We have all heard the saying “a real pain in the butt”  but what happens when the pain in the butt is real?

We have major muscles in our butt aka gluteal muscle. The glutes have the maximus, the minimus ,and the medius which are often referred to as the glutes.

Deep in the glutes is the piriformis muscle.

The piriformis can also irritate the sciatic nerve which is close by.

The symptoms include, a dull ache in the butt, pain down the back of the thigh, increased pain when walking or sitting for prolonged periods.

As a pilates instructor and corrective exercise specialist for boomers/seniors, I often hear of clients complain about their constant “pain in the butt”

I am going to offer two simple exercises to help alleviate some of the pain associated from piriformis syndrome.

RELEASE FOR SCIATIC PAIN/PIRIFORMIS SYNDROME

1. First, lie flat with both feet bent, knees up. Pull the right knee into the chest and hold stretch while you breathe for 10 seconds. Repeat left leg. Try to do the same now with both knees into the chest. Holding and breathing for 15 seconds.

 2.  Sit on a chair and cross right leg over left with the right knee open, as if the right leg is a table. Just allow        and breathe for 15 seconds. If that stretch provided some relief begin to hinge at the hip forward to deepen the   stretch hold for another 15 seconds. Repeat other leg.

This two simple stretches should temporarily relieve your pain.

How does pilates help piriformis syndrome or sciatica?

First it is important to work with a qualified instructor. We encourage our clients to work in a more neutral spine because you avoid overusing or recruiting the other muscles that might want to take over. I encourage my clients to feel their body and to modify if necessary. I want you to have a successful movement experience. I bring awareness to the core and try to increase mobility in the hips. I also encourage my clients to use segmental movement patterns, example cat/cow in a transverse plane.

The more I learn, the more I will bring you. My goal is to keep you injury free and pain free so you can live your best life as you age.

Move better, Feel better, Age Better

Maria G.Lorenzo CPT,CGI,CPI,CPC

We have all heard the saying “a real pain in the butt”  but what happens when the pain in the butt is real?

We have major muscles in our butt aka gluteal muscle. The glutes have the maximus, the minimus ,and the medius which are often referred to as the glutes.

Deep in the glutes is the piriformis muscle.

The piriformis can also irritate the sciatic nerve which is close by.

The symptoms include, a dull ache in the butt, pain down the back of the thigh, increased pain when walking or sitting for prolonged periods.

As a pilates instructor and corrective exercise specialist for boomers/seniors, I often hear of clients complain about their constant “pain in the butt”

I am going to offer two simple exercises to help alleviate some of the pain associated from piriformis syndrome.

RELEASE FOR SCIATIC PAIN/PIRIFORMIS SYNDROME

1. First, lie flat with both feet bent, knees up. Pull the right knee into the chest and hold stretch while you breathe for 10 seconds. Repeat left leg. Try to do the same now with both knees into the chest. Holding and breathing for 15 seconds.

 2.  Sit on a chair and cross right leg over left with the right knee open, as if the right leg is a table. Just allow        and breathe for 15 seconds. If that stretch provided some relief begin to hinge at the hip forward to deepen the   stretch hold for another 15 seconds. Repeat other leg.

This two simple stretches should temporarily relieve your pain.

How does pilates help piriformis syndrome or sciatica?

First it is important to work with a qualified instructor. We encourage our clients to work in a more neutral spine because you avoid overusing or recruiting the other muscles that might want to take over. I encourage my clients to feel their body and to modify if necessary. I want you to have a successful movement experience. I bring awareness to the core and try to increase mobility in the hips. I also encourage my clients to use segmental movement patterns, example cat/cow in a transverse plane.

The more I learn, the more I will bring you. My goal is to keep you injury free and pain free so you can live your best life as you age.

Move better, Feel better, Age Better

Maria G.Lorenzo CPT,CGI,CPI,CPC