Pay attention to us and learn more about health expertise 01 first, let’s learn what piriformis syndrome is: piriformis syndrome refers to a syndrome in which the sciatic nerve is compressed in the piriformis region.
Its typical symptom is hip pain on the affected side, which can radiate along the sciatic nerve to the rear of the thigh, lower leg and foot.
There are many reasons for piriformis syndrome, such as sports injury and trauma, and piriformis muscle tension caused by poor posture.
There are still a small number of people because of the variation of the sciatic nerve, the sciatic nerve passes through the belly of the piriformis muscle, so when the piriformis muscle contracts, it is particularly easy to compress the nerve, resulting in related symptoms.
02 relationship between sciatic nerve and piriformis muscle: sciatic nerve is the thickest nerve in the whole body.
Most people’s sciatic nerve runs below piriformis muscle, as shown in Figure 1.
The sciatic nerve of a small number of people will mutate, as shown in Figure 2 and figure 3.
Figure 2 shows that the sciatic nerve is divided into two branches.
One branch passes under the piriformis muscle and the other branch passes through the abdomen of the piriformis muscle; Figure 3 shows that the whole sciatic nerve passes through the belly of piriformis muscle.
There is no doubt that the latter two conditions are more likely to develop piriformis syndrome.
03 diagnosis of piriformis syndrome: piriformis syndrome needs to be comprehensively diagnosed through detailed medical history, physical evaluation and imaging examination.
Common physical examinations include fair tests (flexion, adduction, hip pronation).
Please note that before making the final diagnosis of piriformis syndrome, other causes of sciatica must be excluded, such as nerve root compression caused by intervertebral disc herniation, which can also cause sciatica.
There are hip joint lesions, may also cause the same symptoms.
Therefore, if you suffer from sciatica, be sure to consult a health practitioner or doctor who is systematically trained and qualified to diagnose and manage such diseases.
Next, I’ll introduce some yoga postures to extend the piriformis: triangular twist, which extends the piriformis by flexing the hip and rotating the pelvis.
Prepare for mountain pose and jump your feet into limb extension.
Open your hands horizontally, palms down, fingers extended.
Rotate the left foot and left thigh outward by 90 °, and rotate the right foot and right thigh inward by 15 °.
Align the left heel with the midpoint of the right arch.
At this point, the pelvis should be in a neutral position.
Inhale and extend the spine upward.
Exhale, tighten the core, twist the pelvis and spine to the left with the left groin as the breaking point.
The fingertip of the right hand is supported on the outside of the left foot, and the left hand extends upward until the two arms are in the same line.
Turn your head and look up at the tip of your fingers.
Inhale, get up, return to limb extension, and then return to mountain pose.
Supine hand grasping toe extension II + twist this pose to extend the piriformis muscle by adduction and flexion of the hip joint.
Lie on your back on the yoga mat, open your hands horizontally and press your palms on the ground.
Exhale, bend your right knee close to the chest, and grasp the outside of the palm of your right foot with your left hand.
Keep your left leg extended.
Inhale and slowly straighten your right leg.
If you feel difficult, put your left hand on the outside of your right knee.
Exhale, tighten the core and turn the right leg to the left in a controlled manner.
Until the target muscle feels stretched.
Be careful to keep the spine from twisting too much.
Inhale, retract the right leg, restore it, and then do the opposite side.
Sage mariqi III this pose stretches the piriformis muscle by adducting and flexing the hip joint.
Walking stick preparation, keep the pelvis neutral and the spine extended.
Inhale, bend your right knee and step on the ground.
The outside of the right foot is in line with the outside of the hip.
Exhale, with the left arm around the front of the tibia of the right lower leg and the palm behind.
Hold your left wrist with your right hand behind you.
Inhale and extend the spine upward again.
Exhale and deepen the amplitude of the twist.
Keep breathing for 3-5 times and then change to the opposite side.
Supported bridge this is a prosthetic pose that keeps the piriformis in a relaxed position.
Lie on your back on the yoga mat, bend your knees and step on the ground.
The feet are slightly wider than the shoulder width, and the lower legs are perpendicular to the ground.
Place the Yoga brick vertically under the sacrum.
Always keep the core tight, with the knees aligned with the toes.
Rotate your arms outward and open your chest.
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