I have struggled with pain for the last 5 years and I’m not sure if it is sciatica or piriformis syndrome. Because they mimic each other quite a lot, and I’ve had diagnoses of both from different doctors and chiropractors. One day I woke up with excruciating pain in my right butt cheek, deep under a muscle, and I could not even walk. I had to crawl down the stairs, to the drive way, and to my car, and to the ER. And then get out of my car and crawl to the ER. I was only 25 years old at the time, so ofcourse the ER doctors thought I was exaggerating or drug seeking. But it was the worst pain I have ever felt in my life. I was prescribed something to help me calm down because I was just hysterical and in the worst pain of my life, and also some muscle relaxants. They diagnosed me with sciatica & sent me home with the muscle relaxants. It seemed as though the muscle relaxants, which were very strong I might add, only made things worse. I feel like they may have a part to play in why I’ve never healed. I can’t describe the feeling. It is a constant & chronic dull ache and it almost feels like something is caught deeeep down. I’ve tried chiropractor after chiropractor, stretch after stretch.. day after day. And don’t get me wrong, the chiropractor I’ve recently been going to is wonderful and he helps in so many ways, but unfortunately, the relief is and was always only temporary and I’ve had to keep going back, which gets very expensive at $52 dollars a visit. Same with stretches, only temporary relief. And it seems like from this video, i needed more than stretches.. although stretches are great and make me feel good and limber.. it just wasn’t helping in the long run. It also needed strengthened. I’ve also done some yoga, and I loved it. Absolutely loved it. But again.. temporary. This entire time I was thinking I had bad sciatica and that if I can’t get the pain to stop, I was thinking surgery as my last resort. So maybe it’s been piriformis syndrome this whole time like the chiropractor said. This pain has taken so much away from me for the last 5-6 years with no relief. I can’t sleep, I can’t sit long without pain, I can’t stand for long without pain. All day every day horrible, miserable pain. So I tried these exercises, and after the first exercise I SH*T you not, I started BAWLING. I just started crying because of the relief.. I’ve not felt that relief in such a long time. It felt like it took away so much tension. I’m going to keep trying this. I hope it works long term. Thank you so much for this video and for sharing this with all of us who suffer from this pain.
I had piriformis pain for several weeks. I regularly stretched my piriformis muscles and hamstrings to no avail. After watching your video on strengthening instead of stretching, I've noticed a fabulous improvement. Thank you so much for putting me on the right track. Absolutely amazing results
I just wanted to let ppl know. If you have hip pain, and it feels like it's your joint and you are losing the will because of the constant discomfort. Well I've had a bad hip for about 4 months, resting and stretching did nothing. I'm only on my 2nd week, I just went straight to doing all 4 every other day, I'm now on 20seconds per rep. Today is my first day with no hip pain. I literally can't believe it. I thought I'd give it ago before I go to a physio but I'm not going to bother I'm just going to continue this and slowly introducing riding, swimming and running again. Thank you 👌
@@PrecisionMovementCoach Hi, aside from these exercises, can I incorporate other strengthening like bridges with bands, birddog and pelvic floor activation? I will really appreciate your reply. Thank you.
I have had one sided deep butt pain for over 15 years. I have watched hundreds of videos on different pirformis exercises. This one has to be the best one that has ever actually targeted that specific muscle. And the weird thing is it's not even these big movements or anything. Which is very impressive. Thank you so much.
I’ve had this for 3 mos. Debilitating. I am working through it hopefully, but I come across so many people/posts that talk about decades, etc. very depressing.
Hi @maryherbivorre3393, I have the same probleme, some time is the Piriform sindrom, some times are the other rotators muscle. I found a Doctor in Italy, with is explain that. Check Dr. Michele Conati from Verona, Italy.
After just two days of your routine the pain around my hip / femur has lessened and am feeling more stability and ease when I walk. None of the PT's I've worked with gave me such targeted support. Thanks for sharing your skills!
I wish I could like this video more than once! This is the second day I'm doing this exercise (alongside your lower back video) just to feel some relief from excruciating pain on these areas in my body. I've done seeing PT for months, Chiro, Osteo, and the pain keeps coming back. It reduced me to tears thinking surgery is the only way. I know it's early days, but I was actually smiling after doing the exercises as I can feel some form of ease. Thank you so much. May you be blessed.
How are you doing nowadays? Is it working for you? I'm in same boat as you, concerning the hip. I'm going to try this way, as it's different from my other PT I've done.
Do absolutely everything you can to avoid surgery. I had a fusion in 2016 and I live with constant, debilitating pain. Surgery is to correct structural issues. It doesn’t necessarily resolve pain. Good luck.
This is the only channel addressing hip issues that give the crucial tips of activating deeper pelvic muscles as you do exercises. I cannot believe the difference. I've given birth to two big babies, and even though I've stayed quite active ever since, I just was not recruiting these muscles and finally ended up with SI joint pain that was exacerbated by doing pigeon pose etc in yoga. I dropped the yoga and have suffered for about a year. Doing these just a few reps with you just now has totally eliminated the SI pain. THANK YOU!!
Often when lying in bed, often when sitting, occasionally when standing or walking. They all improve with these exercises, and come back if I discontinue them for several days. @@eraueric
I thought I'd replied to this, but do not see it. So, again, I could have acute pain when lying in bed, rolling over, getting out of bed, but also, when it was really irritated, pretty much sitting, standing, and walking. @@eraueric
This whole time i thought i needed to stretch that muscle out but forgot that i need to strengthen it also. Thank you this! I did the 4 exercises like you said and my pain is gone right now. Ill be doing this everyday
I've been through physical therapy, chiropractor visits and a nerve block and this has been the only thing that Gave me relief. Thanks so much for sharing. We need to cline you and put you in every city.
I am so appreciative to have people like yourself to assist with certain muscle movements that don't necessarily get hit in normal physical gestures. Thank you!
Great video. Not enough people talking about strength versus stretch. Lots of focus on stretch these days. Much less focus on specific strengthening exercises.
Thanks for that! We appreciate your comment and what you are contributing to the PM community. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
These exercises worked the very first time. I was having horrible sciatica like symptoms for two weeks. Pain in lower back into the glutes and down the hamstring. I couldn't sit, lying down was painful. I had to take Advil to sleep. Standing and walking brought relief. I was stretching, doing trigger point release on all these areas with a myofoam ball, visiting chiro twice a week. Nothing brought lasting relief. This video helped immensely. Pain is 95% gone. I will continue to do these daily.
I think your comments at the end are really important. Only doing the first two exercises for a couple of weeks and then the second two. I was in PT for this and the exercises put me in so much pain that I would be up all night because of it and I think it was just simply overdoing it because they had me doing maybe six exercises everyday. I finally quit PT because I couldn't face the pain it was causing. Thank you so much for this video!
Thank you for this comment. I have found PT to be overwhelming and even counterproductive for other issues, too. I really appreciated his advice to start with two, and not even to do them every day. My motivation increased right then.
Thank you for the comment I found that exercise was making it worse and stretching was making it better but it depends on the type of stretching and the type and amount of exercise you do. Stretching involving the hamstring is bad and overworking the piriformis and glutes is bad as well…..
I knew I also needed to strengthen along with stretching, but I didn’t know how. Thanks for the video with specific exercises. This channel is game changing. Your knowledge has been helping me.
Sooo tired of PT, Ortho, and Chiropractors not knowing body mechanics! I went to the top ortho and pt pros for 12 years and a non Dr. Diagnosed me with what was causing my pain and causing immobility for all that time - on the first visit! He gave me my life back. Glad to see you are geting to the "why" of what is causing our pain. That is where the others fail. Thank you for posting these techniques!!
Hi, and thanks so much for your comment. We really appreciate you trusting us to guide your efforts. It's great to read your validation and we are here if you need more advice or assistance. Happy training :) - Coach Joshua, Team PM
I am very happy for the relief and progress you have made, but still do not understand the ”why”. Why does exercise help a muscle that is tight? this is counterintuitive, for example for a pulled shoulder muscle or a spasming bicep you would never keep working out. So why does this work?
I love the focus on quality movement vs static stretching. I have a hockey background and am working on dealing with some nagging issues in my 30s from just sitting way too much, and this mindset reminds me a lot of how we used to train for hockey. I've been on Rom Coach for a couple weeks now and it's awesome!
After just one session I am finding some relief I’m 42 and very fit, train hard, bodybuilder, and an avid mtb enduro bike rider. I squat heavy, leg press, etc, but my my periformis is crippling (despite being very flexible and active.. and I do sit a bit at work but now have a walking desk). I’ve tried everything, now I go to physiotherapy weekly for needling. It just keeps coming back. Following my body I was starting to engage my glute with similar movements.. but this is SO targeted. One day and I’m already feeling some relief! Thank you so much.
That is awesome to read. Thanks so much for trying it out and validating our efforts. However, while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Hip Pain Solution program at www.precisionmovement.coach/hip-pain-solution/ Let us know if you have any more questions :) - Coach Joshua, Team PM
Your timing is impeccable… I’ve been miserable while sitting for the last 5 days and my doing these exercises along with your video for the 1st time is already helping!! Thank You!!! 🙏🏼
I am AMAZED! I did these exercises one day and felt noticeable relief last night. I've been stretching, when I need to locate that muscle and strengthen it. I'm a side sleeper and have been sitting at a desk more than usual at work. I'm glad these are exercises I can do just about anywhere. Thank you!
while in the middle of marathon training, I developed piriformis pain which made it impossible to run more than a few a Km. weeks of rest and stretching did nothing to help, so I had to abandon this training cycle. I wish I had seen this super informative video 6 weeks ago!. after just a few days of these clearly explained exercises and what they do, I feel less pain when walking, very little pain when sitting, and I hope to be out running again very soon!
The stretch you demonstrated in the beginning is me every day. This makes a lot of sense to me. 1. The test activated my issue. 2. The exercises activated the muscle which I try and stretch I’ll follow this routine daily and report back for other people.
Great video…I sympathize and empathize with all of your commenters who are in pain, I get it and am sick of it. You make sense and I will start this regimens today, God bless you sir!! Jim
Thank you and please don’t ever stop, the fact that you do this shows what kind of person you are and it spreads because you become the people you surround yourself with and same goes with the content you watch, thank you again
Thank you so much for posting this video, I have been dying from pain from this for nearly 2 months and your exercise is the only thing that has given me relief nearly instantly because of the weakness in my leg. Thank you so very much you've changed my life with this and I am so grateful!
Excellent video with SO many extra tips that we do not think about. The feet activation and hip flexion without using obliques when lifting the leg was extremely helpful for me. This is the best piriformis video in my opinion, that I have seen. I am now going to find your video on foot activation.
Awesome, thank you so much. Been having a rough time with this. I realize my problems are specifically weak muscles and way too much sitting. These exercises are exactly what the doctor would order if they were a good doctor.
Excellent!!! -description of muscle function/dysfuncton -demo/guide of 4 strengthening exercises and modifications in standing and prone position -Summary with advise for safe implementation and why strength in this muscle is important Clear, concise, well thought out and executed. Bravo!⭐️⭐️⭐️⭐️⭐️
Wow! Thanks for that review! We really appreciate you stopping by and commenting. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
I've been watching a variety of videos on improving my hips to help with foot pain. I love how simple your suggested exercises are, and, that you don't expct us to exercise for hours a day... at times it seems impossible to do all what a fitness buff promotes. You've put me on the right track.
I am suffering from this pain as well and stretching provides only a brief release..I felt so much better after your exercises and I intend to do them every day. Will keep you posted. Thank you so much for this video, love your energy as well.
Amazing. This really took the edge of that searing sciatica pain on my very first try. I was also just 'stretching' the piriformis. Will stop doing that now. Incredible how much better this feels after doing these exercises. I was definitely getting the wrong advice.
I am a 65years hiker who average 15 to 18 miles of 3000 - 5000 ft ascent and descent once a week. So during the week, I have done thigh and glut adduction exercise to improve climbing and downhill . But recently I started to have pain outside of my legs after the hike on next day. First I assumed sciatica nerve pain and did stretch exercise for sciatica. Then I saw your video which emphasize muscle weakness for the pain. Stretching do help temporarily but it doesn't solve the pain. Thanks for permanent solution to my problem.
Wow...that is a lot of hiking! We are so happy to read that our exercises helped you out. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
I had left hip pain for more than two years. I visited doctors and everybody kept talking about X-ray, MRI, you are just getting old this pain is normal and wanted me to go on pain medication etc. I tried Yoga, multiple workouts to stretch and see if this pain goes away. Finally I landed on this video. I tried this and day 1 I saw my pain was gone for the entire day, it did came back the next day and I continue to do this for week and half and I am seeing gradual difference, the pain goes away for the day and now it is gone for 2-3 days. As the instruction, I need to do this for coupe months to bring the strength back. I will report back in two months after doing all four excercises as stated and bring back the result. But even if I have to do this every day to have no pain entire day or multiple days, I am happy :-)
I am 65 years old and I was active until about a month ago, I woke up with awful pain in my left hip and buttocks! Had cortisone injection, steroid therapy and PT exercises, chiropractor $$$$$! I am going to try this starting tomorrow and please pray that it works! I will let you know ❤
Excellent video. Been suffering with piriformis pain for over a year despite physio. Will definitely work on this and your other vids. Thank for for a professional view
@@PrecisionMovementCoach My PT tells me to keep stretching the piriformis rather than strengthening it. Says it’s overworked thus the ache. That seems contrary to your advice. Confusing for patients. Help? (I do sit quite a lot)
We do not agree with his approach. If his approach has not worked for you for over a year then it's time to try something different. - Coach Joshua, Team PM
Excellent explanations and cues! And your routines are always so manageable in terms of time. Question: should one strengthen only the problematic side or both sides?
I have literally been struggling on and off with this for years. I learned yoga and was always stretching for pain relief. I have decreased my stretching routine to 20% of what it was and have been doing these exercises plus others to contract and strengthen. In about 2 months I have solved 90% of the issue and feel much stronger!!! You're amazing
Wow! That is so great to read. Thanks for trying it out and letting us know. Kudos for analyzing and adjusting your physical activity. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
This is *super* useful for any climbers out there who are wondering why your heel hooks aren't working. The piriformus activation is exactly what you're missing.
I've been dealing with a piriformis issue for a few years now. While doing lunges and leg presses kinda sorta ish helps, this looks more like what I need. I'm going to give it a month and then see where I'm at. Thank you!!
I love Eric's teaching style, I find it very confidence-inspiring. I have chronic sciatica and am seeking methods to alleviate and even prevent recurrence. I had a sedentary job and retired. Winter I find discourages me from being active which makes me more prone to sciatica. Nice video. All the best, Rob in Switzerland
Wow, thanks! We really appreciate that. Thanks for watching and commenting. Our RUclips content is great (and free!), but still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Hip Pain Solution program at www.precisionmovement.coach/hip-pain-solution/ Let us know if you have any more questions :) - Coach Joshua, Team PM
Agree with your comments about his teaching style! It also flows nicely without any "ums" and "ahs". I've been stretching my piriformis with no result. I've done something similar to the standing hip opener except side lying. I experienced cramping and thought I was doing it wrong. I'm so glad he mentioned the muscle cramping and explained what that meant! Definitely going to work on strengthening now! Great video!
Wow - thank you for thes exercises. Been dealing with this for almost a year, maybe more, and straight away can feel the exercises target that spot that's been giving me bother. Again, much appreciated! I'll keep this up.
A very long time ago (maybe a decade) I saw a video on YT about how the piriformis is actually weak not tight. It was such a minor video compared to the ocean of piriformis stretches videos. Really glad you're covering this -- you deserve 10x the number of subscribers. Edit: I actually mispoke and the video I was thinking of was that the "psoas" was weak and not tight. However, I enjoy this video very much and it has helped me a great deal. I also find the presentation extremely good both in the high-caliber knowledge yet straight forward directions. Thanks.
@@PrecisionMovementCoach I returning to this video. I really enjoy the cues you offer to help figure out what is moving where and to help align things into the movement you want. Thank you.
I have been struggling with this back pain in my Glute area for months. All the stretching didn’t work did these exercises once and instantly had relief.
You are an absolute life saver! I've had pretty much chronic piriformis syndrome since I was 17 (I'm 24 now) and every PT I've went to has told me to stretch. It never worked for me. But this makes so much sense, especially since I know I'm hypermobile and have weak muscles. How many times a week do you recommend doing these exercises?
Thank you so much, I’ve been working on tight hips for over a year. Your exercises target where it hurts, I’ve been doing the pigeon, figure four and no improvement. I can feel it’s working the piriformus immediately.
Ive been doing these for some days and i definitely feel better having these muscles more strenghtened instead of just stretching and massaging, thanks
I have an injury that’s 15 years old. Sadly had surgery and it’s starting to show since I workout less than when I was in the army. Started doing this and felt my hip “pop” and a huge relief! Going to start working out again, but including these in my rotations!!! I could tell mine is weak cause it was having issues with the rotation and shaking, so the muscle could barely hold thank you again! Second video this guy had that helped me!
Hi and thanks for sharing your story! We appreciate you stopping by to watch and comment. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thank you. Brilliant. At last someone not encouraging stretching that muscle. I cured my Piriformis pain in six weeks by strengthening my buttock and thigh muscles. Doing exercises regularly throughout the day. Any muscles that I used for walking up hill were the muscles I concentrated on. (I’d had Periformis syndrome for nearly two years before I was cured)
@@alenatian3682 Bridging, lunges,prone hip extension,squats or squats at a chair. But NEVER piriformis stretching exercises. I also used an exercise band. But you will have to do your own research for those because each to their own ability. I hope this channel wont mind me directing you to …AskDoctorJo …. An exercise channel on youtube. Look for the video “10 best hip strengthening exercises to relieve hip pain.” Those exercises will strengthen the thigh and buttock muscles. Just think about building up the strength in muscles used for up hill walking.
Can you share us some links on how did you cure your piriformis syndrome because ia m also experiencing this deep hip pain and I am in depression because this hip pain comes again and again so plz can you tell me how you cured your piriformis syndrome,your small help can save someone's life,God bless you 😢😢
Thank you so much Eric for those fascinating journeys through our moving body. And the neuro-physiology of muscles. I have made acquaintance yet with my psoas, lats (? ! Had i any before?) and my piriformis. My scapulae too, which were unconscious before.. For some time now i have seen how sharper my body awareness has grown: in body scans that i use to do before going to bed Awesome
I have allot of pain when going to sleep. Did your excersise and I can sleep with less pain. This helps allot. Going to follow this for a while . Thanks. You are the only one taking this approach everone else is only focusing on streching.
Glad it helped! Thanks for trying them out and reporting back. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM
My hips do have arthritis in them as confirmed by an X-Ray. The right hip hurts the most & getting out of bed in the morning is especially difficult. I have been thinking this ache or pain I am experiencing in my hips was the arthritis & it could still play a part in my pain. However, when you showed where this muscle is in relation to my back & hips, this is exactly where I have pain. You will think I'm imaging this but I did these exercises for the first time the other day & almost instantly I felt relief! I rested it yesterday & by this morning the ache was starting again so I completed 2 rounds just now & once again the ache is gone. I have been doing stretches, using Bio-Freeze & Ibuprofen for years to relieve the pain but never have I had such amazing results! I'm so glad I happened upon your video. Thanks so much! 🎉
Wow! That is awesome to read :) Thanks so much for sharing your story and trying out the exercises. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Great video! I was stretching like you mentioned and the problem stead the same. Started fallowing your routine and noticed the pain easing away. I will continue your routine and hope to fix my problem. Thank you!
My doctor told me I had piriformis syndrome and needed to do exercises and get PT to fix it. But I just switched jobs and have no insurance yet. The pain just started migrating to my tailbone a few days ago. Tailbone specific exercises did nothing but make it feel worse. Stretching piriformis was good for temporary relief and then it started aching again. These strengthening exercises were not excruciating and I could feel them working. I'm adding them to a weekly routine. I think it will help. Thank you for sharing your knowledge.
Excellent lesson. Thank you. I've seen a neurologist who said that I have Parkinson's Disease. Your lesson will give me an incentive to keep moving and stay healthy!
Thanks for that! We are so happy that you are including us in your efforts. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
I've lived 24 years with tailbone pain that radiates outward to my entire body. I regularly have to stretch to manage this pain. I can feel the good effect while following you through these 4 targeted movements. TY❣
I'm so glad this video appeared in my timeline! After a labral tear and a fracture in my hip bone, my hip has become completely cramped because I had to wait a long time for surgery due to research. After that insufficient help with rehabilitation and now after 4 years still handling a lot of pain from a tight piriformis. Stretching hurts less and less, but stability is still a long way off. And after this video I understand why. The exercises are still a little bit scary to perform, but I am determined to try them for a longer period of time. Hopeful to fight the cramp!! Thank you so much for sharing these wisdoms! Greetings from the Netherlands!
Wonderful! Thanks so much for sharing that. We really appreciate it. Hopefully, others will read your comment and be inspired. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Its been 8 weeks since my THR. It was done as i broke my leg and the head of the femur was detached from the long part of the bone. I am walking without aid and am riding my horse, mouting is the tricky bit, the stretch causes discomfort and i thought there may be an excersise that could help. Its still quite weak , slowly getting stronger. I can see this is going to be a long haul ! Thank you so very much for taking the trouble to reply !
Hi and thanks for your comment. We appreciate the trust. Based on what you have written the Hip Pain Solution program is the best place to start. Make sure to get clearance from your primary healthcare practitioner or rehabilitation professional beforehand. It is a very comprehensive plan that will help you to address multiple root causes of your issue: www.precisionmovement.coach/hip-pain-solution-yt Check that out and let us know if you have any more questions :) - Coach Joshua, Team PM
Thank you SO MUCH for this video. I've been having such hip pain and I started thinking it felt like the muscles were weak and needed strengthening as I felt it is starting to not even be able to hold me up anymore. But all the piriformes stuff I find is stretching. I'm so glad you have this video out. I started today and plan to use these exercises as often as I can. (But I will start slow. I love how you explain the why behind the things you tell us. It makes me understand what it is we are going for.) Thank you so much! I am so hopeful now that I can finally do something to make it better!
Hi and thanks for the comment. We really appreciate you trusting us to guide your efforts. Keep up the great work and keep us posted on your progress :) - Coach Joshua, Team PM
I have had sit pain for over 8 years. Fell off a horse, didn’t brake anything but a lot is soft tissue was damaged. Still on the road to recovery, hoping to one day again being able to sit without pain. I just recently came across your videos and this makes so much sense. I get thight all the time and have been told to stretch. A lot of exercises flare me up badly. Not sure which all muscles I need to build. I am starting carefully with some of these. Also watching the one you have about activating your foot. Thank you for sharing and having these great informative videos that are easy to follow ❤
Hurt myself moving a patient a week or so ago, and just haven't been able to nail down WHERE I am hurt. Hip stretches are helpful, but THIS...this is why every now and then I go to move down a few feet in my kitchen or something else stupid like that and I get such a sharp pain in my hip I nearly fall down. It's that danged rotation. RICE-ing things, but also stretching AND gradually incorporating this. THANK YOU. This pain just sucks and it's putting a real damper on all the things I need to be getting done right now because I don't dare lift anything heavy or anything else to piss it off further. It's been a miserable couple of weeks, let me tell ya.
Hi! We are here for you. Thanks for letting us know about your pain and what you have been trying. Cancel the stretching and stick with our content and you will make a lot of progress. Keep us posted on your progress :) - Coach Joshua, Team PM
Normally i don’t comment on any videos but i am here after my pain is disappeared.. few weeks back i got back pain which further led me to pulled vein in my hips i thought it was just normal pain but when it stopped my walking normal routine i got worried n went to PT n again after 1.5 weeks even after therapy the pain was still there i was so disappointed n sad that i thought to just stop my pt sessions one night i was searching youtube n i saw this video n believe me my pain was half gone after these exercises 🎉 now i am writing this after 1 week of doing these exercises my pain is almost gone n i am back to my normal routine ❤
Wow! Thanks so much for taking the time to try them out and comment. Your story means so much to us and we appreciate the trust. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
You're right. I do yoga just about every single day. It has never helped help my piriformis which is acting up a lot from far too much sitting lately. These are great movements.
So happy to find this. I'vd been suffering from periformis syndrome for two years. Rounds of PT and stretching exercises haven't help. I will do this instead with big hopes.
Thank you !! I've had pain in that spot when walking my dog up hill daily for years. (we walk between 3 and 3 1/2 miles every day). I've been to therapy almost four years ago and have had no improvement at all, so I just sucked it up and kept on. I just did the first day of each of your exercises and it targeted the painful spot exactly !! Might not be able to walk her tomorrow, but I'll just just limp along ! :) From what I'm reading, this is the answer ! Thank you again !!!
I've had groin & butt pain for almost a year now. Tried so many different exercises for tight psoas/FAI etc and nothing was helping. These 4 exercises just nailed it ! Thank you so much Eric Wong ! Let me know how to progress after 4-6 weeks 🙏🏼
Hi! It's great to read about your progress. That kind of pain sucks. We are so happy our content worked and look forward to hearing back from you :) - Coach Joshua, Team PM
WOW, I just recently having sciatic pain in my leg (Right side of my lower spine, all the way down my leg). It felt like it kept getting worse, had to use my arms to get out of bed or put my hands on my knees to help bend over for fear of my leg giving in. Looked at all these other videos on how to treat sciatic pain, the 3 different types of sciatic pain. How to stretch them etc. Still just pain, sometimes more. BUT THIS, THIS DID IT! 4-point hip abduction really made me feel the muscle burn from being used. Almost no pain anymore. I was getting worried, as I have a very physical job, that I might have to stop for a while. THANK YOU!
Thanks so much for this! Hugely helpful. If you have any exercises for the sharp pinch felt in the hamstring area from the sciatic nerve, please do share :)
You are welcome and thanks for following along. The first two videos here can also help: www.youtube.com/@PrecisionMovementCoach/search?query=sciatica - Coach Joshua, Team PM
I've been experiencing persistent pain in my right buttock that extends to my lower leg after cycling. Despite trying various remedies, including online research, physical therapy, and following RUclips exercises, the pain persisted. I'm incredibly grateful to have stumbled upon your videos, as they've provided immediate relief from my discomfort.
Amazing! Thanks for trying it out and for letting us know. Keep us posted on your progress. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
A-Mazing. Its been a nightmare for me for the last month. Loosing sleep, waking up at night trying to stretch the piriformis (thats what the physio told me to do). Going back to bed with an irritation in my hip and leg and obviously, ruining the following day. I was finding myself trying to emulate what you did here, not kwing what I was doing. So it was THIS that I was unaware trying to do. Its such a relief when i 'work' the muscle. I still cannot explain why though. Did a sports massage last week and she worked on my piriformis but it did not solve the problem. Thank you for the video!
I've been compersating my body due to overall muscel weaknesses everywhere as a child growing up, from the top of my head to the bottom of my feet and all in between. I definetly thank You for this!!! God Bless You
These exercises make more sense than the stretches (which haven't helped for me). Thank you. I've saved the video, and will watch others you have made.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
I have struggled with pain for the last 5 years and I’m not sure if it is sciatica or piriformis syndrome. Because they mimic each other quite a lot, and I’ve had diagnoses of both from different doctors and chiropractors. One day I woke up with excruciating pain in my right butt cheek, deep under a muscle, and I could not even walk. I had to crawl down the stairs, to the drive way, and to my car, and to the ER. And then get out of my car and crawl to the ER. I was only 25 years old at the time, so ofcourse the ER doctors thought I was exaggerating or drug seeking. But it was the worst pain I have ever felt in my life. I was prescribed something to help me calm down because I was just hysterical and in the worst pain of my life, and also some muscle relaxants. They diagnosed me with sciatica & sent me home with the muscle relaxants. It seemed as though the muscle relaxants, which were very strong I might add, only made things worse. I feel like they may have a part to play in why I’ve never healed.
I can’t describe the feeling. It is a constant & chronic dull ache and it almost feels like something is caught deeeep down. I’ve tried chiropractor after chiropractor, stretch after stretch.. day after day. And don’t get me wrong, the chiropractor I’ve recently been going to is wonderful and he helps in so many ways, but unfortunately, the relief is and was always only temporary and I’ve had to keep going back, which gets very expensive at $52 dollars a visit.
Same with stretches, only temporary relief. And it seems like from this video, i needed more than stretches.. although stretches are great and make me feel good and limber.. it just wasn’t helping in the long run. It also needed strengthened. I’ve also done some yoga, and I loved it. Absolutely loved it. But again.. temporary. This entire time I was thinking I had bad sciatica and that if I can’t get the pain to stop, I was thinking surgery as my last resort. So maybe it’s been piriformis syndrome this whole time like the chiropractor said. This pain has taken so much away from me for the last 5-6 years with no relief. I can’t sleep, I can’t sit long without pain, I can’t stand for long without pain. All day every day horrible, miserable pain.
So I tried these exercises, and after the first exercise I SH*T you not, I started BAWLING. I just started crying because of the relief.. I’ve not felt that relief in such a long time. It felt like it took away so much tension. I’m going to keep trying this. I hope it works long term. Thank you so much for this video and for sharing this with all of us who suffer from this pain.
Wow!
What a journey. We really appreciate you stopping by.
Thanks so much for trying it out and for sharing your story :)
- Coach Joshua, Team PM
So, any news after 5 months? Do you still do these exercises? Did you treat your pains?
And that would be $52 for eaxh time you did this exercise please…
Hehehe
I’m glad this helped you.
This is my life right now. I have been dealing with this for 4 years now.
Can we have an update? I’m hoping you are all better! I’m experiencing the same thing right now and need some hope!
I had piriformis pain for several weeks. I regularly stretched my piriformis muscles and hamstrings to no avail. After watching your video on strengthening instead of stretching, I've noticed a fabulous improvement. Thank you so much for putting me on the right track. Absolutely amazing results
Great to hear!
How r u now
These specific exercises seem to bring me more relief than stretching and yoga! As an aging runner and biker I Thank you so much for posting!
@@cherylraimondo5800 You are so welcome and thanks for following along :)
What do you think about icing afterwards?
As a retired PT, I agree with everything presented, especially the point that muscles get tight for a reason.
Thanks for your comments :)
@@PrecisionMovementCoachwhat if I can’t get in the floor?
So what is the reason that the muscle gets tight that exercise helps it ?
I just wanted to let ppl know. If you have hip pain, and it feels like it's your joint and you are losing the will because of the constant discomfort. Well I've had a bad hip for about 4 months, resting and stretching did nothing. I'm only on my 2nd week, I just went straight to doing all 4 every other day, I'm now on 20seconds per rep. Today is my first day with no hip pain. I literally can't believe it. I thought I'd give it ago before I go to a physio but I'm not going to bother I'm just going to continue this and slowly introducing riding, swimming and running again. Thank you 👌
do you really do this exercise every day?
Nice work! Keep us posted on your progress :)
@@langitbiru4740 2 - 3 times per week is sufficient :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Hi, aside from these exercises, can I incorporate other strengthening like bridges with bands, birddog and pelvic floor activation? I will really appreciate your reply. Thank you.
I have had one sided deep butt pain for over 15 years. I have watched hundreds of videos on different pirformis exercises. This one has to be the best one that has ever actually targeted that specific muscle. And the weird thing is it's not even these big movements or anything. Which is very impressive. Thank you so much.
Yes!
So happy that you found us :)
Let us know if you ever need more advice or assistance!
- Coach Joshua, Team PM
did your pain go away using this method?
I’ve had this for 3 mos. Debilitating. I am working through it hopefully, but I come across so many people/posts that talk about decades, etc. very depressing.
@@kristymoore7052mine went away when i got an antibiotic injection in the butt, seems that got my paid away!
Hi @maryherbivorre3393, I have the same probleme, some time is the Piriform sindrom, some times are the other rotators muscle. I found a Doctor in Italy, with is explain that. Check Dr. Michele Conati from Verona, Italy.
After just two days of your routine the pain around my hip / femur has lessened and am feeling more stability and ease when I walk. None of the PT's I've worked with gave me such targeted support. Thanks for sharing your skills!
Wonderful!
Thanks for trying it out and for lettingus know that :)
- Coach Joshua, Team PM
I wish I could like this video more than once! This is the second day I'm doing this exercise (alongside your lower back video) just to feel some relief from excruciating pain on these areas in my body. I've done seeing PT for months, Chiro, Osteo, and the pain keeps coming back. It reduced me to tears thinking surgery is the only way. I know it's early days, but I was actually smiling after doing the exercises as I can feel some form of ease. Thank you so much. May you be blessed.
Nice work!
How are you doing nowadays? Is it working for you? I'm in same boat as you, concerning the hip. I'm going to try this way, as it's different from my other PT I've done.
Do absolutely everything you can to avoid surgery. I had a fusion in 2016 and I live with constant, debilitating pain. Surgery is to correct structural issues. It doesn’t necessarily resolve pain. Good luck.
Mam how is it?
Do you feel better pls respond
@@godwhispersinmyearsinsleep5351 we are also interested to read their feedback. Did you try them out?
- Coach Joshua, Team PM
This is the only channel addressing hip issues that give the crucial tips of activating deeper pelvic muscles as you do exercises. I cannot believe the difference. I've given birth to two big babies, and even though I've stayed quite active ever since, I just was not recruiting these muscles and finally ended up with SI joint pain that was exacerbated by doing pigeon pose etc in yoga. I dropped the yoga and have suffered for about a year. Doing these just a few reps with you just now has totally eliminated the SI pain. THANK YOU!!
You are so welcome and we are glad to have you on board!
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
In which position did you have your pain? (sitting, standing up, when sleeping, when walking, running...)
Often when lying in bed, often when sitting, occasionally when standing or walking. They all improve with these exercises, and come back if I discontinue them for several days. @@eraueric
I thought I'd replied to this, but do not see it. So, again, I could have acute pain when lying in bed, rolling over, getting out of bed, but also, when it was really irritated, pretty much sitting, standing, and walking. @@eraueric
After months of stretching and it getting worse and worse I've been doing this for about a week and already feeling much better. Thanks!
Great to hear!
This whole time i thought i needed to stretch that muscle out but forgot that i need to strengthen it also. Thank you this! I did the 4 exercises like you said and my pain is gone right now. Ill be doing this everyday
Awesome!
Same same 😃
@@donnabonde1864 :)
Makes sense
how is it going now?
I've been through physical therapy, chiropractor visits and a nerve block and this has been the only thing that Gave me relief. Thanks so much for sharing. We need to cline you and put you in every city.
You are welcome!
Coach e fantastic coach please keep up the great work you are doing . Love that you explain the theory behind each exercise
@@PrecisionMovementCoach Is this safe to do for hip dysplasia?
I am so appreciative to have people like yourself to assist with certain muscle movements that don't necessarily get hit in normal physical gestures. Thank you!
You are welcome!
Great video. Not enough people talking about strength versus stretch. Lots of focus on stretch these days. Much less focus on specific strengthening exercises.
Thanks for that!
We appreciate your comment and what you are contributing to the PM community.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
These exercises worked the very first time. I was having horrible sciatica like symptoms for two weeks. Pain in lower back into the glutes and down the hamstring. I couldn't sit, lying down was painful. I had to take Advil to sleep. Standing and walking brought relief. I was stretching, doing trigger point release on all these areas with a myofoam ball, visiting chiro twice a week. Nothing brought lasting relief. This video helped immensely. Pain is 95% gone. I will continue to do these daily.
Exactly what I needed. Not flexibility but strength. Perfect. Thank you!
You're so welcome!
I think your comments at the end are really important. Only doing the first two exercises for a couple of weeks and then the second two. I was in PT for this and the exercises put me in so much pain that I would be up all night because of it and I think it was just simply overdoing it because they had me doing maybe six exercises everyday. I finally quit PT because I couldn't face the pain it was causing. Thank you so much for this video!
You are so welcome and we are very happy that our message has reached you :)
- Coach Joshua, Team PM
Thank you for this comment. I have found PT to be overwhelming and even counterproductive for other issues, too. I really appreciated his advice to start with two, and not even to do them every day. My motivation increased right then.
@@simonestreeter1518it sounds like you need to find a different physical therapist.
Thank you for the comment I found that exercise was making it worse and stretching was making it better but it depends on the type of stretching and the type and amount of exercise you do. Stretching involving the hamstring is bad and overworking the piriformis and glutes is bad as well…..
I knew I also needed to strengthen along with stretching, but I didn’t know how. Thanks for the video with specific exercises. This channel is game changing. Your knowledge has been helping me.
Happy to help!
Sooo tired of PT, Ortho, and Chiropractors not knowing body mechanics! I went to the top ortho and pt pros for 12 years and a non Dr. Diagnosed me with what was causing my pain and causing immobility for all that time - on the first visit! He gave me my life back. Glad to see you are geting to the "why" of what is causing our pain. That is where the others fail. Thank you for posting these techniques!!
Hi, and thanks so much for your comment.
We really appreciate you trusting us to guide your efforts. It's great to read your validation and we are here if you need more advice or assistance.
Happy training :)
- Coach Joshua, Team PM
I am very happy for the relief and progress you have made, but still do not understand the ”why”. Why does exercise help a muscle that is tight? this is counterintuitive, for example for a pulled shoulder muscle or a spasming bicep you would never keep working out. So why does this work?
I love the focus on quality movement vs static stretching. I have a hockey background and am working on dealing with some nagging issues in my 30s from just sitting way too much, and this mindset reminds me a lot of how we used to train for hockey. I've been on Rom Coach for a couple weeks now and it's awesome!
Thanks for following along :)
After just one session I am finding some relief
I’m 42 and very fit, train hard, bodybuilder, and an avid mtb enduro bike rider. I squat heavy, leg press, etc, but my my periformis is crippling (despite being very flexible and active.. and I do sit a bit at work but now have a walking desk). I’ve tried everything, now I go to physiotherapy weekly for needling. It just keeps coming back. Following my body I was starting to engage my glute with similar movements.. but this is SO targeted. One day and I’m already feeling some relief! Thank you so much.
That is awesome to read. Thanks so much for trying it out and validating our efforts.
However, while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Hip Pain Solution program at www.precisionmovement.coach/hip-pain-solution/
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Your timing is impeccable… I’ve been miserable while sitting for the last 5 days and my doing these exercises along with your video for the 1st time is already helping!! Thank You!!! 🙏🏼
Nice work!
Fantastic! I wish I had seen this years ago. It is really helping to heal my injured piriformis muscle. Thank you.
@@jimbreen7878 better late than never :)
Hey how r u now
I am AMAZED! I did these exercises one day and felt noticeable relief last night. I've been stretching, when I need to locate that muscle and strengthen it. I'm a side sleeper and have been sitting at a desk more than usual at work. I'm glad these are exercises I can do just about anywhere. Thank you!
Great job!
Thanks for trying it out and for sharing your comments :)
- Coach Joshua, Team PM
Thanks Coach. You are the best.
You're pretty great too :)
while in the middle of marathon training, I developed piriformis pain which made it impossible to run more than a few a Km. weeks of rest and stretching did nothing to help, so I had to abandon this training cycle. I wish I had seen this super informative video 6 weeks ago!. after just a few days of these clearly explained exercises and what they do, I feel less pain when walking, very little pain when sitting, and I hope to be out running again very soon!
Hi and we are so happy that you found us. Better late than never.
Keep us posted on your progress :)
- Coach Joshua, Team PM
The stretch you demonstrated in the beginning is me every day. This makes a lot of sense to me.
1. The test activated my issue.
2. The exercises activated the muscle which I try and stretch
I’ll follow this routine daily and report back for other people.
We look forward to your progress report :)
Any update?
?
please update
How are you doing davewitty!?
Great video…I sympathize and empathize with all of your commenters who are in pain, I get it and am sick of it. You make sense and I will start this regimens today, God bless you sir!!
Jim
Thank you and please don’t ever stop, the fact that you do this shows what kind of person you are and it spreads because you become the people you surround yourself with and same goes with the content you watch, thank you again
Much appreciated!
Thank you so much for posting this video, I have been dying from pain from this for nearly 2 months and your exercise is the only thing that has given me relief nearly instantly because of the weakness in my leg. Thank you so very much you've changed my life with this and I am so grateful!
Yess!
That is so great to read.
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
did the pain go away or keep coming bACK?
Did you get cured of this??
Excellent video with SO many extra tips that we do not think about. The feet activation and hip flexion without using obliques when lifting the leg was extremely helpful for me. This is the best piriformis video in my opinion, that I have seen. I am now going to find your video on foot activation.
Thanks for watching :)
I’ve been suffering with this for a while. Very happy to have discovered this video. I’ll be working on these strengthening exercises. Thank you
You're welcome and thanks for trying it out :)
Awesome, thank you so much. Been having a rough time with this. I realize my problems are specifically weak muscles and way too much sitting. These exercises are exactly what the doctor would order if they were a good doctor.
Nice work!
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Excellent!!!
-description of muscle function/dysfuncton
-demo/guide of 4 strengthening exercises and modifications in standing and prone position
-Summary with advise for safe implementation and why strength in this muscle is important
Clear, concise, well thought out and executed.
Bravo!⭐️⭐️⭐️⭐️⭐️
Wow!
Thanks for that review!
We really appreciate you stopping by and commenting.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I've been watching a variety of videos on improving my hips to help with foot pain. I love how simple your suggested exercises are, and, that you don't expct us to exercise for hours a day... at times it seems impossible to do all what a fitness buff promotes. You've put me on the right track.
Glad it was helpful!
I am suffering from this pain as well and stretching provides only a brief release..I felt so much better after your exercises and I intend to do them every day. Will keep you posted. Thank you so much for this video, love your energy as well.
Great job and thanks for the comment!
Amazing. This really took the edge of that searing sciatica pain on my very first try.
I was also just 'stretching' the piriformis. Will stop doing that now.
Incredible how much better this feels after doing these exercises.
I was definitely getting the wrong advice.
Glad that you found us :)
Great video. Simple, easy to understand and straight to the point without all the fillers. Awesome job!
Thanks!
I am a 65years hiker who average 15 to 18 miles of 3000 - 5000 ft ascent and descent once a week. So during the week, I have done thigh and glut adduction exercise to improve climbing and downhill . But recently I started to have pain outside of my legs after the hike on next day. First I assumed sciatica nerve pain and did stretch exercise for sciatica. Then I saw your video which emphasize muscle weakness for the pain. Stretching do help temporarily but it doesn't solve the pain. Thanks for permanent solution to my problem.
Wow...that is a lot of hiking!
We are so happy to read that our exercises helped you out.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Excellent content. I’ve been into hip and glute work over the past few years (after pain of course) and this had some new stuff I was not aware of.
Glad that you discovered it!
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
I had left hip pain for more than two years. I visited doctors and everybody kept talking about X-ray, MRI, you are just getting old this pain is normal and wanted me to go on pain medication etc. I tried Yoga, multiple workouts to stretch and see if this pain goes away. Finally I landed on this video. I tried this and day 1 I saw my pain was gone for the entire day, it did came back the next day and I continue to do this for week and half and I am seeing gradual difference, the pain goes away for the day and now it is gone for 2-3 days. As the instruction, I need to do this for coupe months to bring the strength back. I will report back in two months after doing all four excercises as stated and bring back the result. But even if I have to do this every day to have no pain entire day or multiple days, I am happy :-)
Yay!
It's so great that you found us. Thanks for watching and trying it out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I am 65 years old and I was active until about a month ago, I woke up with awful pain in my left hip and buttocks! Had cortisone injection, steroid therapy and PT exercises, chiropractor $$$$$! I am going to try this starting tomorrow and please pray that it works! I will let you know ❤
Dude you have the best movement/physical therapy channel on YT!!! Thanks for everything you do
Thanks!
Excellent video. Been suffering with piriformis pain for over a year despite physio. Will definitely work on this and your other vids. Thank for for a professional view
Happy to help! Keep us updated on your progress.
@@PrecisionMovementCoach My PT tells me to keep stretching the piriformis rather than strengthening it. Says it’s overworked thus the ache. That seems contrary to your advice. Confusing for patients. Help? (I do sit quite a lot)
We do not agree with his approach.
If his approach has not worked for you for over a year then it's time to try something different.
- Coach Joshua, Team PM
Excellent explanations and cues! And your routines are always so manageable in terms of time. Question: should one strengthen only the problematic side or both sides?
Thanks Susan. Do both, but 2 or 3 sets for the weak side and 1 for the strong. That way can maintain the strong while bringing up the weaker.
Totally agree, Susan. Thank you for asking this question. Truly appreciate this man. Thank you. 🙏🏾
Thank you! I was wondering the same thing
I have literally been struggling on and off with this for years. I learned yoga and was always stretching for pain relief. I have decreased my stretching routine to 20% of what it was and have been doing these exercises plus others to contract and strengthen. In about 2 months I have solved 90% of the issue and feel much stronger!!! You're amazing
Wow! That is so great to read.
Thanks for trying it out and letting us know. Kudos for analyzing and adjusting your physical activity.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Great training video! Thanks for your hard work in making this awesome exercise to strength the glute muscles.
You are welcome!
This is *super* useful for any climbers out there who are wondering why your heel hooks aren't working. The piriformus activation is exactly what you're missing.
Cool :)
Stellar content. You're the best!!❤
Thanks!
Your soul shines through and you appear to love helping others. Thank you!
You are welcome and thanks for your kind words :)
Very well explained.
Thank you for this instruction.
Happy to help and thanks for following along :)
Finally , 😢information to help w this Siatica, Piriformis constant pain . Tried everything. I’m on it 😊Tk you
Best of luck!
I've been dealing with a piriformis issue for a few years now. While doing lunges and leg presses kinda sorta ish helps, this looks more like what I need. I'm going to give it a month and then see where I'm at. Thank you!!
Keep us posted on your progress :)
- Coach Joshua, Team PM
I love Eric's teaching style, I find it very confidence-inspiring. I have chronic sciatica and am seeking methods to alleviate and even prevent recurrence. I had a sedentary job and retired. Winter I find discourages me from being active which makes me more prone to sciatica. Nice video. All the best, Rob in Switzerland
Wow, thanks! We really appreciate that. Thanks for watching and commenting.
Our RUclips content is great (and free!), but still just a band-aid.
If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Hip Pain Solution program at www.precisionmovement.coach/hip-pain-solution/
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Agree with your comments about his teaching style! It also flows nicely without any "ums" and "ahs". I've been stretching my piriformis with no result. I've done something similar to the standing hip opener except side lying. I experienced cramping and thought I was doing it wrong. I'm so glad he mentioned the muscle cramping and explained what that meant! Definitely going to work on strengthening now! Great video!
Wow - thank you for thes exercises. Been dealing with this for almost a year, maybe more, and straight away can feel the exercises target that spot that's been giving me bother. Again, much appreciated! I'll keep this up.
Thanks for trying it out :)
added these movements after two workout sessions and im amazed at the results. you are heaven sent!!!
So awesome to read that!
Thanks for watching and commenting.
Let us know if you need more support :)
- Coach Joshua, Team PM
A very long time ago (maybe a decade) I saw a video on YT about how the piriformis is actually weak not tight. It was such a minor video compared to the ocean of piriformis stretches videos. Really glad you're covering this -- you deserve 10x the number of subscribers.
Edit: I actually mispoke and the video I was thinking of was that the "psoas" was weak and not tight. However, I enjoy this video very much and it has helped me a great deal. I also find the presentation extremely good both in the high-caliber knowledge yet straight forward directions. Thanks.
Thanks!
@@PrecisionMovementCoach I returning to this video. I really enjoy the cues you offer to help figure out what is moving where and to help align things into the movement you want. Thank you.
@@kamilo4989 You are welcome :)
My tailbone pops and subluxes quite a bit due to hEDS. I'm going to try this to build more strength around it and it should help!
Fantastic detail. It's always great to hear what alerts us to what may be disregarded bu routinary practice. Thanks!
You're welcome!
I have been struggling with this back pain in my Glute area for months. All the stretching didn’t work did these exercises once and instantly had relief.
Great to hear!
Thanks for trying it out!
- Coach Joshua, Team PM
You are an absolute life saver! I've had pretty much chronic piriformis syndrome since I was 17 (I'm 24 now) and every PT I've went to has told me to stretch. It never worked for me. But this makes so much sense, especially since I know I'm hypermobile and have weak muscles. How many times a week do you recommend doing these exercises?
Glad I could help!
@@PrecisionMovementCoach How many times a week do you recommend doing these exercises? :)
@@BlueMoon-qv6tm 2 - 3 times per week is sufficient :) - Coach Joshua, Team PM
Thank you so much, I’ve been working on tight hips for over a year.
Your exercises target where it hurts, I’ve been doing the pigeon, figure four and no improvement.
I can feel it’s working the piriformus immediately.
So glad that our content is working out for you.
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
Thanks so much for the comprehensive demonstration and exercises for this muscle - just want I needed ❤
Happy to help :)
Ive been doing these for some days and i definitely feel better having these muscles more strenghtened instead of just stretching and massaging, thanks
Great to hear!
Thank you so much coach E. I'm 38 years old and my sports performance is on the top of my life after working on your exercises.
Nice!
I have an injury that’s 15 years old. Sadly had surgery and it’s starting to show since I workout less than when I was in the army. Started doing this and felt my hip “pop” and a huge relief! Going to start working out again, but including these in my rotations!!! I could tell mine is weak cause it was having issues with the rotation and shaking, so the muscle could barely hold thank you again! Second video this guy had that helped me!
Hi and thanks for sharing your story!
We appreciate you stopping by to watch and comment.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you. Brilliant. At last someone not encouraging stretching that muscle. I cured my Piriformis pain in six weeks by strengthening my buttock and thigh muscles. Doing exercises regularly throughout the day. Any muscles that I used for walking up hill were the muscles I concentrated on. (I’d had Periformis syndrome for nearly two years before I was cured)
Thanks for sharing :)
What can i do? Lynn
What exercises did you do?
@@alenatian3682 Bridging, lunges,prone hip extension,squats or squats at a chair. But NEVER piriformis stretching exercises.
I also used an exercise band. But you will have to do your own research for those because each to their own ability. I hope this channel wont mind me directing you to …AskDoctorJo …. An exercise channel on youtube. Look for the video “10 best hip strengthening exercises to relieve hip pain.” Those exercises will strengthen the thigh and buttock muscles. Just think about building up the strength in muscles used for up hill walking.
Can you share us some links on how did you cure your piriformis syndrome because ia m also experiencing this deep hip pain and I am in depression because this hip pain comes again and again so plz can you tell me how you cured your piriformis syndrome,your small help can save someone's life,God bless you 😢😢
Thank you so much Eric for those fascinating journeys through our moving body.
And the neuro-physiology of muscles.
I have made acquaintance yet with my psoas, lats (? ! Had i any before?) and my piriformis.
My scapulae too, which were unconscious before..
For some time now i have seen how sharper my body awareness has grown: in body scans that i use to do before going to bed
Awesome
You are welcome :)
I have allot of pain when going to sleep. Did your excersise and I can sleep with less pain. This helps allot. Going to follow this for a while . Thanks. You are the only one taking this approach everone else is only focusing on streching.
Glad it helped!
Thanks for trying them out and reporting back.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank-you Coach E.! Whenever I take a break I try to do 20 minutes of ROM. Which becomes accumulative over time.
That's great!
My hips do have arthritis in them as confirmed by an X-Ray. The right hip hurts the most & getting out of bed in the morning is especially difficult. I have been thinking this ache or pain I am experiencing in my hips was the arthritis & it could still play a part in my pain. However, when you showed where this muscle is in relation to my back & hips, this is exactly where I have pain. You will think I'm imaging this but I did these exercises for the first time the other day & almost instantly I felt relief! I rested it yesterday & by this morning the ache was starting again so I completed 2 rounds just now & once again the ache is gone. I have been doing stretches, using Bio-Freeze & Ibuprofen for years to relieve the pain but never have I had such amazing results! I'm so glad I happened upon your video. Thanks so much! 🎉
Wow! That is awesome to read :)
Thanks so much for sharing your story and trying out the exercises.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Great video! I was stretching like you mentioned and the problem stead the same. Started fallowing your routine and noticed the pain easing away. I will continue your routine and hope to fix my problem. Thank you!
Keep us posted :)
Having suffered with SI joint pain for 20 years I'm looking forward to seeing this help. Thank you
How did it go?
Thank you for the video. It helped relieve the pain. I was stretching and stretching to no relief.
You’re amazing!
You're so welcome!
My doctor told me I had piriformis syndrome and needed to do exercises and get PT to fix it. But I just switched jobs and have no insurance yet. The pain just started migrating to my tailbone a few days ago. Tailbone specific exercises did nothing but make it feel worse. Stretching piriformis was good for temporary relief and then it started aching again. These strengthening exercises were not excruciating and I could feel them working. I'm adding them to a weekly routine. I think it will help. Thank you for sharing your knowledge.
Thanks for trying it out!
Excellent lesson. Thank you. I've seen a neurologist who said that I have Parkinson's Disease. Your lesson will give me an incentive to keep moving and stay healthy!
Thanks for that!
We are so happy that you are including us in your efforts.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Bravo veliko za demonstraciju ,tehniku vežbi,pristup i medicinsko izlaganje!!!👏🍀🕊️
Hvala!
I've lived 24 years with tailbone pain that radiates outward to my entire body. I regularly have to stretch to manage this pain. I can feel the good effect while following you through these 4 targeted movements. TY❣
Thanks for sharing!
We really appreciate you trusting us to help guide your efforts and are so happy that it helped :)
- Coach Joshua, Team PM
I'm so glad this video appeared in my timeline! After a labral tear and a fracture in my hip bone, my hip has become completely cramped because I had to wait a long time for surgery due to research. After that insufficient help with rehabilitation and now after 4 years still handling a lot of pain from a tight piriformis. Stretching hurts less and less, but stability is still a long way off. And after this video I understand why. The exercises are still a little bit scary to perform, but I am determined to try them for a longer period of time. Hopeful to fight the cramp!! Thank you so much for sharing these wisdoms! Greetings from the Netherlands!
You are welcome and thanks for trying it out :)
These are best exercises I have found to relieve and strengthen the piriformis. These exercises gave me almost immediate relief from pain.
Wonderful!
Thanks so much for sharing that. We really appreciate it.
Hopefully, others will read your comment and be inspired.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Its been 8 weeks since my THR. It was done as i broke my leg and the head of the femur was detached from the long part of the bone. I am walking without aid and am riding my horse, mouting is the tricky bit, the stretch causes discomfort and i thought there may be an excersise that could help. Its still quite weak , slowly getting stronger. I can see this is going to be a long haul ! Thank you so very much for taking the trouble to reply !
Hi and thanks for your comment. We appreciate the trust.
Based on what you have written the Hip Pain Solution program is the best place to start. Make sure to get clearance from your primary healthcare practitioner or rehabilitation professional beforehand.
It is a very comprehensive plan that will help you to address multiple root causes of your issue:
www.precisionmovement.coach/hip-pain-solution-yt
Check that out and let us know if you have any more questions :)
- Coach Joshua, Team PM
I'll be sharing this with fellow motorcycle riders. Piriformis syndrome with sciatic pain is rampant in that community.
Thanks!
Thank you SO MUCH for this video. I've been having such hip pain and I started thinking it felt like the muscles were weak and needed strengthening as I felt it is starting to not even be able to hold me up anymore. But all the piriformes stuff I find is stretching. I'm so glad you have this video out. I started today and plan to use these exercises as often as I can. (But I will start slow. I love how you explain the why behind the things you tell us. It makes me understand what it is we are going for.) Thank you so much! I am so hopeful now that I can finally do something to make it better!
Hi and thanks for the comment.
We really appreciate you trusting us to guide your efforts.
Keep up the great work and keep us posted on your progress :)
- Coach Joshua, Team PM
Very appreciative of all you share with us. It’s a great thing you are doing, brother.
Much appreciated!
i just finished watching your video and now i'll follow for 4 weeks and then came back here to leave feedback. hopeful. thanks for the guidance .
Thanks for trying it out and we look forward to your progress report :)
- Coach Joshua, Team PM
Update on progress please?
I have had sit pain for over 8 years. Fell off a horse, didn’t brake anything but a lot is soft tissue was damaged. Still on the road to recovery, hoping to one day again being able to sit without pain. I just recently came across your videos and this makes so much sense. I get thight all the time and have been told to stretch. A lot of exercises flare me up badly. Not sure which all muscles I need to build. I am starting carefully with some of these. Also watching the one you have about activating your foot. Thank you for sharing and having these great informative videos that are easy to follow ❤
Sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
Hurt myself moving a patient a week or so ago, and just haven't been able to nail down WHERE I am hurt. Hip stretches are helpful, but THIS...this is why every now and then I go to move down a few feet in my kitchen or something else stupid like that and I get such a sharp pain in my hip I nearly fall down. It's that danged rotation. RICE-ing things, but also stretching AND gradually incorporating this. THANK YOU. This pain just sucks and it's putting a real damper on all the things I need to be getting done right now because I don't dare lift anything heavy or anything else to piss it off further. It's been a miserable couple of weeks, let me tell ya.
Hi!
We are here for you. Thanks for letting us know about your pain and what you have been trying.
Cancel the stretching and stick with our content and you will make a lot of progress.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Your videos are refreshing to find.
It makes good sense to me to strengthen these muscles, rather than just stretch them.
Glad that you think so, Joseph!
Thanks for following along and commenting :)
- Coach Joshua, Team PM
Normally i don’t comment on any videos but i am here after my pain is disappeared.. few weeks back i got back pain which further led me to pulled vein in my hips i thought it was just normal pain but when it stopped my walking normal routine i got worried n went to PT n again after 1.5 weeks even after therapy the pain was still there i was so disappointed n sad that i thought to just stop my pt sessions one night i was searching youtube n i saw this video n believe me my pain was half gone after these exercises 🎉 now i am writing this after 1 week of doing these exercises my pain is almost gone n i am back to my normal routine ❤
Wow!
Thanks so much for taking the time to try them out and comment.
Your story means so much to us and we appreciate the trust.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This made a huge difference for my stubborn hip pain - thank you!!
You're so welcome!
These exercises helped me immediately! Thank you!
Awesome!
Thanks for trying them out and for letting us know :)
- Coach Joshua, Team PM
You're right. I do yoga just about every single day. It has never helped help my piriformis which is acting up a lot from far too much sitting lately. These are great movements.
Keep it up :)
So happy to find this. I'vd been suffering from periformis syndrome for two years. Rounds of PT and stretching exercises haven't help. I will do this instead with big hopes.
Glad that you found it!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you !! I've had pain in that spot when walking my dog up hill daily for years. (we walk between 3 and 3 1/2 miles every day). I've been to therapy almost four years ago and have had no improvement at all, so I just sucked it up and kept on. I just did the first day of each of your exercises and it targeted the painful spot exactly !! Might not be able to walk her tomorrow, but I'll just just limp along ! :) From what I'm reading, this is the answer ! Thank you again !!!
So happy it helped!
Thanks for letting us know :)
- Coach Joshua, Team PM
This is the best. For inactive seniors they are easy and doable. Love it love it. This is the best. 💯✅🙏👍
Thanks for watching :)
I've had groin & butt pain for almost a year now. Tried so many different exercises for tight psoas/FAI etc and nothing was helping. These 4 exercises just nailed it ! Thank you so much Eric Wong !
Let me know how to progress after 4-6 weeks 🙏🏼
Hi!
It's great to read about your progress. That kind of pain sucks. We are so happy our content worked and look forward to hearing back from you :)
- Coach Joshua, Team PM
So much information!
I'll have to watch all of these multiple times !
We'll be here for you when you need us :)
WOW, I just recently having sciatic pain in my leg (Right side of my lower spine, all the way down my leg). It felt like it kept getting worse, had to use my arms to get out of bed or put my hands on my knees to help bend over for fear of my leg giving in. Looked at all these other videos on how to treat sciatic pain, the 3 different types of sciatic pain. How to stretch them etc. Still just pain, sometimes more.
BUT THIS, THIS DID IT! 4-point hip abduction really made me feel the muscle burn from being used. Almost no pain anymore.
I was getting worried, as I have a very physical job, that I might have to stop for a while.
THANK YOU!
Great work!
Thanks so much for this! Hugely helpful. If you have any exercises for the sharp pinch felt in the hamstring area from the sciatic nerve, please do share :)
You are welcome and thanks for following along.
The first two videos here can also help:
www.youtube.com/@PrecisionMovementCoach/search?query=sciatica
- Coach Joshua, Team PM
I've been experiencing persistent pain in my right buttock that extends to my lower leg after cycling. Despite trying various remedies, including online research, physical therapy, and following RUclips exercises, the pain persisted. I'm incredibly grateful to have stumbled upon your videos, as they've provided immediate relief from my discomfort.
Amazing!
Thanks for trying it out and for letting us know.
Keep us posted on your progress. We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach will definitely continue these exercises! You guys are a very big help.
A-Mazing. Its been a nightmare for me for the last month. Loosing sleep, waking up at night trying to stretch the piriformis (thats what the physio told me to do). Going back to bed with an irritation in my hip and leg and obviously, ruining the following day. I was finding myself trying to emulate what you did here, not kwing what I was doing. So it was THIS that I was unaware trying to do. Its such a relief when i 'work' the muscle. I still cannot explain why though. Did a sports massage last week and she worked on my piriformis but it did not solve the problem. Thank you for the video!
You are welcome and thanks for trying it out.
We really appreciate you trusting us to help guide your efforts :)
- Coach Joshua, Team PM
I've been compersating my body due to overall muscel weaknesses everywhere as a child growing up, from the top of my head to the bottom of my feet and all in between. I definetly thank You for this!!! God Bless You
That is not uncommon and thanks for sharing.
How are you now? Have you been practicing the exercises?
- Coach Joshua, Team PM
These exercises make more sense than the stretches (which haven't helped for me). Thank you. I've saved the video, and will watch others you have made.
You are so welcome and thanks for watching :)