Piri--what?

First of all, I would love it if you would post any stretching related questions into the comments for today so that I can answer them in later posts. 

This week I would like to talk about the piriformis muscle.  The piriformis is a small muscle located deep in your gluteal region (the buttocks).  It, along with several other muscles, function to abduct and laterally rotate the femur (the leg).  This means that the piriformis is actively stabilizing the hips while running and walking.

The piriformis can get tight from sitting too long, training without stretching afterwards, and faulty body mechanics (improper gait, poor posture, strength imbalances, etc).  The sciatic nerve runs through the piriformis in many people, and when it gets tight, it can activate the sciatic nerve, causing pain in the lower back, the hip, and possibly down the entire leg.

Here is a quick treatment plan if you have a pain in your bottom:

First, foam roll your piriformis:

Start by sitting on the foam roller with your legs stretched in front of you.  Place your right foot on your left knee.  You may feel a stretch in the right glute.  This is the area you want to roll.  Turn on your side and roll back and forth slowly over this spot.  Use a tennis ball for greater release.

Then, stretch the muscle:

Stand in front of a box that is level with your hip (this box is a little tall for Polly).  Place your leg on top of the box as shown above.  This may be enough stretch for you.  If not, bend forward towards the box, keeping your chest out--don't round at the shoulders.

Or, do this yoga pose:

Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin will now rest on the floor. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Position the right heel just in front of the left hip.  From here there are many variations--relaxing over your leg, as Connor is demonstrating is the easiest variation.