STEP 1: How to Locate the Piriformis Trigger Point #One
The Piriformis is a muscle in the gluteal region. It is a small, flat muscle present deep within the gluteal muscle and is important to the lateral rotation of the leg. You will probably feel the muscle also tense over your hand. Since the Sciatic nerve travels in close proximity to this muscle, strain of the muscle may also lead to an experience of sciatic pain. The easy way to locate this muscle is by following an imaginary line from the front of your hip to your sacrum, feeling for a small indentation over your buttock area. This is where your Piriformis is present. If the app showed your trigger point to be closer to the sacrum, move back along this imaginary line and feel for the tense area or tenderness closer to the sacrum.
STEP 2: How to Self-Release the Piriformis Trigger Point # One
To stretch the Piriformis, you will need both a ball and a yoga block or bolster. Lay down on your back to gauge whether you require additional support from a firm pillow. If, for instance, your pain manifests on the right leg, keep that leg bent at the knee and the left leg straight out in front of you. Locate the small indentation of the Piriformis’ trigger point as outlined in the previous video, placing the ball under the area. Next, lower your knee to the side and have it rest on the yoga block/ bolster. Keep in mind, the lower you go, the more intense the sensation will become. Adjust the height of your block/ bolster with comfort in mind. Of course, a little pressure is welcome.If you are performing this stretch correctly, you will feel a slight tingling sensation along your foot. Should you feel any numbness, stop and start over using less pressure. Since a lot of muscles in the gluteal region help in the lateral rotation of the leg, feel free to move the ball to other tense areas near the buttock, making sure to rest your knee on the block as before. Hold each position for about 30 seconds and release.
STEP 3: How to Stretch the PiriformisTrigger Point # One
The first way of stretching the Piriformis is simple. Lie down with your head comfortably on a pillow. Keep the leg without the trigger point (in this example, the left leg) straight. Lift the right leg and place it over the left leg with your knee bent. Pull on your knee with your left hand until you feel the stretch on your right hip. Keep your right hand stretched by your side and turn your head to look at it. Pull your knee to a comfortable extent and make sure you are not overstretching. Hold for 30 seconds and release. This stretch works on other external rotators as well.Another way of stretching the Piriformis is to use a bolster or low table. Place your affected leg flat over the bolster or table, keeping your knee bent and leaning forward slightly to increase the stretch. Remember to do the other leg as well. Note: this stretch requires a little more flexibility, so do it only if you feel comfortable in the position. Beginners should stick to the first stretch. Hold for 30 seconds and release.