Effectively Release The Piriformis Muscle (At Home)

INGREDIENTS

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free resources

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back pain

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back pain control

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deep core training

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free

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free piriformis healing guide

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free resources collection

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back pain

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deep core training

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free resources collection

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this is a complete piriformis muscle release guide

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i'm going to show you the 3-step process to effectively release the piriformis muscle using self-massage

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you'll also learn when to implement stretching and key tips to follow to avoid making the pain worse

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don't get overwhelmed. i'll explain everything in simple terms. you just have to follow along

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…you're confused and not sure why relief is short-lived…

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but it should only be used when needed to restore a muscle to its normal length

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piriformis pain… the hip flexors play a big role in proper recovery

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…strengthening and balancing the glutes is always part of piriformis syndrome recovery

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inner thighs

the best way to release the piriformis is by using a massage ball. below

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the video below includes a full tutorial on how to do that

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i know you'll see a lot of people online recommending to sit on the roller and perform a deep tissue piriformis release. be careful if you choose to do that

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place the roller underneath the glutes and gently roll around the piriformis area. always follow your body and see if this technique works specifically

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how to beat piriformis syndrome without spending years in pain. complete home pro no gym required

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static stretching is a lengthening technique used to relax and decrease the overactivity of a muscle. static stretching increases the range of motion allowing the joint to move

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when a joint is free to move

gentle piriformis stretches that won't aggravate the pain

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full piriformis muscle release tutorial

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i also included a list of hip stretches you do after deep tissue release. please don't do all of them. pick 1-2 to start with. remember…less is more

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not all muscles respond the same way to stretching . the same static stretching pro be applied to two different muscles and results won't be the same

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pigeon stretch

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pigeon stretch

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you control the intensity by bringing your torso closer to your legs

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this is another great piriformis stretch you do lying down on your back

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an overactive erector spinae contributes to an exaggerated lower back arch and pulls the pelvis out of alignment

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this is a great stretch to open up your hips and release the inner thighs as well. only use this stretch when not in pain

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this stretch targets the glute muscles and helps increase joint range of motion. you increase the intensity of the stretch by pushing against the upper knee

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mindset

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piriformis control

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the mind-body healing pro

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effectively release the piriformis muscle

kshares

below you'll find video tutorials of the release

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living

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i know that piriformis syndrome be a huge pain. and sometimes

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please understand that you fix this imbalance. the reason you're probably still in pain is because you're overwhelmed by so much information…

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…and as a result

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believe me

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make sure to save this guide

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recommended pro : piriformis control program

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piriformis tightness

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static stretching

the goal is to maintain proper muscle tension. i'll explain this a little further in step

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… if the muscle doesn't need to be released

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the will open up in a new tab so you can read through this post first

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i'll also to the guide at the end of this post

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step 1: inhibit the overactive muscles

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tight and overactive hip flexors

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this is called altered reciprocal inhibition: please stick

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altered reciprocal inhibition means certain muscles work in opposition

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when one of these muscles is tight and overactive

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here's an example of this happening

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tight and overactive hip flexors will inhibit and affect the gluteus muscles

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specifically

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to properly and fully activate the gluteus maximus

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again

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tensor fascia lattae

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the hip flexors

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hamstrings

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the spine. make sure you're always rolling on the muscle only

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numbness

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step 2: release the piriformis muscle

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you control the pressure and easily move around to release the gluteus medius as

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if you're in a lot of pain right now

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the reason i don't recommend that is because i lived

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i remember ending up

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i prefer to use the massage because you can control the pressure and gently work around the piriformis area

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this helps release the gluteus maximus and gluteus medius

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if the piriformis is very sensitive and flaring up

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if you insist on using the foam roller

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everything you need to beat piriformis syndrome

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piriformis control

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step 3: stretching the piriformis

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i've personally suffered from piriformis syndrome

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i've done all the typical stretches found online. i was constantly searching … looking

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this is why i don't want to just throw a of stretches at you without explaining how they work and when to use them

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don't work

related: gentle stretches

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how static stretching works

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to get the most out of static stretching

individuals over years old get better results holding each stretch

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before we get to the piriformis release

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why stretching comes after self-massage and self-myofascial release

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simply because we can't release trigger points

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stretching should always come after self-myofascial release

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latent trigger points before elongating the muscle

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trigger points don't get released through stretching

hip stretches

gentle stretches

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below is a step-by-step tutorial to teach you how to properly release the piriformis muscle specifically

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fast piriformis muscle release

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watch this video on youtube

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do all muscles need stretching

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certain muscles don't respond favorably to static stretching

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misused

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phasic muscles: made of at least fast-twitch muscle fibers and fatigue easily compared to the tonic muscles

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misused. the glute muscles are primarily phasic muscles

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if you have extremely tight hip flexors and keep stretching the glutes

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even if it feels at the moment

stretches to release the piriformis muscle

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sitting piriformis stretch

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sitting piriformis stretch

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when you're sitting and can't stand

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however

hip stretch

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this is my favorite glutes stretch. it is safe

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you use this stretch after you release the hip flexors. it targets the gluteus medius

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gluteus maximus and piriformis stretch

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gluteus maximus and piriformis stretch

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this stretch targets the piriformis muscle and the gluteus maximus

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supine piriformis stretch

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supine piriformis stretch

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you increase the intensity of this stretch by pushing against the knee of the hip being stretched

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erector spinae / gluteus medius stretch

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if you have an anterior pelvic tilt

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hip openers

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hip openers

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sitting hip crossovers

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sitting hip crossovers

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hip flexors stretch

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hip flexors stretch

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i recommend you release your hip flexors on a daily basis. especially if you spend hours sitting and driving. i have a step-by-step post on releasing the hip flexors here

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piriformis syndrome guide

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how to heal piriformis syndrome if you tried everything

piriformis strengthening exercises

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how i healed piriformis syndrome against the odds

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author

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Effectively Release The Piriformis Muscle (At Home)

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