Fix 90% Of Piriformis & Glute Problems With These 3 Exercises

[@conorharris]

Thank you for watching everyone! If you are interested in learning more, I recommend watching my other video on the Piriformis: kzbin.info/www/bejne/kF6tZ6WJitWghJY. If you want more free education, I recommend you check out my newsletter which I send out weekly with exclusive content I don't have anywhere else: www.conorharris.com/newsletter

[@Robbo117]

Hey Connor just wondering what you mean by structural abnormalities?

[@moldgrim1]

For the first time in 10 years I could feel my periformis...let go. It felt like it yelled "thank you, I can finally relax" to me. This is awesome!

[@JoshuaHaynes-p5t]

HOLY PAIN RELIEF!!! thank you so much for this video sir you truly are a godsend. I have been suffering from periformis pain for over a year and nothing I have tried has ever worked like this does. The minute I tried the wall walking one with my hands I felt instant and immediate relief for the first time in so long. Thank you again you are AWESOME!!!!!!

[@jonnyjaywalk]

These videos have been addressing every single thing I have messed up in the last decade in the gym

[@JudBurkett-pp2mi]

🙏

[@torimmusic]

Good grief just did these exercises as my piriformis has been so tight and causing some nerve pain on standing and hallelujah better already.

[@Bob-bs4mg]

These three + the standing supported posterior hip capsule stretch from another video have basically fixed three years of debilitating pain for me. Thank you so much.

[@jill9887]

Where can I find the other video? Thank you

[@Bob-bs4mg]

@@jill9887 "Best Exercises for Piriformis and Butt Gripping Conor Harris". That should give you the video. Hope it helps.

[@jill9887]

@@Bob-bs4mg thank you. I hope I have as much success as you.

[@Bob-bs4mg]

@@jill9887 If you are based in the UK I can recommend a PRI specialist who teaches similar things to Conor, Martin Higgins.

[@jill9887]

@@Bob-bs4mg That would have been great, unfortunately I'm in the US. I'll have to research and see if I can find someone here.

[@BigDees19]

This is crazy just today in the morning I looked this up and here you are doing a video on this thank you sir !

[@Mriam10]

Signs from God to confirm what you read about in the morning

[@PittieTictures]

Your presentation style and delivery are top notch sir. Youve clearly got an incredibly good grasp of what youre talkng about. Appreciate the vids brother

[@anthonycarter964]

Very interisting.

[@cynthiablake6208]

I'm glad you mentioned physiological issues. What about someone with spondylolisthesis? Grade 1, L3 over L4, and L4 over L5 to be specific. Sometimes just the stretching works remarkably well but I don't want to further damage anything.

[@baxter987]

My piriformitis, which I had been dealing with for 3 years up until last week, I solved by finally realizing how to stretch my hamstrings. I'd also suffered from tight hamstrings from my work, for all this time, and I knew it, but every time I stretched I saw no effect. Finally learned why what I did wasn't working and finally stretched them correctly (thanks to an obscure KZbin video I stumbled upon), and now my piriformitis is completely gone. I had restless nights and would get orgasmic relief from the roughest foam roller. Overnight, properly stretched my hamstrings, issue completely gone. This video appeared in my recommendations from before now. Very few mention the hamstrings as the culprit, but tight hamstrings pull on your entire pelvis and causes a rounded lower back, which (evidently?) can strain the nerves around the piriformis, which can easily be mistaken for piriformitis. Stretch them, get relief from the pull and suddenly all my issues went away, immediately, after the first stretch. 3 years to fixed in 10 minutes. Will never forget the experience and relief. It's rejuvenating.

[@zeeshanbashir7428]

which exercise helped you?

[@baxter987]

@@zeeshanbashir7428 pancake

[@derekderekderek3]

Hi what video/exercises?

[@baxter987]

@@derekderekderek3 Wish I could find it because the girl in the video literally changed my life. She basically made me realize the distinction between feeling the nerve and feeling the muscle, and how to properly stretch the muscle without stretching the nerve. I'll see if I can find it. It was simple, but it is not talked about more by others. Was struggling with this for 3 years until she made me realize I had been doing it wrong and how to do it right. Edit found it kzbin.info/www/bejne/naOWq4yJoqh6fas

[@baxter987]

@@derekderekderek3 Found it kzbin.info/www/bejne/naOWq4yJoqh6fas

[@jamesyancharas]

I wonder what youll do with your life,. Such an exemplary role model at such a young age.

[@jacksonmargosis6604]

This is facts. A really good example of how to become successful… find a niche and master it… don’t get caught up with all the other distractions. Legit a boss

[@TehBigMoose]

He's clearly a physical therapist of some sort

[@jonathanmitchell1776]

He’s a snake oil salesman who never addresses the real issues.

[@johanesterhuizen1842]

@@jonathanmitchell1776 why do you say that ? I thought he address movement issues quite well

[@jacksonmargosis6604]

@@jonathanmitchell1776 interested to hear why you think this mate?

[@chasstone5048]

Definitely need this on my 1 legged mess, 4.5yrs into rebuilding it back from paralyzed, good leg is over stressed and hurting bad yet no high hammy damages, just nerves...probably due to no real help or guys like you in my area..learning all kinds of new tricks from you. People don't realize how hard it is to walk or run again when you lose one limb to damaged spine from nevro device I should of not had inside me. Broke open the running last month but in spurts and very short periods. Was hoping that it would help me unit both legs into one but I'm in more pain. Least I did something nobody would have believed 4yrs ago..yet it's the hardest thing I've ever done.

[@jakecook8470]

You're my kinda scientist. Thx for the knowledge

[@florypridgen4773]

Very good presentations ,thank you so much, God bless you.❤

[@sportysbusiness]

When you say get your feet flat, most people have trainers with a raised heel, is it better to be barefoot or wear zero drop shoes? As someone who has terrible hip and knee issues thanks to shattering both legs 30 years ago, finding your channel has been very helpful, thank you.

[@rachellea.3728]

I'm curious about this answer too, but I always work out with just my socks on too lol so I would've just done basically like no shoes/barefoot.

[@reneejohnson5041]

Thank you SO much! Ive gone through lots of PT for various lower back/hip, etc. Never have I done these exercises! My issue for the past 9 months or more have been a tight glute and performs muscle. Cannot get relief! SO excited to give these a try! I will keep you posted. Thank You!!!

[@parkforest434]

You are blessing already feeling relief on my focus points your examples given was awesome.

[@jimdouglas1425]

At 76, I have to be very careful with exercise, but this is my big issue on my right side. Will try these...seem gentle enough. Thank you. Any other suggestions for a geezer?

[@vcash1112]

I have an interior pelvic tilt that causes compression in the lumbar spine/ nerve root causing sciatica. How can I strengthen the Glutes and core with out compression? Every time I try lunges or coming up from a knee position it triggers a potential spasm. Please do a video on this issue. Years of low back compression pain and doctors are clueless…

[@vcash1112]

Could the QL be the reason after the lunges a spasm is triggered?

[@Keeneon...]

So grateful for your work, thank you Conor! I've done these two days in a row and I can feel more space in my SI joint + l didn't feel the usual discomfort running down the butt and leg as I went to bed last night. So grateful for the modifications and also that you take the time to explain how important it is to not go overboard and what it does to our nervous system. One question, should we maintain the pressure during the whole time as we breath (5 or 8 cycles) or should we release and press with every breath cycle as you show us when you introduce the exercise?

[@canti69]

Thanks bro , I needed this video I have a herniated disc suffering for 5 weeks

[@mariecarton8611]

Do you have a bone setter in your neck of the woods ?. If so go and get the disc pushed back in. If not get a syrong person to do it . Sit on a bench or hard chair and bring your body down onto your lap. Get your person to push the disc in with his thumb. If out a long time it will have a noticable bulge. When pushed in you need a piece of strong brown paper about 12" wide by 12" and place it over the area and keep in place wit Elastoplast on both sides of spine. This is to stop you over extending the back and allowing it to pop out again. You must sit on a hard chair at all times and when driving put a board under your bottom. If no board usr a few thick hard magazines. Do this for 6 weeks. When putting on paper sit upright. After this time grt someo e to do a back massage st least once a day fir a week using an oil of choice. Codliveroil might be good. If out a long time the scar tissue will have been pushed out of the joint and you will fee nauseous for 48 hours until it is absorbed. Good Luck.

[@danbutler7708]

Your video is fantastic I have had multiple back surgeries and lined up for another unfortunately you are spot on your videos are much appreciated

[@georgemoller2206]

Very good description of what is felt and positioning of the bones and muscles - very helpful.

[@bahavamoss8372]

Thank you. I appreciate the detailed explanation and clear delivery

[@hypermobilesinger]

I’m wondering if any of your videos can touch on the relationship between the hips and scapulae. I know there’s the one that talks about lower body mechanics, but it’s mostly on the lats. Feels like I can’t get my shoulders and chest to relax bc my hips aren’t doing enough work.

[@yomomma8972]

I'm in a similar position but some of the injuries ive acquired over the last 10 years haven't helped

[@radar29]

I live in Bay Area but I am going to get an appt and come to Oregon just to consult with you ! Waiting for that day

[@jamesyancharas]

This is crazy..I just staretd having problems with this like 1 week ago and ive been following for other reasons god bless connor

[@Msskyperez]

I'm a senior and I can't get down the floor but they look like good exercises if you're young enough to do them.

[@lindabrownlmp7262]

Thank you. I'll give these a try.

[@avocatious6402]

Could you do a video about proximal hamstring tendinopathy from things like squats in powerlifting?

[@61willowtree]

Love your teaching and demonstration! If you can add an arrow as a pointer to further indicate what part of the muscles are working ...that will be awesome!!

[@emilyegansmith]

Are there strengthening exercises to complement this? And when would one be ready for them, when there's no or low hip pain?

[@1articoli]

Straightforward presentation. He didn't begin with "Yo! Wassup bro?" and sound like a marionette puppet like so many do in these types of videos.

[@davzen12]

I don’t know if you know anything about Chinese internal style martial arts. It’s hard for me to explain it in English, but I think a lot of things you studied are pretty similar to their principles and their way of understanding human body movements.

[@luiscastro-vn6jp]

What are your thoughts on walking or running backwards for better posture?

[@bjornverburgh7516]

Hey Conor, Zac Cupples always said that your eyes should look slightly up. When he explains his "push wall hinge", which is the same exercise as this one, he always says that you should look slightly up (not hyperextend neck off course). You are clearly looking down here. What's your opinion on that?

[@muzduza44]

That makes sense 3 outta 10.gentle.my shaming spiral getts just inflammed attitude and resistence

[@chaohao4252]

❤Thank you so much all your efforts, I have bought two courses from the website, and the result is great. Could you cover hip lateral shift in future video?❤❤thx

[@conorharris]

Love to hear that!! Just released a video on that a few weeks ago

[@chaohao4252]

Do you mean the video 2 weeks ago “change the way you think about lateral tilt?” Have watched it! And really helpful, while I am concerning the hip lateral shift when people stand, may cuz by after herniation disc on one side❤

[@chaohao4252]

@@conorharris like the topic Zac cupple talked about later shift~ you can check it out if possible. Thanks again anyway

[@chaohao4252]

@@conorharris which one did you mean? ❤️

[@marcogebert4365]

Do I keep muscles contracted all the time while I do the 8 breath cycles? Or do I relax in between? Thanks for sharing your exercises from Germany

[@maal5927]

which exercise would you recommend for herniated disk L4 L5 lower back, on your channel , plz. thanks a lot

[@neilbeech4093]

Thanks for your advice

[@CrossCultural-c7f]

A lot to wrap my brain around. I almost, but not quite, understand the reasoning. I’ll get there.

[@kimharper6145]

Really enjoyed this video!!!! I have Grade 2 Spondylolethesis at L5/S1 (in chiropractic care), are these exercises that will help me too? I have incredibly tight Hip Flexors, Piraformis and TFLs. And, fitness for 20 plus years and I still can't get firm glutes (yes, they are firing during workouts).

[@daviddavid9837]

I've been to 3 visits describing my pain symptoms, and my PT has not yet said the words sciatic, glutes, or piriformis. Continued press ups and painful stretches.

[@Ompasikom]

Is there an exercise to alleviate the soreness of one's glutes while sitting? While siting on a long plane ride, for example.

[@ingritmonasterios-9782]

Great explanation of the issue, but the exercises are so hard to follow.

[@col145]

I thought I’d heard it all but this is one knocks me bandy 🤪🙃

[@seajelly2421]

I wish I had understood something about these biomechanics before giving birth, and I wonder if it would have helped.

[@andrewedoho6497]

Andrew is my name. I undergone lumbar surgery-laminectomy on April 2023. I'm having severe pains on my left buttock anytime I want to walk, bend forward or lift the leg up. Connor I stumble into your video and I believe it will help me. Can I get of similar exercise? Meanwhile I'm using walking aid to support my movement. Thanks

[@mickeypastor5130]

just found your post. how did the surgery go?

[@bitswapper]

where does one get a ball like that that can be deflated a bit?

[@idotsuk]

What's the point with doing such light excercises versus ones that target the same motions but are more stimulating for the target muscles?

[@digivish]

Would love to try these. What can you replace the ball with?

[@patci4951]

PLEASE USE CAPTIONS

[@cognitivedissonancecamp6326]

Captions are available for me in English...

[@carnigoth]

Hey, Conor. Could you make some posteriour pelvic tilt videos for us in the minority?

[@notanindianscammer3660]

in his "no bs guide to anterior pelvic tilt pdf" there is the fix, also try rolling activities in his channel worked for me.

[@ismailb4334]

I'm interested in the beginner body restoration program. Does it give to option to ask you or your colleagues questions about how to do the exercises if there is confusion?

[@adamreich6843]

How frequently should we do these exercises?

[@johncuba1612]

Conor, absoluty potencial Explanation ! personally for ME, the Best Video from your hole Collection about PRI Techniques & Co. Cheers from Eastgermany

[@adamwells1297]

Amazing video again! I wondered if you have anything to help with overactive bladder? I'm unfortunately finding these exercises difficult as the breathing puts pressure on my bladder. I think it's related to right pelvic floor muscles. Thanks!

[@rawarawanski2907]

Did I understand correctly that the main thing in exercises to fix piriformis syndrome is to feel the stretch in the hamstrings?

[@cognitivedissonancecamp6326]

Man oh man, so I think I just realized my periformis muscle is LOCKED in a Charlie horse from a memory foam mattress that sagged my hip down while on my side. Pray these moves get me on track because this sort of injury ruins your whole life.

[@Lady55559]

Hello, Conor. Could you tell please, shoul I do exercise 1 on both sides, if I have my whole pelvis rotated to the right, and right bone of the pelvis is more forward, than left? 🙏

[@zonjaclor5128]

Can you help... Ihad a hip fracture, 2mnths ago. Was in traction 4weeks ago.. Still walking with walker. Foot and knee still swell. Low pain. Need exercise to start to walk without walker... Please.. Thank you

[@bajuszpal172]

Many thanks, one has to try them out. Paul.68

[@mivo76]

Would you also recommend these exercises having glute / piriformis problems caused by a left AIC pattern? I think this is my general problem. Just found your videos about that.

[@tommihaapanen846]

These would help with L-AIC, the first and third exercises here are two of the three beginner exercises for L-AIC, with small variations. Of course, you might need a bit more specificity with severe L-AIC.

[@federicogianga]

The excercise #3 aligns the hips in X position or also aligns a hip forward? In my case my right hip is forward and I think it's causing my left glute pain

[@vijaygambhir6092]

Thanks

[@Robbo117]

What structural abnormalities??

[@joea.9969]

Im having really bad pain around this area the last 3 weeks.. I am 42 and can barely get in or put of my car, get dressed, it hurts when I sneeze. Im going to try some of these. Im also wearing an SI belt hope this helps.

[@michelleelfazzate178]

I have spondyloarthitis and osteoarthritis with bulging discs,what is causing this buttock and leg pain ?

[@rhondaglazier3537]

My legs are crossing I can not stand up without my leggs crossed then I have to uncross them can this be a cause of them crossing?

[@EdwardFajardo-ow3ns]

Hi Conor - really impressed with your level of knowledge - what state/city are you in? If you're within reach I'd love to have a consultation with you - thank you.

[@trees5338]

Hi Conor, just found your videos and watched 3, are your videos suitable for people with osteopenia. I've recently been diagnosed and trying to improve my bone strength, what I like about your videos is your putting the skeleton into it's proper position before exercises. Have liked and subscribed.

[@nickm2677]

How often should we be doing these exercises?

[@tommihaapanen846]

In an other video of Conor's, he recommends 3 times a day everyday in the beginning. That sounds a lot, but these are relaxation and neurological exercises, so they don't tax your system, but you need a lot of repetitions to train the new positions.

[@kimothy_art]

My lord, thanks for the comment about on chilling and relaxing. I've been messing up so many exercises by being A-type with it.

[@TheStyleAlert]

What do you say to someone that has pelvis structural abnormalities due to hip surgeries when younger?

[@bhargavasitiraju7257]

Tha last exercise was the feetare not at 90 degrees Sir. But simple exercise . Would like to go ahead with the three to four types you just taught .. Would get back to you later.

[@gyoumans2901]

I just found your channel, do you have recommendations for where to buy any of equipment you use?

[@paulpugh2480]

I'll try anything to get rid of this piriformis pain.

[@dragoph]

Can i use a foam roller instead of a ball?

[@katherinejaconello7334]

Where are you located? What do you get with your Body Resoration Programme, please?

[@maplenook]

My psoas is also tight Pain to right if tailbone Anterior tilt pelvis

[@mlee8548]

Thank you for making this video, this is the best explanation and solution I've seen and tried. Great format with the whole skeleton and demo.

[@endthedrugwartoday]

Boy when people get that this is where they need to start, not the 'knees', it's gonna be a real whammy.

[@tamney2076]

good

[@shannonr1983]

Can the be done barefoot or are shoes recommended?

[@vcash1112]

These are great but do you have any aggressive exercises for people looking for a faster pace?

[@krpurple2678]

Sometimes aggressive exercises aren't necessary to achieve results.

[@mastewalambaw780]

Is this problem curable if I try it seldom?

[@user-tr7yg7zo3j]

I’m sure this is very helpful for most people but many of threes kinds of exercises are done on the floor, and if you have knee issues getting down and up are not easy, so so avoid them.

[@Alizen890]

I feel that pain

[@ericafriedmanwellness]

Hi Conor! What would be the sub for the side lying left knee up? I know I'm not the only one who cannot lift the left knee off the ground :)

[@Bob-bs4mg]

If I understand it correctly, it's not that you should lift it up but simply apply some pressure. I think it's impossible to raise the lower leg in this position. :) Just need to feel it engaging.

[@ericafriedmanwellness]

@@Bob-bs4mg got it! There are some people that can lift! I've seen this cued before. Thanks for the reply!

[@mariamedina624]

Yeeeees this hurts every morning. Every morning I take pain meds to move at work

[@kobichu7134]

Where can I get this ball that you are using between your thighs? Can I use yoga block instead?

[@wanttoread5]

Less issues...fewer issues.

[@user-qv2gw5jp3z]

Don’t understand 1st exercise mechanism

[@Pepsolman]

This guys looks similar to a young Bam Margera.

[@elenawalker3746]

Well, I HATE doing these types of exercises and I'm amused at how many videos I've watched on this and not ONE person what ever their so called qualifications is has mentioned swimming and using a kick board either, which works for me in ONE swim session.

[@ton9467]

Can you explain a bit more? Swimming with a kickboard alleviated your piriformis syndrome?

[@jorgedangelo3331]

❤❤❤👏🌎🇦🇷

[@zahidameher1697]

Sir it would be better if you demonstrate exercise first instead of talking n talking showing skeleton whichgoes. Out of our understanding.

[@kanoongooadmi3308]

If you cut out the stupid narrative no one can remember where pelvic bone is, just tell about excerise and explain