PIRIFORMIS

REHAB
EXERCISEPLAN

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Lumbo-pel
vic
-hi
p-complexdysf
uncti
oni
sther
ootc
aus
eofmanyc
hroni
cpai
n
condi
ti
onsincl
udingpi
ri
formissyndr
ome.

Alac
kofhi
pst
abi
li
tywi
llal
waysc
aus
emus
clec
ompens
ati
on,l
eadi
ngt
opai
nand
i
njur
y.

Thefoll
owi ngexerci
seswillac
t i
vateands trengthent heglutealmus c
les(glut
eus
maximus ,gluteusmedius,andt hegluteusmi ni
mus )res
pons iblef
ors t
abil
izi
ng
andsuppor tingthel
umbo- pelvi
c -
hipcompl ex.Strengtheningt hes
emus c
leswil
l
provi
der el
ieffrom muscularpain,andpr eventinjury.

Donotper form al
ltheseexerci
sesatonce.Over
loadi
ngyourmuscl
esisi
neffect
ive
andc antri
ggermus cl
es pasmsiftheti
ssuei
sverysensi
ti
vet
otri
ggers
.Usethe
suggestedexerci
seplant ogetst
arted.

1.HI
PDROPS

Standwi t
hyourr i
ghts
ideagai
nstthewall
.Li
ft
yourrightlegup.Youcanuseyourarmto
balanceyourbodybutdon’tpres
sagains
tthe
wall.

Letyourrighthipdrop,thendriveyourlef
tleg
upuntiltherighthi
pt ouchesthewall.Hol
df or
1-4secondsthendropagai n.Repeatfor4-
7
morer eps.

Standwi thyourr
ightsi
deagains
tthewall
again.Thisti
me,sli
ght
lyrot
ateyourl
eftf
oot
internal
ly.

Agai
nl etyourr i
ghthipdrop,t
hendriveyour
l
eftlegupunt litheri
ghtfooti
stouchingt
he
wall
.Hol dfor1-4secondsthendropyourright
hi
pagai n.
Repeatfor4-7mor ereps
.

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2.FI
REHYDRANT-I
NTERNALLYROTATED

Getonal
lfourswit
hyourhandsri
ghtunderneat
hyourshoulder
s.Now sl
ight
lyr
otateyourknee
i
nwardwhilekeepi
ngyourbacks
tabl
e.Li
ftyourthi
ghouttothesideandholdunti
lyoufeelyour
gl
utemediuscontr
act
ingt
henlowerdown.Thisi
sas mal
lexerci
se.Don’
tforc
eyourlegout.

3.BRI
DGES

Lieonyourbac k.Braceyourc oreandbreathdeeply.Bri

ngyourheel
sbackrightunder neat
h
yourknees.Now,asyoul i
ftyourglut
esup,pus hthroughyourheel
sandsli
ghtlyti
ltyourpelvi
s
backwards(posteri
orpelvi
ct i
lt
)asyou’r
er eachi
ngup.Squeezeyourgl
utes
.Asyoul owerdown,
keeptheglutescontract
edandnow s t
arttil
ti
ngyourpelvi
sforwar
d(ant
eri
orpel vi
ct i
lt
).Watch
thevi
deodemot oseethesemovement sdemons t
rated.

4.BALLBRI
DGES

Thisi
saneas i
erbridgevar
iat
ionthatt
akest
hepressur
eoffthelowerback.Fol
low t
hesame
i
nstructi
onsdesc
ribedabove.Keepyourcor
eengagedanduseyourgl
utesthroughoutt
hewhol
e
exerci
se.

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5.3-
WAYLUNGES

1.Standniceandtall
.Now s t
epoutt othe
sidewithyourl
eftfoot.Yourkneejointi
s
faci
ngout,ri
ghtont opofyourf oot
.Feel
thesideofyourhipmus c
lesengagi
ng.

Wi
thc
ont
rol
,st
epbac
ktos
tar
tingpos
iti
on.

2.Now,repeatt hesamemovementbutt o
thesi
det owardsthebac k.Don’
trotat
e
yourhi
ps .Yourwholebodyi smovingas
oneunitwhi l
eyourr i
ghtlegiss
til
l
anchoredfors t
abil
it
y.

Wit
hc ont
rols
tepbac
ktot
hes
tar
ting
posi
ti
on.

3.Now perf
orm abackwardl
unge.Keep
yourc
or eandglut
esengaged.Keepyour
kneeri
ghtontopofyourfoot.

Repeatwi
tht
heot
herl
eg.

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7.PI
LLOW/
BALLSQUEEZES
1.Si
tonas t
abili
tyball,orac hair(si
tt
ingona
chai
rdoes n’
tmaket hisexercis
ei neffecti
ve)
.
Now placeapi l
low oras oftballbetweenyour
thi
ghs.Your kneess houldber ightont opof
yourfeet(f
or minga90- degreeangl e).

2.Til
tyourpelvi
csl
ightl
yfor
ward,keepyour
backneutral
,andbr eat
hdeepl
yintoyour
core.

3.St
artsqueez
ingt
hepill
ow ors
oftbal
l.Hol
d
for3sec
ondsandreleas
e.

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NES

Ro
ut
in
e1
EXERCI
SES REPS SETS
Hi
pDr
ops 5-
7(L/
R) 2
Pi
ll
ow Squeez
es 5-3s
ecshol
ds 2

Ro
ut
in
e2
EXERCI
SES REPS SETS
Bal
lBr
idges 10-2s
ecs
queez
es 3
Fi
reHydr
ant 5-
7 2

Ro
ut
in
e3
EXERCI
SES REPS SETS
BandPul
lout
s 5-
10-2s
ecs
queez
es 2
Br
idges 5-
7-2s
ecs
queez
es 3

Ro
ut
in
e4
EXERCI
SES REPS SETS
BandPul
lout
s 5-
10-2s
ecs
queez
es 2
Br
idges 10-2s
ecs
queez
es 3
3-
WayLunges 3-eac
hleg 2

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