Piriformis is an Internal Rotator Too!
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- Опубликовано: 4 окт 2024
- 3 Actions of the Piriformis Muscle:
(Depending on the angle of the hip joint)
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🤔 If the piriformis is an external rotator of the hip joint, then why the hell does pigeon pose (which externally rotates the hip and you'd think would SHORTEN the muscle) stretch the piriformis???
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🔹 If the femur is in neutral, the piriformis mainly is an external rotator.
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🔹 At around 90 degrees of hip flexion, there is no rotation moment arm, meaning the piriformis doesnt cause any rotation at all when pulling on the greater trochanter. Instead, its only line of pull is one which causes aBduction of the femur.
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🔹 BEYOND 90 degrees, the moment arm switches. The femur is essentially upside down from the vantage point of the piriformis muscle, and so now the piriformis (and many other external rotators of the hip, uncluding the superior fibers of the gluteus maximus) becomes an INTERNAL rotator.
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💡 This is why the most common stretch for the piriformis (any variation of pigeon pose) is a pose that involves TONS of external rotation at the hip joint!
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Excellent! This is ringing true to me in line with my practical experience and my own enquiries into what on earth is going on with movements of the hip!
Oh what I would give to have someone in my area who could properly diagnose my "piriformis" "deep glute" "Si joint" issue that comes and goes. 1 bad flare up 3 years ago that sent me to emerg...now here I am with it on the opposite side, not as bad but has kept me off work for 3 weeks so far. I've been trying desperately to stretch and strengthen every part of my body and somehow I still have a problem. I even watch and learn about anatomy in my free time and apply it to my workouts.
Almost forgot to thank you for this video. Great info and really helped me wrap my head around the biomechanics of this muscle. Love this stuff. Just wish I could fix myself for good
Rehab can definitely be frustrating but stay hopeful! I'm happy this video helped. There are SO many things a person can do at home to manage their pain! If you ever want to work with me online I can write a program for you to carry at from home. Good luck! www.shapeshiftwellness.com/pages/booking
Wow. Bahhh....Biomechanics! Just when I thought I had understood the piriformis. Starting again. But you nailed it! Thanks so much for posting!
Hahaha 🤣 Yea biomechanics is SO weird sometimes. Glad you learned something!
GREAT JOB! THANK YOU! GO ON WITH YOUR EXCELLENT WORK!
Thanks, will do!
Thanks so much for answering this question
Any time!
Great video. Keep posting.
Thanks, will do!
Great video. Definitely the most detailed video on this topic on RUclips.
So just to clarify.. Because I deadlift in a fairly wide sumo position and have recently have been experiencing piriformis pain in the hip that lacks internal rotation relative to my other hip. With that being said, what I've been doing is strengthening my hip IR in a hip flexion position. Any other suggestions I should consider?
Thanks!
Thanks for watching! As for your hip - does it lack internal rotation from a non-flexed position, or in hip flexion? Since the piriformis is either an external or internal rotator depending on hip joint position, that would change my advice.
However, generally speaking I would work on hip IR isometric control using PAILs/RAILs if you are familiar with the concept. If not, just search youtube for “hip internal rotation PAILs RAILs” and I bet you’ll find lots of ideas to improve your functional range of motion. You can also use a lacrosse ball on that piriformis to gain range of motion quickly.
@@ShapeshiftWellness Thanks for the quick input!
My right hip lacks IR in a non-flexed and flexed position - mostly flexed since a squat and deadlift multiple times per week. The pain usually follows after sumo deadlifting. Since I'm in a wide, hinged position slightly above parallel, I was under the impression I had too much ER relative to my IR.
But yes, I have been implementing PAILS/RAILS the past couple of days and am already noticing a difference.
Thank you!
Teasing out this kind of stuff can sometimes be easy by just doing the PAILs/RAILs work for the controlled mobility. Otherwise it can be rather tricky. I'm glad the PAILs/RAILs are working for you. Keep it up!
Awesome. What software for 3d is this
Thanks, it's Complete Anatomy '20 from 3d4Medical.
Wow. for the fast response. I've had back problems for a long time and recently much worse and not sure if it's a disc or piraformis issue. Saw many videos on piraformis stretching and strengthing and there all different. As an engineer, now I can understand why the confusion. Thanks again.
@@davecotsman2303 You bet! The piriformis is a confusing muscle, even for people who study anatomy. Personally, I didn't get it until I could really visualize what was happening in 3 dimensions. Glad it helped!
OMG! This was LITERALLY KEEPING ME AWAKE! Lol. Seriously, I was looking for the answer to this everywhere. It’s almost 3am here😂 can you tell me if the piriformis is stretched in “Horse Stance”? Like if you drop down into a 90 degree squat?
🤣🤣🤣 Hilarious. The piriformis is a weird muscle! As for horse stance, I believe in this video I explained how the piriformis completely reverses its role past 90 degrees of hip flexion. Therefore any pose where the hips are past 90 degrees of hip flexion, in order to stretch the piriformis you'd need to externally rotate the hip joint (think pigeon pose). However, if you aren't in much hip flexion, you'd internally rotate to stretch it. In both hip flexion and hip neutral positions, abduction will decrease the stretch and ADDuction will increase the stretch. SO.... horse stance has TONS of aBduction, which decreases the stretch on the piriformis. I would say that as far as horse stance goes, it's not a great way to stretch the piriformis.
@@ShapeshiftWellness THANK YOU! you are literally the only source that I could find that explained this so thoroughly. I even pulled out my 20 year old anatomy book and muscle flash cards😂 I subscribed to your channel, because I often find myself questioning body mechanics and kinesiology.
Also, do you have any videos that go into the “forward fold”? I’ve seen many fitness “gurus” talk about how the act of “touching our toes” is harmful due to the kyphosis that often occurs at the thoracic/lumbar spine. But I never see anyone accurately explain how to properly perform a forward fold. Such as; Folding from the hips (as opposed to waist) and keeping the spine long and straight. Thoughts? Or a video?
You're welcome! It's funny how much an anatomy textbook can be filled with a million details and totally miss practical application.
I have a number of videos on forward folds, and a full functional anatomy course on my website, and some free stuff there too if you're interested: www.shapeshiftwellness.com
Here's a fun youtube video on an often overlooked aspect of forward folds that you may find interesting: ruclips.net/video/DI7fREmkzYc/видео.html
Enjoy!