sciatic nerve is pinched, self-medication is dangerous. If therapy is not started, the pelvic floor muscles are also affected along with the piriformis, which leads to sphincter dysfunction. During the inflammatory process, some exercises to relieve spasm in the piriformis muscle can be harmful, so you should consult a specialist.

When taking a course of classes and performing post-isometric relaxation, you should adhere to several rules:

• You should exercise 5 times a week.
• When performing exercises, you cannot step over the pain. It is acceptable to exercise on the verge of discomfort, without pain.
• It is recommended to spend 40 minutes studying in one day. You can practice 2 times a day.
• Be sure to do a voluntary warm-up. To do this, make any movements in the hip joints and lower back that do not cause discomfort. It takes 10 minutes to charge. It can be done standing or lying down.
• You should not carry heavy loads until muscle function normalizes.
• It is worth contacting a chiropractor for a course of manual massage.

Exercises to stretch and relax the piriformis muscle should be performed under the supervision of an instructor. Before classes, it is better to go to see a doctor several times. You should do gymnastic exercises at home only after several lessons with an experienced trainer.

Most people associate a tourniquet with a first aid kit, bleeding, and other medical history. And, by the way, this is also a great sports equipment that will help you get in shape after winter! Wrestlers, boxers, skiers and other athletes have been using a rubber tourniquet in their training for a long time and productively.

I suggest you join the athletes, because exercises with this equipment are suitable even for beginners, and the results will not keep you waiting. And now I’ll tell you how to get the best result.

This is not know-how: the rubber expander has long been in service with rehabilitation specialists, who use it to restore athletes after injuries. A modern sports harness is a flat or round piece of multi-layer latex with or without handles at the ends, which allows you to diversify your workouts and make them more effective. In one of the variations, the simulator is also used for swimming.

What muscles will it help pump up?

Resistance band training quickly tones by engaging small muscles that are not usually involved in exercise. The tourniquet is great for pumping up your arms, legs, buttocks and abs.

Advantages

Practice shows that the less sophisticated a thing is, the more useful it is. It’s the same with a burn: it won’t be able to harm you, but it will give you a lot of bonuses:

• It will help to work usually inactive muscles, as well as to work specific muscle groups in isolation.
• It will give an increasing load: the more you pull it, the more force you need to apply (unlike iron).

• Allows you to vary the load: elastic bands of different elasticity will simplify or complicate ordinary exercises (for example, lifting a barbell or pull-ups).
• Thanks to its small dimensions, it is easy to take it with you anywhere: even to the country house, even to the ocean. And training with a tape does not require a lot of space.
• And, of course, accessibility: the stores have plenty to choose from for every color and budget.

Contraindications

There are no contraindications as such for using the projectile. Focus solely on the tasks themselves: if you cannot do a certain exercise without a tourniquet, you cannot do it with a tourniquet.

Types of tourniquets

Conventionally, tourniquets can be divided into pharmaceutical and professional. A pharmaceutical tourniquet is a regular rubber bandage. It is sold in any pharmacy at a reasonable price. The disadvantage of such a tape is that you have to adjust the load yourself by changing the length and number of layers of elastic. In a sports store you can immediately choose professional equipment with suitable elasticity.

How to choose the right one

Which tourniquet to use depends directly on your goals and current physical fitness. If you decide to make your home workouts a little more challenging, a rubber band will suit you well, with which you can exercise just as productively as with a branded elastic band.

If you are going to exercise in the gym, consult with a trainer before purchasing professional equipment. Branded harnesses are available in different colors, lengths and elasticity. When choosing a projectile, pay attention to the numbers indicated on it: the first will mean the minimum, and the second will mean the maximum force that needs to be applied to stretch the rubber.

Precautionary measures

Professional exercise equipment is made of high-quality latex, which should not break even with maximum stretching. But any item that is used frequently and actively wears out. Therefore, do not be lazy before starting exercises to inspect the tape for damage, tears and cracks. Also, the manufacturer always indicates the maximum length to which the elastic can be stretched - do not ignore this information.

Technique and types of exercises

A tourniquet is an auxiliary equipment that can complement almost any exercise. When practicing, the tape is held with your feet, hands, or attached to a horizontal bar or uneven bars. Strength training enthusiasts use an elastic band to weigh down the weights.

Sample lesson program

The tape is equally good for training in the gym and at home. For best results, exercise three times a week.

The most common exercises with a tourniquet

At home

• Stand on the tourniquet with your feet, take the edges in your hands. Perform swings with straight arms up (“skier exercise” - load on the shoulders).

• Stand on the elastic band, pull the edges towards your chin (relieves tension in the neck).
• Standing on the band, perform curls with your arms - two or one at a time (biceps).

• Take the tape in your hands, the distance between your palms is equal to the width of your shoulders. Place the tourniquet behind the back of your head and extend your arms to the sides (triceps).
• Raise your arms straight with the band in front of you (hands shoulder-width apart). Extend your arms to the sides (chest).

• Standing on the tourniquet, bend over and bring your arms with the ends of the elastic band to your belt (for the latissimus dorsi).
• Attach the tourniquet behind your back (for example, to the leg of a sofa), hold the ends with your hands and perform twisting (press).

For training the lower body, a loop-shaped exercise machine is better suited.

• Place the tourniquet on the back of your neck, hold the other end with your feet. Do squats.

• In the plank position, place the loop over your shins and alternately move your legs to the side.
• Loop at the shins. Lying on your back, alternately swing your legs up.
• Standing position, elastic band on the shins. Alternately move your legs to the side.

Complete the tasks in a convenient order 10-15 times per approach. For clarity, here is a training video:

In the gym

In the gym, you will consult with a trainer: he will select a complex for you and at the first stage will monitor the correctness of its execution. The tourniquet is a universal equipment, so all the exercises described for performing at home can be performed in the gym (and vice versa).

Before starting classes, do a light warm-up. Complete the complex with breathing exercises.

Alternate tasks with tape with tasks without a projectile.

Sets and reps

If you are not a seasoned athlete, start with one set of each exercise for 10-15 repetitions. Gradually increase the number of approaches to 2-3, as well as the number of exercises with a tourniquet. When the exercises seem too easy, replace the band with a less elastic one.