How to: Self Myofascial Release Piriformis

The Piriformis attaches from your hip pointer to the base of your spine (sacrum).
You can focus the compression of your lacrosse ball or foam roller anywhere along this tissue.
Lay on your back with your knees bent. Place the ball along your Piriformis.
Slowly let your knee fall to the side, You may feel increased tension, the farther your knee goes to the side.
When you locate a tender area, hold tension for 5 to 10 seconds. Then repeat, along the Piriformis, up to 5x.
(If you feeling tingling/numbness, or sharp pain, stop the exercise or change location of the ball. You may be on your sciatic nerve or other sensitive structures.)
If you have the range of motion, you can cross your ankle over your opposite knee to create greater tension on the tissue. Be forewarned, that this may increase the likelihood of further irritating the sciatic nerve.
You can perform the same movements on a foam roller.
The same rules apply, roll until you find a tender/tight spot, hold compression for 5 to 10 seconds. Then repeat up to 5x anywhere along the tissue.
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