Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]

Not getting results from stretching a tight piriformis? Weak muscles here can cause problems with hip internal rotation, external rotation, and horizontal extension.
That can lead to back pain, knee pain, and more specific diagnoses like femoroacetabular impingement. Tight muscles around your hips can pull the femur out of alignment, or what Dr. B calls the hip pocket.
The problem with stretching a tight piriformis is that it doesn’t solve the underlying issue - a weak piriformis muscle!
Muscles stay tight for a reason, even after weeks of stretching. It means there’s compensation for a muscle weakness or other dysfunction. The neuromuscular system keeps muscles tight to prevent more damage to the body.
Coach E demonstrates four easy exercises you can do at home to strengthen your piriformis in each of its three functions. Do these exercises a couple of times a week for a couple of weeks, and you should notice a quick improvement in your ease of movement.
Don’t forget to like, subscribe, and tap the notify because we’re releasing new content each week addressing common structural dysfunctions that can all be solved at home, letting you move pain-free.
IN THIS VIDEO
00:00 - Intro
03:28 - Side-lying Hip External Rotation
05:03 - Standing Close Chain Hip External Rotation
07:06 - 4-point Hip Abduction
09:10 - Standing Hip Opener
RESOURCES AND LINKS MENTIONED
SI Joint Pain? Piriformis Syndrome? 5 Exercises to Treat & Prevent: • SI Joint Pain? Pirifor...
Hip Pain Solution: www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[@kelseylyons7746]

I have struggled with pain for the last 5 years and I’m not sure if it is sciatica or piriformis syndrome. Because they mimic each other quite a lot, and I’ve had diagnoses of both from different doctors and chiropractors. One day I woke up with excruciating pain in my right butt cheek, deep under a muscle, and I could not even walk. I had to crawl down the stairs, to the drive way, and to my car, and to the ER. And then get out of my car and crawl to the ER. I was only 25 years old at the time, so ofcourse the ER doctors thought I was exaggerating or drug seeking. But it was the worst pain I have ever felt in my life. I was prescribed something to help me calm down because I was just hysterical and in the worst pain of my life, and also some muscle relaxants. They diagnosed me with sciatica & sent me home with the muscle relaxants. It seemed as though the muscle relaxants, which were very strong I might add, only made things worse. I feel like they may have a part to play in why I’ve never healed. I can’t describe the feeling. It is a constant & chronic dull ache and it almost feels like something is caught deeeep down. I’ve tried chiropractor after chiropractor, stretch after stretch.. day after day. And don’t get me wrong, the chiropractor I’ve recently been going to is wonderful and he helps in so many ways, but unfortunately, the relief is and was always only temporary and I’ve had to keep going back, which gets very expensive at $52 dollars a visit. Same with stretches, only temporary relief. And it seems like from this video, i needed more than stretches.. although stretches are great and make me feel good and limber.. it just wasn’t helping in the long run. It also needed strengthened. I’ve also done some yoga, and I loved it. Absolutely loved it. But again.. temporary. This entire time I was thinking I had bad sciatica and that if I can’t get the pain to stop, I was thinking surgery as my last resort. So maybe it’s been piriformis syndrome this whole time like the chiropractor said. This pain has taken so much away from me for the last 5-6 years with no relief. I can’t sleep, I can’t sit long without pain, I can’t stand for long without pain. All day every day horrible, miserable pain. So I tried these exercises, and after the first exercise I SH*T you not, I started BAWLING. I just started crying because of the relief.. I’ve not felt that relief in such a long time. It felt like it took away so much tension. I’m going to keep trying this. I hope it works long term. Thank you so much for this video and for sharing this with all of us who suffer from this pain.

[@PrecisionMovementCoach]

Wow! What a journey. We really appreciate you stopping by. Thanks so much for trying it out and for sharing your story :) - Coach Joshua, Team PM

[@filip000]

So, any news after 5 months? Do you still do these exercises? Did you treat your pains?

[@bjumali]

And that would be $52 for eaxh time you did this exercise please… Hehehe I’m glad this helped you.

[@heatherL4834]

This is my life right now. I have been dealing with this for 4 years now.

[@valeriehanson7044]

Can we have an update? I’m hoping you are all better! I’m experiencing the same thing right now and need some hope!

[@matthewtomaszewski3269]

As a retired PT, I agree with everything presented, especially the point that muscles get tight for a reason.

[@PrecisionMovementCoach]

Thanks for your comments :)

[@nostalgiaman6816]

@@PrecisionMovementCoachwhat if I can’t get in the floor?

[@andrewprentice3303]

I had piriformis pain for several weeks. I regularly stretched my piriformis muscles and hamstrings to no avail. After watching your video on strengthening instead of stretching, I've noticed a fabulous improvement. Thank you so much for putting me on the right track. Absolutely amazing results

[@PrecisionMovementCoach]

Great to hear!

[@vivianeraw8448]

How r u now

[@cherylraimondo5800]

These specific exercises seem to bring me more relief than stretching and yoga! As an aging runner and biker I Thank you so much for posting!

[@PrecisionMovementCoach]

@@cherylraimondo5800 You are so welcome and thanks for following along :)

[@jimmyhoward7157]

What do you think about icing afterwards?

[@maryherbivorre3393]

I have had one sided deep butt pain for over 15 years. I have watched hundreds of videos on different pirformis exercises. This one has to be the best one that has ever actually targeted that specific muscle. And the weird thing is it's not even these big movements or anything. Which is very impressive. Thank you so much.

[@PrecisionMovementCoach]

Yes! So happy that you found us :) Let us know if you ever need more advice or assistance! - Coach Joshua, Team PM

[@hqcart1]

did your pain go away using this method?

[@kristymoore7052]

I’ve had this for 3 mos. Debilitating. I am working through it hopefully, but I come across so many people/posts that talk about decades, etc. very depressing.

[@hqcart1]

@@kristymoore7052mine went away when i got an antibiotic injection in the butt, seems that got my paid away!

[@mariabota1892]

Hi @maryherbivorre3393, I have the same probleme, some time is the Piriform sindrom, some times are the other rotators muscle. I found a Doctor in Italy, with is explain that. Check Dr. Michele Conati from Verona, Italy.

[@brianmukerjee7224]

After months of stretching and it getting worse and worse I've been doing this for about a week and already feeling much better. Thanks!

[@PrecisionMovementCoach]

Great to hear!

[@earthpearl3790]

After just two days of your routine the pain around my hip / femur has lessened and am feeling more stability and ease when I walk. None of the PT's I've worked with gave me such targeted support. Thanks for sharing your skills!

[@PrecisionMovementCoach]

Wonderful! Thanks for trying it out and for lettingus know that :) - Coach Joshua, Team PM

[@simonestreeter1518]

This is the only channel addressing hip issues that give the crucial tips of activating deeper pelvic muscles as you do exercises. I cannot believe the difference. I've given birth to two big babies, and even though I've stayed quite active ever since, I just was not recruiting these muscles and finally ended up with SI joint pain that was exacerbated by doing pigeon pose etc in yoga. I dropped the yoga and have suffered for about a year. Doing these just a few reps with you just now has totally eliminated the SI pain. THANK YOU!!

[@PrecisionMovementCoach]

You are so welcome and we are glad to have you on board! Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@eraueric]

In which position did you have your pain? (sitting, standing up, when sleeping, when walking, running...)

[@simonestreeter1518]

Often when lying in bed, often when sitting, occasionally when standing or walking. They all improve with these exercises, and come back if I discontinue them for several days. @@eraueric

[@simonestreeter1518]

I thought I'd replied to this, but do not see it. So, again, I could have acute pain when lying in bed, rolling over, getting out of bed, but also, when it was really irritated, pretty much sitting, standing, and walking. @@eraueric

[@vanessarodriguezcruz5169]

This whole time i thought i needed to stretch that muscle out but forgot that i need to strengthen it also. Thank you this! I did the 4 exercises like you said and my pain is gone right now. Ill be doing this everyday

[@PrecisionMovementCoach]

Awesome!

[@donnabonde1864]

Same same 😃

[@PrecisionMovementCoach]

@@donnabonde1864 :)

[@maisiesquire3269]

Makes sense

[@hqcart1]

how is it going now?

[@trax2tidy]

I just wanted to let ppl know. If you have hip pain, and it feels like it's your joint and you are losing the will because of the constant discomfort. Well I've had a bad hip for about 4 months, resting and stretching did nothing. I'm only on my 2nd week, I just went straight to doing all 4 every other day, I'm now on 20seconds per rep. Today is my first day with no hip pain. I literally can't believe it. I thought I'd give it ago before I go to a physio but I'm not going to bother I'm just going to continue this and slowly introducing riding, swimming and running again. Thank you 👌

[@langitbiru4740]

do you really do this exercise every day?

[@PrecisionMovementCoach]

Nice work! Keep us posted on your progress :)

[@PrecisionMovementCoach]

@@langitbiru4740 2 - 3 times per week is sufficient :) - Coach Joshua, Team PM

[@Blaxit2023]

I've been through physical therapy, chiropractor visits and a nerve block and this has been the only thing that Gave me relief. Thanks so much for sharing. We need to cline you and put you in every city.

[@PrecisionMovementCoach]

You are welcome!

[@mariafogarty3424]

Coach e fantastic coach please keep up the great work you are doing . Love that you explain the theory behind each exercise

[@tyrexpolie]

I wish I could like this video more than once! This is the second day I'm doing this exercise (alongside your lower back video) just to feel some relief from excruciating pain on these areas in my body. I've done seeing PT for months, Chiro, Osteo, and the pain keeps coming back. It reduced me to tears thinking surgery is the only way. I know it's early days, but I was actually smiling after doing the exercises as I can feel some form of ease. Thank you so much. May you be blessed.

[@PrecisionMovementCoach]

Nice work!

[@katdunn7934]

How are you doing nowadays? Is it working for you? I'm in same boat as you, concerning the hip. I'm going to try this way, as it's different from my other PT I've done.

[@merrygirl111]

Do absolutely everything you can to avoid surgery. I had a fusion in 2016 and I live with constant, debilitating pain. Surgery is to correct structural issues. It doesn’t necessarily resolve pain. Good luck.

[@godwhispersinmyearsinsleep5351]

Mam how is it? Do you feel better pls respond

[@PrecisionMovementCoach]

@@godwhispersinmyearsinsleep5351 we are also interested to read their feedback. Did you try them out? - Coach Joshua, Team PM

[@denisemc607]

Thanks so much for the comprehensive demonstration and exercises for this muscle - just want I needed ❤

[@PrecisionMovementCoach]

Happy to help :)

[@wesdizz6297]

I knew I also needed to strengthen along with stretching, but I didn’t know how. Thanks for the video with specific exercises. This channel is game changing. Your knowledge has been helping me.

[@PrecisionMovementCoach]

Happy to help!

[@jordandillman8457]

I am so appreciative to have people like yourself to assist with certain muscle movements that don't necessarily get hit in normal physical gestures. Thank you!

[@PrecisionMovementCoach]

You are welcome!

[@RobWhittlestone]

I love Eric's teaching style, I find it very confidence-inspiring. I have chronic sciatica and am seeking methods to alleviate and even prevent recurrence. I had a sedentary job and retired. Winter I find discourages me from being active which makes me more prone to sciatica. Nice video. All the best, Rob in Switzerland

[@PrecisionMovementCoach]

Wow, thanks! We really appreciate that. Thanks for watching and commenting. Our KZbin content is great (and free!), but still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Hip Pain Solution program at www.precisionmovement.coach/hip-pain-solution/ Let us know if you have any more questions :) - Coach Joshua, Team PM

[@DenaInWyo]

Hurt myself moving a patient a week or so ago, and just haven't been able to nail down WHERE I am hurt. Hip stretches are helpful, but THIS...this is why every now and then I go to move down a few feet in my kitchen or something else stupid like that and I get such a sharp pain in my hip I nearly fall down. It's that danged rotation. RICE-ing things, but also stretching AND gradually incorporating this. THANK YOU. This pain just sucks and it's putting a real damper on all the things I need to be getting done right now because I don't dare lift anything heavy or anything else to piss it off further. It's been a miserable couple of weeks, let me tell ya.

[@PrecisionMovementCoach]

Hi! We are here for you. Thanks for letting us know about your pain and what you have been trying. Cancel the stretching and stick with our content and you will make a lot of progress. Keep us posted on your progress :) - Coach Joshua, Team PM

[@HelloItsmekaz]

Exactly what I needed. Not flexibility but strength. Perfect. Thank you!

[@PrecisionMovementCoach]

You're so welcome!

[@Prince_Charming_1]

Great training video! Thanks for your hard work in making this awesome exercise to strength the glute muscles.

[@PrecisionMovementCoach]

You are welcome!

[@deblynne9440]

I think your comments at the end are really important. Only doing the first two exercises for a couple of weeks and then the second two. I was in PT for this and the exercises put me in so much pain that I would be up all night because of it and I think it was just simply overdoing it because they had me doing maybe six exercises everyday. I finally quit PT because I couldn't face the pain it was causing. Thank you so much for this video!

[@PrecisionMovementCoach]

You are so welcome and we are very happy that our message has reached you :) - Coach Joshua, Team PM

[@simonestreeter1518]

Thank you for this comment. I have found PT to be overwhelming and even counterproductive for other issues, too. I really appreciated his advice to start with two, and not even to do them every day. My motivation increased right then.

[@donbushek733]

@@simonestreeter1518it sounds like you need to find a different physical therapist.

[@gregseate2369]

I really appreciate the work you put into this, thank you!

[@PrecisionMovementCoach]

My pleasure!

[@georgemckinley1675]

Great video. Simple, easy to understand and straight to the point without all the fillers. Awesome job!

[@PrecisionMovementCoach]

Thanks!

[@mortonharwood9836]

I love the focus on quality movement vs static stretching. I have a hockey background and am working on dealing with some nagging issues in my 30s from just sitting way too much, and this mindset reminds me a lot of how we used to train for hockey. I've been on Rom Coach for a couple weeks now and it's awesome!

[@PrecisionMovementCoach]

Thanks for following along :)

[@maryfuzzell6262]

I've been watching a variety of videos on improving my hips to help with foot pain. I love how simple your suggested exercises are, and, that you don't expct us to exercise for hours a day... at times it seems impossible to do all what a fitness buff promotes. You've put me on the right track.

[@PrecisionMovementCoach]

Glad it was helpful!

[@PVVI2015]

Very helpful and so well explained! Thank you 😊

[@PrecisionMovementCoach]

You are welcome!

[@MsLoumon]

Fantastic detail. It's always great to hear what alerts us to what may be disregarded bu routinary practice. Thanks!

[@PrecisionMovementCoach]

You're welcome!

[@threequarters167]

Wow - thank you for thes exercises. Been dealing with this for almost a year, maybe more, and straight away can feel the exercises target that spot that's been giving me bother. Again, much appreciated! I'll keep this up.

[@PrecisionMovementCoach]

Thanks for trying it out :)

[@KSunshine]

Thank you Coach. Excellent explanation 👌 and cues. Nice , short and clear!

[@PrecisionMovementCoach]

You are welcome.

[@Traders_Paradigm]

Dude you have the best movement/physical therapy channel on YT!!! Thanks for everything you do

[@PrecisionMovementCoach]

Thanks!

[@kalemcgillis447]

Thank you and please don’t ever stop, the fact that you do this shows what kind of person you are and it spreads because you become the people you surround yourself with and same goes with the content you watch, thank you again

[@PrecisionMovementCoach]

Much appreciated!

[@robm2743]

Excellent content. I’ve been into hip and glute work over the past few years (after pain of course) and this had some new stuff I was not aware of.

[@PrecisionMovementCoach]

Glad that you discovered it! Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@googoo554]

Amazing video! Sooooo grateful to you for this information. Much gratitude for all you do.

[@PrecisionMovementCoach]

You're welcome!

[@amywashek6456]

This is perfect for me!!! Thank you SOOOO much. I love these and know they will help me recover my strength!

[@PrecisionMovementCoach]

Happy to help!

[@debrabrooks1790]

I’ve been suffering with this for a while. Very happy to have discovered this video. I’ll be working on these strengthening exercises. Thank you

[@PrecisionMovementCoach]

You're welcome and thanks for trying it out :)

[@lisagagnon3195]

Your timing is impeccable… I’ve been miserable while sitting for the last 5 days and my doing these exercises along with your video for the 1st time is already helping!! Thank You!!! 🙏🏼

[@PrecisionMovementCoach]

Nice work!

[@jimbreen7878]

Fantastic! I wish I had seen this years ago. It is really helping to heal my injured piriformis muscle. Thank you.

[@PrecisionMovementCoach]

@@jimbreen7878 better late than never :)

[@vivianeraw8448]

Hey how r u now

[@makarchus]

I had left hip pain for more than two years. I visited doctors and everybody kept talking about X-ray, MRI, you are just getting old this pain is normal and wanted me to go on pain medication etc. I tried Yoga, multiple workouts to stretch and see if this pain goes away. Finally I landed on this video. I tried this and day 1 I saw my pain was gone for the entire day, it did came back the next day and I continue to do this for week and half and I am seeing gradual difference, the pain goes away for the day and now it is gone for 2-3 days. As the instruction, I need to do this for coupe months to bring the strength back. I will report back in two months after doing all four excercises as stated and bring back the result. But even if I have to do this every day to have no pain entire day or multiple days, I am happy :-)

[@PrecisionMovementCoach]

Yay! It's so great that you found us. Thanks for watching and trying it out. Keep us posted on your progress :) - Coach Joshua, Team PM

[@ellie123hymes]

Love your perspective! Thank you!!

[@PrecisionMovementCoach]

You are welcome!

[@nancysimpson5645]

I am AMAZED! I did these exercises one day and felt noticeable relief last night. I've been stretching, when I need to locate that muscle and strengthen it. I'm a side sleeper and have been sitting at a desk more than usual at work. I'm glad these are exercises I can do just about anywhere. Thank you!

[@PrecisionMovementCoach]

Great job! Thanks for trying it out and for sharing your comments :) - Coach Joshua, Team PM

[@mattr2264]

Amazing. This really took the edge of that searing sciatica pain on my very first try. I was also just 'stretching' the piriformis. Will stop doing that now. Incredible how much better this feels after doing these exercises. I was definitely getting the wrong advice.

[@PrecisionMovementCoach]

Glad that you found us :)

[@windridr66]

Very appreciative of all you share with us. It’s a great thing you are doing, brother.

[@PrecisionMovementCoach]

Much appreciated!

[@merion297]

Thank you so much! 🙏 It was truly so obvious that this muscle has atrophied, like the leg muscles of those who are paralysed from the waist down and sit in a wheelchair. Stretching it is just the symptomatic treatment. 🤘🏼I am cutting an exact instructional version from this video and will put it on my iPad, just to see the movements what to copy exactly. Btw, it would be useful if you did the same on your channel. Explanations are one thing but then the best is a one-to-one exercise video. 😏

[@PrecisionMovementCoach]

Hi and thanks for that comment. Your thoughts contribute nicely to our community. We are in the process of developing follow-along routines based on requests from other viewers. Thanks for the suggestion and let us know if you ever have more ideas that can make our content better. Have a super day! - Coach Joshua, Team PM

[@princessvomit3055]

Thank you so much for posting this video, I have been dying from pain from this for nearly 2 months and your exercise is the only thing that has given me relief nearly instantly because of the weakness in my leg. Thank you so very much you've changed my life with this and I am so grateful!

[@PrecisionMovementCoach]

Yess! That is so great to read. Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM

[@hqcart1]

did the pain go away or keep coming bACK?

[@ansh444-nm9ew]

Did you get cured of this??

[@mooreandless]

Very well explained. Thank you for this instruction.

[@PrecisionMovementCoach]

Happy to help and thanks for following along :)

[@_jenessy]

I always appreciate info from you, thanks so much!

[@PrecisionMovementCoach]

Happy to help!

[@kimw9008]

Excellent video. Thanks for your help!

[@PrecisionMovementCoach]

You are welcome!

[@davewitty3307]

The stretch you demonstrated in the beginning is me every day. This makes a lot of sense to me. 1. The test activated my issue. 2. The exercises activated the muscle which I try and stretch I’ll follow this routine daily and report back for other people.

[@PrecisionMovementCoach]

We look forward to your progress report :)

[@Heiaowkaksls]

Any update?

[@zaidhasankhan3742]

?

[@hqcart1]

please update

[@robbyers7614]

How are you doing davewitty!?

[@edwigcarol4888]

Thank you so much Eric for those fascinating journeys through our moving body. And the neuro-physiology of muscles. I have made acquaintance yet with my psoas, lats (? ! Had i any before?) and my piriformis. My scapulae too, which were unconscious before.. For some time now i have seen how sharper my body awareness has grown: in body scans that i use to do before going to bed Awesome

[@PrecisionMovementCoach]

You are welcome :)

[@DarenHarmon]

This routine hit the spot this morning! I just bought your hip pain program and Im really looking forward to having a daily routine to follow to get my hip and back in shape again! I hate trying to find the right KZbinvid everyday, but Im glad I found this one!

[@PrecisionMovementCoach]

We are so happy that you found it :) Keep us posted on your progress! - Coach Joshua, Team PM

[@heinousamos8778]

These exercises feel like they're going to help with my hip/glute injury. Thank you.

[@PrecisionMovementCoach]

You are welcome and keep us posted on your progress :)

[@jeffduncan9140]

I've been dealing with a piriformis issue for a few years now. While doing lunges and leg presses kinda sorta ish helps, this looks more like what I need. I'm going to give it a month and then see where I'm at. Thank you!!

[@PrecisionMovementCoach]

Keep us posted on your progress :) - Coach Joshua, Team PM

[@wtfronsson]

Awesome, thank you so much. Been having a rough time with this. I realize my problems are specifically weak muscles and way too much sitting. These exercises are exactly what the doctor would order if they were a good doctor.

[@PrecisionMovementCoach]

Nice work! Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@janett9642]

Fantastic! So thorough and well explained. I can't thank you enough for your awesome videos. THANK YOU!

[@PrecisionMovementCoach]

You are welcome and thanks for following along :)

[@violetanavarro1784]

Awesome! Thanks for giving us these. I have left lumbar scoliosis. I've had a chronic left hip pain for months. I assume it was the piriformis. The pain is almost gone after a few days practicing this routine and the psoas routine. A big thank you to you Eric!!!!

[@PrecisionMovementCoach]

@@violetanavarro1784 You're welcome!

[@patriciawiston8449]

Thanks so much for you working out with us. I makes it easier to grasp.

[@PrecisionMovementCoach]

You are welcome and thanks following along :)

[@terryshihtzumom]

Excellent video with SO many extra tips that we do not think about. The feet activation and hip flexion without using obliques when lifting the leg was extremely helpful for me. This is the best piriformis video in my opinion, that I have seen. I am now going to find your video on foot activation.

[@PrecisionMovementCoach]

Thanks for watching :)

[@exponentialflow1895]

Stellar content. You're the best!!❤

[@PrecisionMovementCoach]

Thanks!

[@yvonnew416]

super addition to my stretching exercises as I plateaued getting reliefs from standard piriformis stretch. The activation like in this video on the other hand works very well to get my hips and lower back pain free

[@PrecisionMovementCoach]

Thanks for trying it out.

[@Jack-tb5ml]

Having suffered with SI joint pain for 20 years I'm looking forward to seeing this help. Thank you

[@PrecisionMovementCoach]

How did it go?

[@rog38]

Thanks Coach. You are the best.

[@PrecisionMovementCoach]

You're pretty great too :)

[@kk22047235]

Thank you so much coach E. I'm 38 years old and my sports performance is on the top of my life after working on your exercises.

[@PrecisionMovementCoach]

Nice!

[@siriuscat]

I am suffering from this pain as well and stretching provides only a brief release..I felt so much better after your exercises and I intend to do them every day. Will keep you posted. Thank you so much for this video, love your energy as well.

[@PrecisionMovementCoach]

Great job and thanks for the comment!

[@celinelubelski]

love this. Great video. Thank you

[@PrecisionMovementCoach]

You are so welcome!

[@susanbroz277]

Excellent explanations and cues! And your routines are always so manageable in terms of time. Question: should one strengthen only the problematic side or both sides?

[@PrecisionMovementCoach]

Thanks Susan. Do both, but 2 or 3 sets for the weak side and 1 for the strong. That way can maintain the strong while bringing up the weaker.

[@creativequeen8371]

Totally agree, Susan. Thank you for asking this question. Truly appreciate this man. Thank you. 🙏🏾

[@crazychicken4063]

Thank you! I was wondering the same thing

[@kamilo4989]

A very long time ago (maybe a decade) I saw a video on YT about how the piriformis is actually weak not tight. It was such a minor video compared to the ocean of piriformis stretches videos. Really glad you're covering this -- you deserve 10x the number of subscribers. Edit: I actually mispoke and the video I was thinking of was that the "psoas" was weak and not tight. However, I enjoy this video very much and it has helped me a great deal. I also find the presentation extremely good both in the high-caliber knowledge yet straight forward directions. Thanks.

[@PrecisionMovementCoach]

Thanks!

[@kamilo4989]

@@PrecisionMovementCoach I returning to this video. I really enjoy the cues you offer to help figure out what is moving where and to help align things into the movement you want. Thank you.

[@PrecisionMovementCoach]

@@kamilo4989 You are welcome :)

[@nalcon1]

Wow! Your first exercise laying down was awesome. Lots of activation. Been doing other exercises for months, but that one I got major activation. It's harder than it looks. Thank you so much!

[@PrecisionMovementCoach]

You are so welcome and thanks for the report. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM

[@caroledwards3657]

So much information! I'll have to watch all of these multiple times !

[@PrecisionMovementCoach]

We'll be here for you when you need us :)

[@2lynnw]

Thank you. Brilliant. At last someone not encouraging stretching that muscle. I cured my Piriformis pain in six weeks by strengthening my buttock and thigh muscles. Doing exercises regularly throughout the day. Any muscles that I used for walking up hill were the muscles I concentrated on. (I’d had Periformis syndrome for nearly two years before I was cured)

[@PrecisionMovementCoach]

Thanks for sharing :)

[@zaidhasankhan3742]

What can i do? Lynn

[@alenatian3682]

What exercises did you do?

[@2lynnw]

⁠@@alenatian3682 Bridging, lunges,prone hip extension,squats or squats at a chair. But NEVER piriformis stretching exercises. I also used an exercise band. But you will have to do your own research for those because each to their own ability. I hope this channel wont mind me directing you to …AskDoctorJo …. An exercise channel on youtube. Look for the video “10 best hip strengthening exercises to relieve hip pain.” Those exercises will strengthen the thigh and buttock muscles. Just think about building up the strength in muscles used for up hill walking.

[@btsarmyfangirl3393]

Can you share us some links on how did you cure your piriformis syndrome because ia m also experiencing this deep hip pain and I am in depression because this hip pain comes again and again so plz can you tell me how you cured your piriformis syndrome,your small help can save someone's life,God bless you 😢😢

[@TrainMeUpRunning]

Thank-you Coach E.! Whenever I take a break I try to do 20 minutes of ROM. Which becomes accumulative over time.

[@PrecisionMovementCoach]

That's great!

[@jeannelocke8852]

Thanks. I’ll keep doing those

[@PrecisionMovementCoach]

You are welcome and thanks for trying it out. Keep us posted on your progress :) - Coach Joshua, Team PM

[@RichardBaileyrichoncode]

Simply Amazing. Thank you.

[@PrecisionMovementCoach]

Glad you liked it!

[@BlueMoon-qv6tm]

You are an absolute life saver! I've had pretty much chronic piriformis syndrome since I was 17 (I'm 24 now) and every PT I've went to has told me to stretch. It never worked for me. But this makes so much sense, especially since I know I'm hypermobile and have weak muscles. How many times a week do you recommend doing these exercises?

[@PrecisionMovementCoach]

Glad I could help!

[@BlueMoon-qv6tm]

@@PrecisionMovementCoach How many times a week do you recommend doing these exercises? :)

[@PrecisionMovementCoach]

@@BlueMoon-qv6tm 2 - 3 times per week is sufficient :) - Coach Joshua, Team PM

[@PenelopePitstop888]

I've lived 24 years with tailbone pain that radiates outward to my entire body. I regularly have to stretch to manage this pain. I can feel the good effect while following you through these 4 targeted movements. TY❣

[@PrecisionMovementCoach]

Thanks for sharing! We really appreciate you trusting us to help guide your efforts and are so happy that it helped :) - Coach Joshua, Team PM

[@codyheiner3636]

This is *super* useful for any climbers out there who are wondering why your heel hooks aren't working. The piriformus activation is exactly what you're missing.

[@PrecisionMovementCoach]

Cool :)

[@autoexec5367]

This is wonderful. Thank you!

[@PrecisionMovementCoach]

You're welcome!

[@purplecow-hj1sr]

Great video. I hurt my piriformis back in June by. Over stretching . It hurt worse! Rest and heat. Still havent totally recovered. Now im going slower and strengthening all the muscles to help it. These are so helpful. Thank you so much

[@PrecisionMovementCoach]

Happy to help!

[@kworpilates9728]

Nice! Very valuable info.. THANK YOU!

[@PrecisionMovementCoach]

You are welcome and thanks for stopping by to comment :)

[@krystalmartinez2018]

I tried this today and I am excited to see the impact these exercises will have. Thank you for sharing your knowledge. Much appreciated!

[@PrecisionMovementCoach]

Thanks for trying it out :)

[@zerker12312]

Update?

[@BillyBob-qu3kc]

Thank you for the video. It helped relieve the pain. I was stretching and stretching to no relief. You’re amazing!

[@PrecisionMovementCoach]

You're so welcome!

[@carlye.3093]

I think these are finally the strengthening exercises that will help. Thank you

[@PrecisionMovementCoach]

You are welcome and keep us posted on your progress :)

[@josephrz6230]

Your videos are refreshing to find. It makes good sense to me to strengthen these muscles, rather than just stretch them.

[@PrecisionMovementCoach]

Glad that you think so, Joseph! Thanks for following along and commenting :) - Coach Joshua, Team PM

[@steveduncan907]

Great video look forward to trying these out keep up the great work

[@PrecisionMovementCoach]

Thanks for watching! How did it go? - Coach Joshua, Team PM

[@hildesmith114]

Thank you SO MUCH for this video. I've been having such hip pain and I started thinking it felt like the muscles were weak and needed strengthening as I felt it is starting to not even be able to hold me up anymore. But all the piriformes stuff I find is stretching. I'm so glad you have this video out. I started today and plan to use these exercises as often as I can. (But I will start slow. I love how you explain the why behind the things you tell us. It makes me understand what it is we are going for.) Thank you so much! I am so hopeful now that I can finally do something to make it better!

[@PrecisionMovementCoach]

Hi and thanks for the comment. We really appreciate you trusting us to guide your efforts. Keep up the great work and keep us posted on your progress :) - Coach Joshua, Team PM

[@taewoolee3547]

I am a 65years hiker who average 15 to 18 miles of 3000 - 5000 ft ascent and descent once a week. So during the week, I have done thigh and glut adduction exercise to improve climbing and downhill . But recently I started to have pain outside of my legs after the hike on next day. First I assumed sciatica nerve pain and did stretch exercise for sciatica. Then I saw your video which emphasize muscle weakness for the pain. Stretching do help temporarily but it doesn't solve the pain. Thanks for permanent solution to my problem.

[@PrecisionMovementCoach]

Wow...that is a lot of hiking! We are so happy to read that our exercises helped you out. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@SusanFairfield]

WOW a fantastic video, I have been suffering with pain for years when I'm walking for a while, now I understand what i've been doing wrong all this time. Stretching it. I'm so looking forward to be able to walk without pain.

[@PrecisionMovementCoach]

Thanks for trying it out and let us know how it goes :) - Coach Joshua, Team PM

[@danieldacosta4350]

Seriously your videos are amazing. I am have on and off issues with my back and hips and I keep returning to you for instant relief. Thanks so much! Best on youtube!

[@PrecisionMovementCoach]

You are so welcome! Thanks for stopping by and commenting. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@danieldacosta4350]

@@PrecisionMovementCoach Thank you that's much appreciated. I find I progress then relapse after bending or lifting in the garden or trying to resume a light weights program. Results in soreness in my back but back stretches don't help. I then return to your videos on hips and get immediate relief. But it's so frustrating as Ive had this for about a year. I had physio but they solely focused on my lower mid back as this is where the pain emanated. I did explain that I felt restriction, cramping in my one hip though. When I didn't improve I found your videos as I started to sense my hips were more of the issue.. Sometimes I find when my back has eased I start to experience knee discomfort. Your video produced immediate relief, not perfect but much much better. I can still run but find bending and sitting aggravates. I'm determined to progress more slowly this time as have a tendency to go to hard and often with rehabbing...like I would when I exercise. Thank you so much and any further advice is very welcome - bw from England!

[@jamesfaulkner6331]

Great video! I was stretching like you mentioned and the problem stead the same. Started fallowing your routine and noticed the pain easing away. I will continue your routine and hope to fix my problem. Thank you!

[@PrecisionMovementCoach]

Keep us posted :)

[@Yerrik]

These videos are so helpful, so informative, so useful. Thank you so much.

[@PrecisionMovementCoach]

You're welcome :)

[@nienkiepienkie6163]

I'm so glad this video appeared in my timeline! After a labral tear and a fracture in my hip bone, my hip has become completely cramped because I had to wait a long time for surgery due to research. After that insufficient help with rehabilitation and now after 4 years still handling a lot of pain from a tight piriformis. Stretching hurts less and less, but stability is still a long way off. And after this video I understand why. The exercises are still a little bit scary to perform, but I am determined to try them for a longer period of time. Hopeful to fight the cramp!! Thank you so much for sharing these wisdoms! Greetings from the Netherlands!

[@PrecisionMovementCoach]

You are welcome and thanks for trying it out :)

[@darpat]

Definitely I'm going to include those exercises, thanks a lot!

[@PrecisionMovementCoach]

You are welcome and thanks for trying it!

[@nicoledire6527]

Appreciate this. A lot of these exercises show up in Pilates and yoga and now I understand why my tfl tries to over compensate. Thanks

[@PrecisionMovementCoach]

Happy to help!

[@vammamies]

I got to stop streching for a while, It has no use for me clearly. Did this routine once just now and my hips and lowerback feel good.

[@PrecisionMovementCoach]

You got to stop streching period. It has no use for the vast majority of people. So happy that the routine helped. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@britanyatan5106]

Well presented! Been having tight piriformis for many years. This explains the tightness so well. Just happens I started doing standing hip abductions esp when inside a lift on my own and I found it helps. And this video this explains it so well for me now. Thank you!

[@PrecisionMovementCoach]

You are welcome and thanks for watching :)

[@angelajones197]

This is the best. For inactive seniors they are easy and doable. Love it love it. This is the best. 💯✅🙏👍

[@PrecisionMovementCoach]

Thanks for watching :)

[@nancydefrancisco4506]

I have been struggling with this back pain in my Glute area for months. All the stretching didn’t work did these exercises once and instantly had relief.

[@PrecisionMovementCoach]

Great to hear! Thanks for trying it out! - Coach Joshua, Team PM

[@francinegryspeerdt18]

Just what I needed. Thanks a lot

[@PrecisionMovementCoach]

You are welcome!

[@HenryTucker7]

Love your videos! Great tutorials: information w/ exercises so helpful. Now I need to search your site for TFL ones!!!!

[@PrecisionMovementCoach]

Thanks for following along! Check this out for TFL issues: www.precisionmovement.coach/tensor-fasciae-latae-pain-techniques/ - Coach Joshua, Team PM

[@akshaydhiman1996]

i just finished watching your video and now i'll follow for 4 weeks and then came back here to leave feedback. hopeful. thanks for the guidance .

[@PrecisionMovementCoach]

Thanks for trying it out and we look forward to your progress report :) - Coach Joshua, Team PM

[@darlenecarruthers-shelton837]

I've been compersating my body due to overall muscel weaknesses everywhere as a child growing up, from the top of my head to the bottom of my feet and all in between. I definetly thank You for this!!! God Bless You

[@PrecisionMovementCoach]

That is not uncommon and thanks for sharing. How are you now? Have you been practicing the exercises? - Coach Joshua, Team PM

[@class7038]

Came across your site today. Have tried it out and look forward to following through. Your explanations and demonstrations are clear and concise. Thank you for sharing your gifts.

[@PrecisionMovementCoach]

Thanks for stopping by! Sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@trevormacdougall9385]

Excellent video. Been suffering with piriformis pain for over a year despite physio. Will definitely work on this and your other vids. Thank for for a professional view

[@PrecisionMovementCoach]

Happy to help! Keep us updated on your progress.

[@trevormacdougall9385]

@@PrecisionMovementCoach My PT tells me to keep stretching the piriformis rather than strengthening it. Says it’s overworked thus the ache. That seems contrary to your advice. Confusing for patients. Help? (I do sit quite a lot)

[@PrecisionMovementCoach]

We do not agree with his approach. If his approach has not worked for you for over a year then it's time to try something different. - Coach Joshua, Team PM

[@dandykes4837]

I've always just stretched as demonstrated. Lately my condition is flaring and I couldn't move much. After the first exercise my hips eased considerably. I didnt consider the muscles weak but makes sense and the relief has solidified your advice. Thanks

[@PrecisionMovementCoach]

Great job!

[@louiselmf6671]

Thank you SO much for addressing the cause...those stretches never did really help so now I know why

[@PrecisionMovementCoach]

You are so welcome and thanks for trying it out :)