Download "5 Best Sciatica Exercises for Piriformis Syndrome - Ask Doctor Jo"

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0:00

Intro

0:12

Piriformis Exercises

0:40

Banded Knee Roll

2:10

Banded Bridge

3:22

Clam Shell

4:41

All Fours

7:55

Outro

Is it Piriformis Syndrome or a Herniated Disc?

Sciatica - Is it Piriformis Syndrome or a Herniated Disc?

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00:00:00

hey everybody it's Doctor Jo, and today I'm gonna show you my top 5 sciatica

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exercises for piriformis syndrome. so let's get started.

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so if you haven't subscribed already, make sure you

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click on the button down there. so again these exercises are for piriformis

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syndrome when you have that sciatica. so if it's a herniated disc issue check out

00:00:22

my other video for that. so we're gonna start off lying down, and get yourself a

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resistive band. so I would usually start off with the lightest depending on the

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brand is probably going to be a different color, so mine is just kind of

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a medium light, but you're gonna wrap it around your thighs just above your knee

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and then lie all the way down on your back. you can do this on a bed or a couch.

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you don't have to lie down on the floor especially if you have a hard time

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getting back up. so with this one you can keep your feet about hip width apart.

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some people do like to bring them in together that side I feel like it does a

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little bit better if you have them slightly apart. so this one is just going

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to be rolling your knees outwards with the band. so just go as far as you

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comfortably can. you don't have to go very far, but really control coming back

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in. that's the key, so make sure you're controlling the band going out and

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coming in. so not just kind of going like that because that's easy, you're not

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really getting any resistance with that. you can go further than this if you want

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to, or you can even go a little bit less than that if you want to. so if you just

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want to go out that way you can. a lot of times the best way to do it is also to

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give yourself a pelvic tilt to get that core activated as well. so

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hold that pelvic tilt and do those as well. so basically that pelvic tilt is

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just trying to flatten out your back with your core muscles. so you're not

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pushing in with your feet, you're just tilting it back and being able to

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breathe comfortably and then rolling out nice and smooth coming back in. so I

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would just start off with about 10 of those, then you can do two sets of ten,

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two sets of 15 ,working your way up if you get to 20-25 and it's easy, then you can

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get a more heavier band. so then the next one, still keeping that

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band just above the knees on your thigh there, we're gonna go into a bridge. so

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what you want to do is keep the tension on the band like this. so if you feel

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like your knees are coming inwards the the resistance is probably too much. you

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want to be able to hold this position the whole time, and then go up into a

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bridge. so when you're going into a bridge, you want to go one segment of

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your spine at a time, but you want to do it smoothly. so you're just coming up and

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then nice and slow coming back down. so your knees are going forwards that way a

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little bit, so you're not pushing up with your heels, you're rolling forward using

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those gluts using those hamstrings and nice and slowly coming back down. so if

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I'm lifting up and my knees come in like that because I can't hold that band out,

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then it's probably too much resistance. but that's what's activating those

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muscles down there, so keeping it nice and still and then nice and slow coming

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back down. so again just starting off with about ten of those working your way

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up. if it becomes easy then you can get a heavier resistive band. so the next one

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is going to be clam shells I would recommend starting off without the band

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doing the clam shells, but I'm going to do it with the band on just so you can

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see what it looks like. so again I'd start off without it then make sure you

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can do it correctly in good form because with the clam shells, you want to make

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sure your hips are perpendicular to the floor or the bed or the couch that you're

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on. so when you're doing the exercise, if you feel like you're rolling back, you're

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not quite doing it because you're not activating the muscles that you want to.

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you're not getting that piriformis working, you're not getting those glutes

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working. so make sure it stays in this position the whole time. your feet stay

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together and then the top knee comes up. so make sure you're lying down, keeping

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yourself nice and comfortable and then just roll up like this and then slowly

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come back down. so if I'm doing this to get the band up if I have to work to get

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the band up like that, then I'm probably not ready for a resistive band. but just

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rolling up, you don't have to go high and just control it coming back down. so

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again I would just start off with about 10 of these and then work your way up

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from there because again if you're having a hard time with the band, just

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take the band off and do them without the band. so I'm gonna take the band off

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for the next exercise, but again you can use the band if doing it without it is

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pretty easy. so this time you're gonna roll over onto all fours. so the big

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thing is for this is when you're in quadruped, or all fours, you want your

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hands to be almost directly under your shoulders. so if they're here our they're

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way up under there, you're going to end up getting a shoulder injury while

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you're trying to fix your sciatica with your piriformis syndrome. so make sure

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you have a good technique that everything is kind of level with each

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other and your hips and your knees are pretty close in alignment as well. and

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then this one is just what we call sometimes a fire hydrant like when a dog

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comes up to a fire hydrant. so what you want to do is try and keep your hips

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level the whole time, and then just bring your leg out and come back in. so if I

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have to lean over and go like that then that's not quite doing it right. you want

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to try and keep your hips pretty level and just come out and then back in. so

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with this one and all the exercises really I would do this on both sides

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because especially for this one I have to stabilize this side while I'm lifting

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this side. so they're working in different ways. so I would do maybe five

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on one side, and then switch and do five on the other side, and then you can work

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your way up from there. but if you feel like you're rolling shifting your weight

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or if you're you know kind of dropping your hip when you're working, you're

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probably not quite ready for this one yet. so the last exercise is going to be

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standing up. so the last exercise is going to be a squat with a resistive

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band. so the band is going to be what makes you work those outer muscles the

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piriformis muscles, those outer glutes. so what you want to do is have the band

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again just above your knees around your thighs, but what you want to do

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is make sure that it doesn't pull your knees inwards. so if you're squatting

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down and your knees are going in like that, you're either not ready for the

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band or you need to get a lighter resistive band because you want your

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knees to stay in the same position the whole time. so for a good squat you want

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equal weight shift on your feet. so not just back on your heels not up on your

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toes, and you really want to stick your booty

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back when you're squatting so your knees don't go in front of your toes. keep your

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back straight and just bend at your hips. so you're coming down this way and then

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coming back up. so if I went down and my knees did this,

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then either I don't need that band or I need to try lighter bands. so make sure

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that you're keeping an eye on that because you don't want to end up making

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another imbalance by trying to strengthen something. so keeping those

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knees fairly in one spot, keeping the knees behind the toes, sticking your

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booty back, and keeping equal weight shift on your feet. so again I would just

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start off with about ten of these and see how you feel. if you feel really

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off-balance, again try it without the band put a chair behind you so if you

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feel like you have to sit down there's something for you to sit down with. so if

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you want to try it first with a chair there definitely do that be safe while

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you're doing it. so just going down into that squat and coming back up. so those

00:07:56

were my top five sciatica exercises for piriformis syndrome. if you'd like to

00:08:00

help support my channel, find out how about on the link up here, and don't

00:08:03

forget to subscribe by clicking down there. and remember be safe, have fun, and

00:08:08

I hope you feel better soon.

Description:

Sciatic pain can be caused by a few different things. These are my 5 favorite exercises for sciatica from a tight piriformis. See more piriformis syndrome stretches and exercises: https://www.youtube.com/watch?v=iqQDmakOvN8&t=0s&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=21 The first sciatica exercise is hip abduction in hooklying with a band. This is good to strengthen your hip abductors as well as your hip external rotators. The next exercise is bridging with a band. A bridge is great for the gluteus maximas and hamstrings, and when you add in the band, it gets your piriformis and gluteus medius as well. Then there is the clamshell exercise. This one is harder than it looks, and it’s best to start out without the band until you can the correct technique. It strengthens all the glute muscles. Now you will roll onto all fours, or quadruped. This exercise not only uses the muscles to stabilize one side, but it also uses the muscles on the other side to move the leg. Finally you have squats with a band. Squats are a great lower body work out, and by adding the band, it makes all the muscles work together including the piriformis. Related Videos: Sciatica - Is it Piriformis Syndrome or a Herniated Disc?: https://www.youtube.com/watch?v=te9-8S5aPCw&t=0s&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=41 Relieve Hip Pain with This Real Time Piriformis Stretch: https://www.youtube.com/watch?v=MME5xMZUI9U&t=0s&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=22 =========================================== SUPPORT me on Patreon for as little as $1 a month, and get cool rewards: https://www.patreon.com/askdoctorjo =========================================== 5 Best Sciatic Exercises for Piriformis Syndrome: https://www.youtube.com/watch?v=qKniTOK7HQs DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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