Piriformis Soft Tissue Release With Tennis Balls
The piriformis muscle can be a pain in the butt….literally.
It can also cause sciatic symptoms as well as leading to hip flexor ‘tightness’ and knee pain.
Use a tennis ball, trigger point ball or hockey ball to mobilise and release the soft tissues in the piriformis muscle in the hips.
- Sitting on the floor place the tennis ball under one of your ‘cheeks’.
- Roll gently onto the ball…breathe!
- Bend the knee and drop out to the side.
- You can also move the leg around to adjust where you feel it.
- You are in charge of the pressure.
- If it’s too much then use your arms and the foot of your opposite leg (which is placed firmly on the floor)to take the weight off a little.
- You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath.
- You should feel the discomfort reduce.
- If it increases then move off and look again.
- Stay on one side for around 60 seconds as you find a couple of different ‘spots’ to work on.
- Repeat on each side 2-3 times. Little and often is best.