Piriformis Syndrome is a condition often caused by the compression of the sciatic nerve, which leads to pain, numbness, or tingling in the buttocks. This discomfort is often debilitating and can impact day-to-day activities. Thankfully, there are specific exercises which can be incorporated into the daily routine to alleviate symptoms and promote healing.
This blog explores a range of Piriformis Syndrome exercises along with step-by-step instructions
Piriformis Syndrome Exercises
Agitated with a culprit of hip pain? Here is a list of easy Piriformis Syndrome exercises to welcome into your daily routine:
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Piriformis Stretch
This stretch focuses on the piriformis muscle and alleviates tension around the sciatic nerve.
Instructions
- Sit on the floor with one leg crossed over the other.
- Gently pull the knee of the crossed leg towards the opposite shoulder.
- Hold for 15-30 seconds.
- Switch sides.
- Repeat 2-4 times on each side.
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Seated Forward Fold
This one targets the hamstrings and buttocks promotes flexibility and eases hip pain.
Instructions
- Sit on the floor with legs extended.
- Hinge at the hips and reach forward. Make sure to keep the back straight.
- Hold for 20-30 seconds, emphasising the stretch in the buttocks.
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Standing Small Range Squat
Standing small range squat exercise engages the glutes and hip muscles, promoting strength and flexibility in the affected area.
Instructions
- Stand with feet shoulder-width apart.
- Perform a small-range squat by bending the knees slightly.
- Keep back straight, chest up and focus on engaging the glutes.
- Repeat for 12-15 reps.
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Clamshell
The Clamshell exercise targets the hip abductors, strengthening the muscles around the piriformis to alleviate tension.
Instructions
- Lie on your side with knees bent, and feet together.
- Keeping the feet together, open the top knee as far as comfortable.
- Hold for a moment, then close the knee.
- Aim for 15-20 repetitions on each side.
Conclusion
Piriformis Syndrome exercises, which we incorporate into ourroutine can be significant in improving flexibility and promoting hip pain relief. All of these exercise are scientifically proven to provide relief and help you heal earlier. These exercises, when practiced with a healthy lifestyle habits and a comprehensive health insurance plan, can prove to be miraculous for you and your near ones.. However, upon recognising any of the symptoms of Piriformis syndrome, you should consult a medical professional before incorporating any health advice that you read online.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.