Hi all,
Does anyone else suffer from piriformis pain? Mine is especially aggravated during and after free squats and conventional deadlifts ( for some reason Hexbar deads and box squats don’t bother it as much). After a heavy deadlift or squat day, my right piriformis spasms and almost makes me look lopsided.
I have chiropractic w/Art work done, but I was wondering if anyone knows of any stretches, exercises I should be including as well?
Thanks a lot!
Right foot over left knee, chin to chest, pull knee to same (or opposite, I can’t remember right now) shoulder and hold.
Also, extend right leg (I know, it sucks), and essentially nod your head (youtube neural flossing or piriformis stretch for a better idea).
Also, for me, close stance, deep pause squats have helped a lot.
Ankle over opposite knee while sitting on the ground and in that position roll the leg being stretched with a lax ball or PVC pipe will directly target pitiformis. Then move out from there and do your glutes, hamstrings, quads, TFL, IT band and hip flexors- do that consistently before you stretch for a few weeks and I can almost guarantee you’ll feel better.
Awesome!
Thank you guys!
I will get to it!
You sure it is your pirformis? Try some lying leg abductions and note any indifference in mobility or strength. Fire hydrants without opening your hips will work too.