After spending years testing many piriformis syndrome relief stretches, these are my top 5 for fast relief without aggravating the pain. Piriformis program here: coachsofiafitness.com/piriformis-control
The stretches are picked specifically to help you get relief from piriformis pain without aggravating the pain afterward. As many people report experiencing piriformis spasms sometimes after stretching. These stretches target the piriformis muscle along with other hip muscles that tighten and can also affect the piriformis.
▶ 5 Piriformis Syndrome Relief Stretches:
01:21: Standing Piriformis Stretch
01:58: Sitting piriformis stretch
02:42: 90/90 stretch for the glutes and piriformis
03:43: Sitting floor stretch to re-align the hip joints
04:36: Psoas and hip flexors stretch
Piriformis, core, glutes strengthening exercise playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2Hvxxrh5ZxDcgTTZLPKM-cT
Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh
Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI
PROGRAMS:
▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/
▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/
▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/
▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/
✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk.
All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.
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https://www.youtube.com/watch?v=jF0D4JWtj_I
Discover the 3-step process I've used to heal my body from chronic lower back pain and piriformis syndrome using meditation and the mind-body connection...Get free healing meditation here: https://www.coachsofiafitness.com/healing-meditation/
✮Get The Simple Mind-Body Healing System: https://www.coachsofiafitness.com/the-simple-mind-body-healing-system/
I'll show you how to release tension and stress from your body, how to intercept flare-ups and how to reprogram your brain and nervous system to heal fast through the process of neuroplasticity.
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✮CHANNEL INFORMATION
Coach Sofia Fitness is a fitness channel focused on helping people fix lower back pain, piriformis syndrome and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.
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https://www.youtube.com/watch?v=p1eIrm7hmLE
Here's a quick piriformis rehab routine to get relief from piriformis syndrome, lower back weakness and pain.
✮Discover the same corrective exercises that fixed my muscle imbalances and posture, and gave me real long-term relief https://coachsofiafitness.com/coaching
✮Grab your free resources here:https://coachsofiafitness.com/free-back-pain-resources/
Piriformis syndrome is usually a symptom of weak glute muscles, a posture out of alignment, a possible disc herniation or unstable pelvis. While there are other possible problems that can cause piriformis syndrome, it has been my personal experience that when strengthening the glute muscles, the pain subsided instantly and through a period of 1-3 weeks consistently doing the exercises, the pain was gone.
This circuit consists of :
Side to Side walks: 20 to 30 reps
Standing side raises: 8 to 15 reps
Standing kickbacks: 8 to 15 reps
Bridges: take to failure
Superman: Failure
Back extensions - heel kicks: Failure
REST: 30 seconds between each exercise.
You can repeat this whole circuit one more time.
Blog post: https://coachsofiafitness.com/6-best-weak-glutes-strengthening-exercises/
✮ Find me in ✮________________________________
♡ My website https://coachsofiafitness.com
♡ Facebook https://www.facebook.com/coachsofiafi...
♡ Facebook back pain community https://www.facebook.com/groups/Coach...
✮CHANNEL INFORMATION
Coach Sofia Fitness is your source of chronic back pain resources, low impact exercises and resources to help you conquer back pain and support your healing journey. Coach Sofia is a certified strength coach and a back pain warrior who has a solid background in injury prevention through her experience with back pain and education. You can find her in the facebook community (link above) empowering people to regain health, strength and be the best versions of themselves despite chronic pain.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness chan
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https://www.youtube.com/watch?v=Mo0kA4EN9C4
Are you wondering if the pain you're having is piriformis syndrome? These piriformis syndrome tests can help you find out. Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/
The first test is a simple static posture test to check for postural imbalances that can stem from tight piriformis muscle.
Then we move to the squat test. Here you want to start with both your feet pointing forward and as you squat down, notice if one foot starts to rotate out and if the knee also goes out (while the foot stays straight). While these are not definitive ways to tell whether the piriformis muscle is the cause of this movement pattern, it can be the first clue.
The next test is a the FAIR test which stands for Flexion, Adduction and Internal Rotation.
You want to follow the video directions and ensure you're doing it slowly. The goal of this test is to trigger pain so please keep that in mind.
And I also mention that a simple way to test if the piriformis is tight and causing pain is a simple piriformis stretch. Often, we'd feel some pain afterwards.
▶Free Downloads mentioned in the video:
1. Piriformis Syndrome Healing Roadmap: https://www.coachsofiafitness.com/free-piriformis-guide/
2. 19 Sciatica Stretches PDF can be found here: https://www.coachsofiafitness.com/chair-stretches-sciatica-lower-back-pain-relief/
PLAYLISTS:
Piriformis, core, glutes strengthening exercise playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2Hvxxrh5ZxDcgTTZLPKM-cT
Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh
Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI
PROGRAMS:
▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/
▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/
▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/
▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/
✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk.
All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.
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https://www.youtube.com/watch?v=lPcV424xrD4
How to Exercise/Lose Weight with Chronic Lower Back Pain?| in this video I'll be sharing all my tools and strategies from my own experience that allowed me to stay fit while recovering from piriformis syndrome, a disc herniation over 7 years, and also how I was able to workout at the gym despite having piriformis syndrome, lower back inflammation, and sciatica. The first part of the video is all about the difference between weight loss and getting in shape, and how it is possible to do both and help your body heal faster.
Discover the same corrective exercises that fixed my muscle imbalances and posture, and gave me real long-term relief https://coachsofiafitness.com/join
✮Grab your free resources here:https://coachsofiafitness.com/free-back-pain-resources/
✮Products Mentioned in Video inside my store: https://www.amazon.com/shop/sofiahabity
✮Resistance Loop Band from Taylormadebands.com (not an affiliate)
✮CHANNEL INFORMATION
Coach Sofia Fitness is your source of chronic back pain resources, low impact exercises and resources to help you conquer back pain and support your healing journey. Coach Sofia is a certified strength coach and a back pain warrior who has a solid background in injury prevention through her experience with back pain and education. You can find her in the facebook community (link above) empowering people to regain health, strength and be the best versions of themselves despite chronic pain.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.
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https://www.youtube.com/watch?v=7BCjXYguhSs
How to get relief of trapezius pain whether you're getting constant pain in the upper trapezius or lower trapezius, or you think you experienced a muscle strain.
In this trapezius pain relief guide, I'll show you assessment exercises to find out if the upper trapezius muscle is tight and overactive, and I'll show you stretches to release the traps and the levator scapulae.
I'll also show you how to perform deep tissue release with self-massage and strengthening exercises you can do to strengthen the middle and lower trapezius, rotator cuff, and restore your posture.
These exercises will help you not only fix trapezius pain, but also avoid it from coming back and prevent any trapezius strains or injuries.
✮Full Blog Post Here: https://www.coachsofiafitness.com/trapezius-pain-relief-guide/
✮MORE RESOURCES:
Theracane: https://amzn.to/2V0bgQ8
Theracane tutorial: http://www.theracane.com/exercises.htm
✮ JOIN MY PROGRAMS:
Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/
Back Pain Bootcamp: https://www.coachsofiafitness.com/join-back-pain-bootcamp/
✮CHANNEL INFORMATION
Coach Sofia Fitness is a fitness channel focused on helping people fix lower back pain, piriformis syndrome and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.
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https://www.youtube.com/watch?v=GUXX1rBDcgQ
Fix your posture and upper back pain with these banded exercises. You'll learn how to strengthen your upper back muscles to avoid neck pain and shoulder pain.
✮Discover the same corrective exercises that fixed my muscle imbalances and posture, and gave me real long-term relief https://coachsofiafitness.com/coaching
✮Grab your free resources here:https://coachsofiafitness.com/free-back-pain-resources/
✮CHANNEL INFORMATION
Coach Sofia Fitness is your source of chronic back pain, piriformis syndrome and sciatica resources, low impact exercises and resources to help you conquer back pain and support your healing journey. Coach Sofia is a certified strength coach and a back pain warrior who has a solid background in injury prevention through her experience with back pain, and education. You can find her in the facebook community -the warrior's hub - (links above) empowering people to regain health, strength and be the best versions of themselves despite chronic pain.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.
...
https://www.youtube.com/watch?v=wAuEBjjmJxE
Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/
Back Pain Bootcamp: https://www.coachsofiafitness.com/join
How to effectively release the piriformis muscle and get relief with self-myofascial release and effective stretching techniques.
This video includes examples of gentle piriformis stretches that will help restore piriformis and hip muscles balance without making the pain worse.
✮MORE PIRIFORMIS SYNDROME RESOURCES:
►Full piriformis syndrome guide: https://coachsofiafitness.com/piriformis-syndrome/
►10 Piriformis strengthening exercises that work: https://coachsofiafitness.com/6-best-weak-glutes-strengthening-exercises/
►10 gentle yoga stretches for hip pain: https://www.coachsofiafitness.com/10-gentle-stretches-hip-lower-back-pain/
✮CONNECT WITH ME:
►Facebook: https://www.facebook.com/coachsofiafitness/
►Pinterest: https://www.pinterest.ca/CoachSofiaFit/
►Instagram: https://www.instagram.com/coach_sofia/
►Website/blog: www.coachsofiafitness.com
✮CHANNEL INFORMATION
Coach Sofia Fitness is a fitness channel focused on helping people fix lower back pain, piriformis syndrome and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.
...
https://www.youtube.com/watch?v=vmFcOftnu2Y