Piriformis

The piriformis is a precision muscle that integrates load through the pelvis. It connects the sacrum and the greater trochanter of the femur. It enables mobility while also providing stability, ensuring proper body mechanics that are essential to load transfer throughout the entire body. When overused or misused, the piriformis feels tight or shortened—this is caused by a variety of issues, so it is important to take a step back and look at the overall picture.

1. The piriformis originates on the anterior surface of the lateral edge of the sacrum and inserts into the greater trochanter of the femur. It works in tandem with the quadratus femoris , obturator externus, obturator internus, gemellus superior and gemellus inferior.

2. Overuse of the hamstring muscles and improper gluteal recruitment puts and unhealthy pull on the piriformis.

It is so important to fire the glutes as a whole muscle group.

Don't just squeeze the lower fibers of the glutes.

During exercises

You want symmetry of musculature.

Maximize recruitment and timing between the two sides when you engage your glutes.

The hip extension over the arc barrel/ladder barrel is important!

3. Pronation and supination of the feet can create changes up the chain of the leg and alter the demand placed on the piriformis. Look for asymmetries between the feet and up the chain. Restore movement and awareness of your feet in exercises like Footwork on a jumpboard and ankle exercise on the Wunda chair.

Integrate alignment of the feet and proper use of the hip muscles in side-lying Sleeper on the Pilates reformer and standing one leg press on the Wunda chair.

All exercises we include here in our practice weekly!