Foam Roller Exercises: Piriformis Release

Self Myofascial Release: Beginner Level

The piriformis muscle is not commonly discussed in "gym rat" circles and is often overlooked when training.  It's short and deep within the gluteal muscle complex.  The purpose of the piriformis is to abduct and externally rotate the hip.

It originates in the lowest section of the spine called the sacrum (or tail bone), goes through a hole in the pelvis called the obturator foramen and attaches to the medial aspect of the greater trochanter of the hip (top of the hip bone).

What makes the piriformis particularly interesting is its proximity to the sciatic nerve.  In fact, it's estimated that in about 15 percent of the population, the sciatic nerve actually goes right through the piriformis muscle.  While the painful and often debilitating condition of sciatica is the impingement of the nerve as it exits the scacrum, "piriformis syndrome" replicates the symptoms of sciatica by rubbing up against the sciatic nerve.

Take care of the piriformis in order to reduce the chances of sciatica syndrone.  It can be easily massaged by using a foam roller to work out trigger points (knots) in the muscle.

Start by rolling placing on right elbow on the mat of floor to stabilize the upper body. Place the foam roller under the back side of the right hip  Roll out the hip to release any tensions in the piriformis muscle.

Contraindications:  If you're already experiencing sciatica symptoms consult a physician before attempting this stretch.  The purpose of the stretch is preventative and may not be appropriate if you are experiencing acute pain.

Back to Other Sample Exercises