How to really strengthen the piriformis muscle

[@johnny96888]

I am having so epiphanies right after having 10+ years of piriformis syndrome, this guy is awesome! I've been to physical therapy and no one talks about this stuff, genius!

[@mehndibytan8744]

This is helpful, thank you. I'd been stretching the Piriformis, now clearly I've identified that it needs strengthening! Good job - smart!

[@Monrique]

The best movement for piriformis strengthen what I have faced! Thank you!

[@JackyTMusic]

Omg. Ive never been able to target this muscle until now. Agony but bless you

[@MSKNeurology]

Well done man

[@perlaursen1885]

Use a tennis ball, and roll over the area with your body weight, and you will never forget, where the correct position for piriformis muscle is. A real pain in the butt, litterally. But it really helps, to give it some massage and attention. Little by little and day by day, you will experience relief, while walking.

[@brettvaskos1597]

Thank you so much! I've been in terrible pain ever since I stopped wearing an Aircast for my broken foot 6 months ago. The weight of the cast would rotate my leg out and lengthened my piriformis. It didn't hurt at the time, but I've been in awful pain ever since. Just engaging the muscle once by doing ten reps gave me some relief. You went above and beyond to create an exercise that is so much more effective than the clamshell. I think after several weeks I'll be able to put the Ben-Gay and Tylenol back in the medicine cabinet. I'll have my life back.

[@Knud451]

Thanks for sharing. For how did you do the exercises before you started feeling better?

[@3monsterbeast]

you should also try doing sidesteps with a resistance band an inch or two above the knees, physical therapy taught me this, most people think stretching helps but it makes it worse :)

[@kevintoth5365]

I simply can not thank enough to you for posting this video. I was doing all kind of exercise but couldn't target the piriformis. This 45° movement is working specially if you lay on the side of your bad and rotate your leg below bad line. If you indeed have piriformis problems this could be a test as well..

[@thomasmulroney2065]

My God I can't believe the result. Thank you. Thank you.

[@dawnramos6250]

Thank you! This is the most relief I have felt in the months!

[@bigring6424]

I like this guy. After learning a lot you use your brain instead of just trusting everything you were taught, which probably wasn't bad, but maybe was established as a good-enough check box in a list of issues rather than someone really thinking very hard about this. I have mild "wallet syndrome" from cycling and I watched a few clamshell videos and started doing them and ended up letting my feet come apart. I couldn't remember if that was right, but in the afflicted leg it just felt like it was hitting it. I had to go watch again to see that I was doing it "wrong", before finding your video. In the good leg it was probably pretty hard to notice a difference, but since one is a little sensitive, it seems fairly obvious. The difference in the clamshell with the foot lifting, and what you are doing here, is mostly just the extra extension of the lower leg, which seems to add more weight (leverage) in the right direction, thus hitting it even harder. Great stuff. Of course since I don't know a trochanter from an elbow it's possible that my observations only accidentally seemed to fit with this by a coincidence of my mistakes and misunderstandings, but either way, in my book, you nailed it.

[@joannm.1756]

OMG did 1 set of 10 and I feel like it's getting the exact spot! This is great.

[@joannm.1756]

@Johnny Appleseed combined with a hurdlers stretch (or the figure 4 stretch), that stretches the piriformis and therefore eases my lower back pain, it’s great!

[@FREEDOMLOVER1000]

Perfect man! Everything explained perfectly.

[@petermaharajh2088]

You are a genius!!!!!!! This is truly awesome. Thank you

[@susan174]

i love the detailed and knowledgeable instruction. My exercise is for nought if it's ill=informed or uninformed. thank you, thank you, thank you.

[@IszJii]

Please spread this knowledge. More effective than banded clamshells or bridges. You're the best.

[@margaretp867]

Feels so much better! Thank you!

[@VireIIa111]

Wow!! I got 10 repetitions in (full range) and then could barley do quarter reps. I’m guessing it is extremely weak? I am so glad I found your channel because I’ve been dealing with chronic low back pain and left side only abdominal, hip, and groin pain for 12 years and I’ve been burning money and my sanity trying everything.

[@awinoyonga2972]

Me too going through the same..how did you heal?

[@bamb00k58]

I did maybe 15 reps and after it started to get hard to raise leg full range. Plus i've had quads spasms in the end, looks like piriformis is weak and quads start to compensate. I think i should go on with enough rest and maybe lower the reps. More is less)

[@inglesconalan5360]

I will give it a try, thanks for posting the video.

[@ClashFAQ]

Hahaha... "hur säger man"... Jag uppskattar dessa videos mycket! Tack!

[@kimrazadik3954]

You understand the body and you are a wonderful teacher! Thank you for sharing your wisdom!

[@bamb00k58]

I want to thank you, sir. You have opened my eyes with yours sets/reps/rest thing. I am fighting my lower back pain several years trying so many exercises. Sometimes i had relief, but after continuing doing exercises every day, pain usually is coming back. But now i realised what if muscle is constantly tired i should work with it much more gradually. Plus this exercise is simply the best to target piriformis, looks like it is the first exercise what makes me tired so fast even without additional resistance as weights/bands. I will be doing this exercise 1 set, 2 times a week and i will update how i feel in this comment.

[@justjohn9435]

Are you alive? 😮

[@DuckyBalboa]

Ivee been having this damn pain in my left side for about 10 months now. The thing I’ve noticed when doing full lower body stretches is that my hip flexors, inner/ outer thighs and especially my hamstrings were hella tight. My right side in particular. After really stretching I found out my right piriformis and the hip muscles around on it were overly tight and overpowering my left side so I stretched the hell out of my right side and after a good 30 minutes the pain was gone for some time. In conclusion my left side has long piriformis syndrome and my right is short. I now know to strengthen my left side to get back in balance and get rid of this pain Watch the video with the short/ long piriformis and it might help you out.

[@tomassudlik9763]

Similar situation here, left long And right short pulling left And causing pain, but If you listen body you will heal IT, we can do IT !!

[@3monsterbeast]

you should also try doing sidesteps with a resistance band an inch or two above the knees, physical therapy taught me this, most people think stretching helps but it makes it worse :)

[@upcdowncleftcrightc9429]

This is brilliant. Going to try it every day for a few weeks and see if it helps. My first session, my leg had no idea what I was doing. Could tell that muscle is weak.

[@MSKNeurology]

Twice per week

[@AliShawkat]

@@MSKNeurology why only twice per week?

[@barry_g8443]

Excellent analysis.

[@kimchimasala]

I am very impressed with your knowledge base and ability to apply the anatomy to the instructions. I feel more burn on one side than the other-- I assume this must mean that there is an imbalance between the two units, hence my problem in the first place. this is so insightful, thank you!

[@idan4329]

How come not a single physiotherapy person told be about this (3 years of suffering when sitting)? This actually gives me hope (this ex isn't easy for a weak piriformis). If this works you should get a nobel prize.

[@ellenmangan]

Thank you! Really appreciate your videos!

[@mmatson2503]

Worked great for my piriformis sciatica due to hypermobility.

[@ParieKaur]

Are you able to explain how it feels like? I feel like I have this same pain but dont know how to explain. Thanks

[@kishorek1617]

The best!! Thank you soo much 🙏

[@honua420]

What if my muscle is too weak to complete this movement?

[@MSKNeurology]

Bend the knee and do very few reps, or else you'll feel horrible

[@mrflappystripedtigers3938]

If this actually heals me and allows me to squat again I will owe you forever

[@lauratimmins2177]

I've seen this exercise being presented on a sport training rehab youtube video. My question is does this position also train the anterior fibers of glute medius?

[@sillygirl1139]

This was amazing, thank you. Have subscribed.

[@TaffmanGuyo]

It would be interesting to see some form of scan while this exercise is taking place, just to see what is moving within the tissues.

[@Mike-hw5jp]

You would likely see an activation of a lot of gluteal tissues since they are a mass of fibers and unless you are doing an autopsy or learning about the muscles the piriformis really isn't a seperate solo muscle, more just a piece of a unit. I too would be interested to see activation in this area though. It feels amazing and i've had piriformis-type pain in that area for years. I am hoping consistently doing this and stretching it will help

[@geoffreyjarvis1791]

Great stuff, it really helped a lot, after so long with a nagging pain and being told to stretch. that didn't help. But this did,well done

[@50calorie82]

Well done !

[@BlueMoon-qv6tm]

Thank you! I've been struggling with piriformis sciatica since the age of 17, due to being hypermobile. How many many sets of these do you recommend?

[@manohark6368]

Any si joint pain relief videos

[@MSKNeurology]

Just do this exercise.

[@freddubois5401]

Please do bench press vid please🙏🏽🙏🏽

[@werdtothewerds]

very challenging exercise. thanks

[@eucute]

Hi thanks for the video. I would like to ask if you could overdo this exercise. Like doing it everyday until the symptoms go away. Thank you!

[@MSKNeurology]

Never do this every day. Watch my "sets and reps" video

[@vigneshwaran392]

@@MSKNeurology can u pls post the link here I can't find it

[@torqueofthedevil8145]

Are you rotating your foot in or out before lifting. I can’t see your foot in the video. Thanks

[@zea2688]

Hi! (I checked your video on repetitions as well) Should I do these reps before training/running, afterwards, or on a different (rest/stretch) day? Also, Kevin Toth below mentioned doing it on the side of the bed to move the leg lower -- do you reckon this could be a good idea for a 'difficulty increase' (when the time comes)? Thank you for the responsible and 'scientific' way in which you're presenting! Makes more sense than 'hip activation' exercises around. Oh, and already had my first set, tangible stuff :)

[@mattchew4161]

You are a godsend!

[@renia8755]

What do you mean by lateral rotation? Your foot is cut off in this video...

[@MSKNeurology]

toes toward roof

[@whengrapespop5728]

Awesome, Thanks!!

[@Nawty27]

fantastic... *please tell me how many reps and how often*?..i have finally realised whats happened having been without help in lockdown which made things worse... no physio, no knowledge.. the doctor just discovered it after 6 months ... so, now I m' willing to do the exercise as I have long piriformis syndrome and have to strengthen .. THANK YOU !

[@MSKNeurology]

Watch my "reps and sets" video

[@fragilefire1]

Omg this feels great!

[@Dale_Blackburn]

Nice video

[@dansmith1743]

Thank you I will try it

[@emotionaleatingcoach]

How would you do it eccentrically with resistance?

[@MSKNeurology]

You wouldn't

[@emotionaleatingcoach]

@@MSKNeurology what about prone with 90 degrees of knee flexion then internally rotate so feet go apart?

[@MSKNeurology]

@@emotionaleatingcoach How about you just do what I showed here?

[@emotionaleatingcoach]

@@MSKNeurology I'm doing that! I'd like to train it in different ways. My piriformis is chronically tight, so I'd like to incorporate some eccentric work as well.

[@MSKNeurology]

@@emotionaleatingcoach You're doing the exercise wrong or training too much, or making other mistakes. If you want to reinvent gunpowder, good luck.

[@awdawdwa6211]

Hello, do I need to make sure that the lower back is arched in this exercise, just like in the clamshells exercise? thank you.

[@1992ilikepie]

How do i sleep to stop irritating it? Should i be trying to shorten or lengthen it

[@kwhuisman]

I have been dealing with piriformis syndroom for almost a year now. Wil these help together with stretches? I notice that my affected side is much weaker.

[@MSKNeurology]

Yes

[@VikasKumar-jk8uf]

How do you feel now?

[@Angelcatsun]

thanks!

[@ME-lc2zg]

Good video. Which muscles are strengthened in prone horizontal abduction??

[@stormtraders]

For two years now i have pain in lower right abdomen radiating to my right testicle. Don’t really have lower back pain so i think it’s the periformus a bit lower instead of sciatica. Is the uncomfortable feeling in lower right abdomen and testicles a possible symptom?

[@MSKNeurology]

No. Read my lumbar plexus compression syndrome article

[@stormtraders]

@@MSKNeurology thnx alot, will look into it! Any idea how this could have happened? I am a plasterer so a demanding job, but i tried almost everything from exercise to massage guns

[@MSKNeurology]

@@stormtraders You'd have to book a session

[@willdarko]

Love it, really helps stop compensations from the tfl

[@MSKNeurology]

TFL is usually weak as well

[@jeanmclennan9912]

How many reps and how many times per day to actually achieve results please

[@MSKNeurology]

Doesn't work like that; you'll never get results doing that. Train carefully twice per week. See my video on sets and reps.

[@SFlo-fw6hn]

@trainingandrehabilitation why do I feel this in my quad? Am I pointing toe too far up? Definitely not pointing it down.

[@MSKNeurology]

You're tensing up

[@SFlo-fw6hn]

Trainingandrehabilitation thank you!

[@AsteriscoG]

Hi Kjetil! Does this exercise replaces the one that you have named Proper Clamshell? Or are they complimentary? 😊 thanks

[@MSKNeurology]

Replaces, ish. A few exceptions.

[@skillas39]

Why not just release it and strenghtin glutues m so priformis wouldn't be so overactive

[@whengrapespop5728]

Laurynas Zemaitis Ideally, all muscles should have strength to keep everything in place.

[@MSKNeurology]

Good luck with that

[@sabinapandey2914]

I think I have a weak piriformis muscle. But it is on only one side so my question is do I need to do on both sides?

[@samacvuk]

piriformis generally manifests only on one side (it's actually the most important indicator that you have piriformis instead of a herniated disc) but if you want to build the muscle on both sides for good measure you can (prevents piriformis from taking place on the other side in the future).

[@sabinapandey2914]

Fabian 'Samacvuk' Lorenzo Thank you for your comments😊

[@davidcayjohnston4165]

Hi. When doing This one, it gives me a pain in the back of the knee, calf when I am in the strating position. Popliteus problem or hamstring?

[@davidcayjohnston4165]

Especially feel it at the back of the knee when doing the lateral rotation of the foot. Weak politeus ?

[@megancasper3525]

Does a weak piriformis cause an elevated hip? Also does it cause “sleeping“ glutes?

[@MSKNeurology]

Yes, because it causes hip impingement and thus leans you onto the good leg

[@johanroyfilms]

Thanks a lot. Can you recommend the sets and whether we can do this daily. Also anything for the weak Tfl?

[@MSKNeurology]

I already have a video for the TFL. Sets reps: 1 set until moderately fatigued, 2-3 times per week.

[@MSKNeurology]

Deliberately go against my advice = get shit results. good luck

[@bensonlevy]

Trainingandrehabilitation Hi Kjetil, are these guidelines for sets and reps good for any rehabilitation of weak muscles? I'm working my way through your LPCS article and identifying some things that need work. Thanks for all the excellent info!

[@Dale_Blackburn]

@@MSKNeurologyHey, i have an important question. 1- When i start to do priformis exercises for my sciatica, the exercises made the pain worse. Is this normal? How do i know the right tek? 2- Is there any relation between priformis, other similar muscles and sexual activity? Especially ejaculating and orgasms? Since i start to have sciatica due to long sitting periods, also my orgasms felt weak and while i ejaculating, there is a sharp pain and itching in my butt area where the sciatic pain is located.

[@MSKNeurology]

1: Because it's extremely weak. Do fewer reps. 2: This is pudendal neuropathy. Read here: treningogrehab.no/lpcs

[@joncen2658]

So if we want to increase hip external rotation which muscles do we train and how. Thank you.

[@MSKNeurology]

This one. But usually, poor ER means hip impingement.

[@joncen2658]

Aha got it. I asked because you said that piroformis isn't really an external rotator, but anyways you are doing good work and thanks.

[@joncen2658]

@MSK Neurology it seems I have hip impingement somewhere when hip is 90° flexed and rotating femur externally. Can it be fixed?

[@MSKNeurology]

@@joncen2658 Depends how bad it is. Surgical resurfacing is a viable option for many patients.

[@suelevin9532]

Thank you! How many sets/reps would you suggest?

[@MSKNeurology]

Depends on technique-precision, but usually one set until moderate fatigue twice per week

[@honua420]

Trainingandrehabilitation what if my muscle is too weak to perform this? Should I have a partner assist and control the negative?

[@robertkacala]

how to determine what cause pain in the lower back...disc bulge or piriformis muscle? ps: I've got pain on my left side where the piriformis muscle is clearly tighter....my fav exercise is spinal decompression it works but still I want to improve my condition.

[@MSKNeurology]

By booking a session

[@unclejezza]

3:59 you’re welcome

[@thomascaptain1110]

How many repetitions should you do?

[@MSKNeurology]

Watch my "reps and sets for chronic pain" video

[@sunkarasaigoutham]

hi thank you so much for the video. it is not clear for me if lateral rotation is upwards meaning rotate so that toe is pointing or downwards meaning rotate so that toe is downwards. thank you so much.

[@mehmeh8]

Toes pointing upwards

[@MSKNeurology]

Femur rotates outward, i.e. toe points up toward roof and heel down

[@MrhotVW]

Can weak muscles in the legs cause numb feeling, tingling, and muscle spasms? These symptoms are mainly in the calves and feet.

[@MSKNeurology]

It's usually coming from the hips or low back

[@Brandonbraun]

damn this is hard!!

[@RobertWilliams-tg2po]

Wow! Thank you. These feel good. So these are better than clamshells, yes? Why then does everyone recommend clamshells?

[@MSKNeurology]

I explain this in the video

[@ls-l1518]

I knew you were Norwegian like myself when I heard your accent. I wish you would use an anatomic model when you speak. It's a little complicated.

[@pinoiboi13]

Wow, u can really feel the stretch

[@DeepDeepEast]

I once got my piriformis needled to provide electrical tension to the muscle, so that it contracts. Is this also a way good to strengthen the piriformis? It actually helped, but the chiropractor ordered me to do stretching exercises for the piriformis, which might have been contraproductive. I got bone bruise at the place where the tendons of the hamstrings originate, and it hurts for almost 4 years. I have been given injections and physiotherapy, but nothing helped. I assume the piriformis entraps a nerve and the inflammated structure cannot be accessed by the nerve and more.

[@MSKNeurology]

Always strengthen. But carefully. Give it time.

[@Mark-wl2gn]

How do we strengthen glutes along with the piriformis, I’m doing this excercise 1 set moderate fatigue twice a week. Do I do bridges or clam shells on different days or just wait till piriformis is better to try and strengthen glutes

[@cynthiamartinez3192]

I'm asking the same question. I hope please tell us how often and when will it strenghthen so we can finally move andv WALK stronger. Thank you for your help.

[@IloveJesusChristNowandForever]

Jesus, I trust in you.

[@MrCarstennielsen]

Lu

[@gambore]

sssssssuuuuuuiiiiiiii

[@johnny96888]

I really like this guy, but if he could just get rid of that accent.

[@tbone-ip5fi]

You ignorant person, he has gone through the trouble of learning another language to share his knowledge with people like you, and then you find it appropriate to complain about his accent. Asshole alert.

[@myla6135]

When you try to be funny it sometimes fails and you look like a chump! Of course if you were being serious: you could try and make an effort to follow him. It'd do your brain cells the world of good. Sometimes those little cells need exercising as much as muscles do. BTW everyone speaks with an accent including you.

[@robertschrum5496]

@ Ohio is Home Doesn't sound like he grew up in Canada.