This is undeniably the best demonstration I've ever witnessed on how to stimulate the neuromuscular connection between all the additional synergistic muscles in the hip, pelvis and gluteal regions. Your 100% correct! The poor piriformis actually gets so overworked cause all of his roommates are sleeping in and he's left to do all the bloody housework on his own. Now with your methods all of the folks that live down there can pitch in and do a little work so he doesn't get overwhelmed. Outstanding work! Thank you so much for such a wonderful contribution. EVERYONE NEEDS TO SEE THIS VIDEO!!!!
Thank you for the excellent video! And in particular thank you for getting right to the point without a 20-minute Preamble on the embryological development of the piriformis. Thank you also for not going into any type of ontological discussion about the piriformis and how it was meant to wag our Tails when we were salamanders And finally thank you for not having music playing throughout the entire video
I've been doing these stretches along with a few others recommended by you for less than a week. I am nearly 100% pain free. I thought with getting older, this was just the new normal. I can't believe I've been missing out on these things. Thank you so much Tom!
Still. I actually overdid it with some lifting and had some sciatic pain the last 2 weeks. I used these stretches with some others. Now back to pain free. @@marcusstrymon693
THANK YOU!!! I’m super active, former dancer, flexible with a really good range of motion. I suffered a fractured L4 and hip a few years ago and since then, I’ve become addicted to the exact exercises you demonstrated- especially the clamshell! I can’t tell you what a huge difference this movement has made in my pain and discomfort 💜💜💜 thank you so much for this 🥰 and btw- your acting skills are fantastic!!😂😂 thanks for the laugh!
I was laying down on my couch when your video coming suddenly on my screen. Believe it or not i apply these stretching moves i just watched three times in a row and my sciatica pain disappear!!!!! I was suffering from this pain for more than 3years and i tried thousand's of streches without any permanent recovery Thank you so so so much Sir for sharing this on RU-vid 🙏🙏🙏🙏❤️❤️❤️
This video is life changing. I read all the comments here saying oh I did this twice and it helped in a big way and thought "sure it did". For reference I have had piriformis for about 4 months been to acupuncture, chiropractor, watched and tried all the other rehab videos on YT and nothing helped. I thought I would just live with this pain forever. Literally two times is what it took to reduce my pain 95% and have it stay that way. 3 days later I am feeling so much better and will continue to do this until fully healed. THANK YOU SO MUCH! You are the only person who's info and hip drill made a difference. So grateful to have found your video.
@robingreen3391 honestly this only helped for so long and then I had a full blown slipped disc incident. I highly suggest starting the DDPY program from Diamond Dallas Page. This has been the absolute best thing for my back injury which was causing my piriformis pain.
I was having problems with my Piriformis for years. Nothing worked. Deep massage almost daily. Physical therapy. Deep foam roller. Massage balls. Etc. But when I stumbled upon this. It worked.
Omg you give me hope! My issue comes and goes and yesterday I thought my lower half was falling apart. I’m starting to do this and hope it works for me 😅
I am a martial artist. We go through a lot of these movements as a matter of regular training. After an injury, and lockdowns, I lost a lot of strength and had trouble reengaging my muscles like I used to do as a matter of course... and stuff started to hurt. I'd like to thank you for these videos, because while my regular training will naturally take me through these exercises, I am glad to better understand the underlying muscles (and muscle-neighbourhoods) I take for granted when all is functioning just fine and I am blissfully unaware.
Awesome! Yes I learned a lot of our methods from martial arts, even the FRC techniques I use I would still personally relate them to martial arts forms and conditioning drills, no better place to learn about the body than learning how to punch and grapple!
@@TomMorrison Honestly, I love it. I used to train and got lazy af. I jumped back into training after longer absence, started kicking and punching the heavybag, doing stretching routines. And suddenly piriformis hit me. And I did exactly the things you showed, and nothing really helps, and if it did, only for a short time. This one feels different!
My current bout with piriformis syndrome has been going on for three months now. From other videos and research I knew it was "long" form. Acupuncture only helped for a few hours. All other remedies (tennis ball, foam roller, even PT) made it worse. Last night I stumbled upon this video and did the exercise. Well, low and behold, last night was the first time in three months that sleeping on my back didn't agravate that sciatic nerve. Unbelievable. Thank you SO MUCH for posting this video.
I'm so glad you turned up in my feed today ❤ I suffered a back injury 3 years ago and despite going to physio, chiro, massage, I'm still having problems with my back, hip and my knee now, sometimes l can hardly walk, the pain is intense. Just reading all these comments gives me hope. Thank you sooooo much 🙏 I'm now a new subscriber. I'll check out your other videos 🙏🙏🙏
Hi Tom (and others suffering from pain out there!). I just tried this ONCE, and ppl you have to try this. My pain disappeared for the first time in months. I am in shock!!! Thank you SO much. Subscribed now and following all you do!!! Sharing with my women friends too, who suffer from tight hips alot....
Brilliant! Yes it sometimes gets a really quick win!! Nows the time to start adding other things too in order to build some more strength and stability! 😄
I’ve had osteo arthritis in both hips for years ( got one replaced 3 months ago). Who would have thought that a quick yt video could really start loosening things up. Why couldn’t the physios show me this years ago? Promising start after 3 days. Thank you very much.
Surprisingly, there are out there still many physios who have been trained with very outdated information and sadly even more of them do not attempt to think outside the box. Ive had ahoulder problema for a long time and the approach that many went for was massages, telling me to just work through it whilst taking ibuprofen/paracetamol, acupuncture, etc. Ive had to do loads of research by myself in order to step by step try to solve the problem.
Hey, I was wondering how your hips are doing now. I was diagnosed with OA a few months ago (prior to that I had done PT for about 5 months). Nothing seemed to really help. Did this significantly help with your arthritis pain? Mine is in my left hip. I also have something called hipo dysplasia. This essentially means the socket where the femur head sits is not a nice "C" shape but more like a flattened out "C" shape.
THANK YOU! I have been dealing with pain in my butt for a few months, off and on, and it turned into full blown piriformis sciatica this past week. I have been doing all the stretches and went to the chiro and got my little tennis ball and all in all, it's gotten MORE painful and MORE difficult to sit and stand. I just did a full round on each leg of this, not expecting much, and here I am, an hour later, and I can sit and stand (slowly and carefully) WITHOUT the nerve trying to kill me! This will now be added to my morning and evening routine. Thank you, thank you, thank you!
Thank you so much! I have been doing this all separately and nothing worked. Putting it together hits and actually seems to correct my muscle imbalances. I have had this problem for 4+ years. Super motivated this was it!
THANK YOU SO MUCH FOR THIS VIDEO! I was experiencing some random flare ups since January and this actually provided relief within an hour. I am religiously doing this routine now. God bless you man. Update: Nov 2023: Still doing great, no relapse/flareups, your channel has been a godsend.
I'm experiencing sciatica pain, chiropractor said it's piriformis related, and actually said the same things as you about poor piriformis is working like a madman while other muscles aren't doing anything, I'm starting these drills from now on, I'll report back in a couple of weeks for you guys to see what results I got. Btw im 34, going to the gym 4 times/week, unfortunately the glutes area is my weak point and now I see that's why I injured there, I pushed myself too hard in the previous months.
Total life saver, got a really bad bout of sciatica. Done all the stretching which fixed my back pain but not the sciatica. After literally 2 days doing this - wow pain all but gone. Cheers Tom, will be doing this hip routine every day from now onwards!
2 days of exercises removed "a really bad bout of sciatica"? Would really like to believe that, but its highly doubtful. I'm gonna try to do this exercise, although I don't have a pole to spare.
Great video! I’m so much pain right now for piriformis syndrome. I had to check into ER. I’m on heavy meds. But doing your exercises 3-5 day. It helps! Thank you for posting
Gotta revisit this and just say...I had some glute and hip pain for around a month after a run. It hurt to walk for a while and definitely didn't run. I found this video. Stopped stretching and stopped massaging like I had been. I did THIS exercise about 3 times a day for 3 weeks or so and I went back out on a slow 3 mile run - not 100 percent but better. Kept doing this exercise and now I have NO pain in the pirformis when I run and am getting back into a regular routine of 3 mile runs. Thank you, Tom!
This video saved me from much pain which I reckon was the sciatic nerve being trapped but was diagnosed as Piriformis syndrome. Thanks for sharing!! A couple days of these stretches and no more pain. 👌🏼
Hello. I've had piriformis pain and sciatica down my left leg since a very slight ankle injury 2/3 years ago. It flares up when I run long distances and occasionally after I've done any core/lower body strength movements. Just done a first round of this and although the cramping was 😖 my hip already feels better. Thanks for sharing this.
Ok, I’ve had pain in my buttocks for the past few weeks. It got so bad that I was almost unable to walk. I was told to stretch , but that made it worse. I just spent a few minutes doing this on both sides and the relief was immediate! This is definitely going into my routine and you got a new subscriber! Thank you and bless you!
For anyone like me who has had weak / uneven / short hip on one side for years, and has tried 100s of stretches from a million YT channels giving some relief but only temporary, do this.
I can't thank you enough!!! This video came up in my YT feed - I've been struggling with such a lot of pain from sciatica. Did these movements and the pain was gone instantly. So many years of doing the clam and stretching and rolling for piriformis issues without improving. Now to strengthen my core with another of your videos.
This is nuts, I've been fighting ITBS and pain for a month now and I did this one time for about 2 minutes per side and my IT band seems to already be feeling a little better. I'll be doing this regularly. Thank you for this video and you've got a new subscriber
@@TomMorrison I repeat ..most of the people suffering from PS can't do these sidewards movements. Don't feel overly or unjustified offended, consequently answering in a childish manner. Just adress the issue...if you can.
This is my favorite to daily hip routine because my hips are super tight, like not so mobile! I have had do much glute and piriformis pain for years. I get relief every time from this hip rotations! You are the best!
Thank you for this Tom! Only did a few rounds of this drill and can already feel a massive difference. Will be including this in my leg day warmup routine going forward 🙏
Hey Tom, I just watched your video for the first time today, hoping to try this out when I get to the gym today, I have been suffering from glute tightness for over three years now, it’s really frustrating. Hopefully I should get some relief. Thank you ❤️
Hello sir. I gave this a try. I don’t know if it’s this exercise but I fell asleep as soon as I went to bed. Haven’t done that in years. I always had trouble falling asleep. Also, I was able to ride my bike further than I have in weeks. I felt I was moving my hips in ways they’ve never moved. So it very likely is this drill. ❤
Hey, I had to come back here to say--I did these exercises while watching, then did a few reps after. That was about an hour ago. For days I've been having weird pain/feeling like my knee needed to crack, and it seemed like the whole thing was originating from my hip but I couldn't figure out how. Well, I feel normal again! Definitely putting these on daily round. Thanks!
I've been using smm for a week and feel a big shift in flexibility already, the shoulder workouts are worth their weight in gold for me with a long term ac joint injury.
I'm glad this popped up today. I've a lot of spinal, pain and where it relates - pretty much everywhere 😅 Love that you've put it altogether in an easy flow. I've done this a few times, experiencing cramp in the hips. It hasn't taken away much pain yet but it's alleviated some around my waist and a little in the hips. Seems promising, thanks so much, never stop monkeying around 😂 👍
I've been having awful issues for awhile and have tried stretching and strengthening but I still have some pain. This is what I needed!! Thank you so much!!
I'm w Piriforms Deep muscle strain sciatic nerves 3 weeks .I'm adding these poll/doorframe Hip mobility exs and I see the difference already in my Right Hip I was limping this morning I did these on both sides and my gait pattern n pain decreased right afterwards . Thank you!
This made my hips feel so much free and mobile. I'd recommend it! If anything it's just nice to have that feeling after. Cant believe I haven't seen this elsewhere. Stay tuned for progress on the dreaded piriformis syndrome!
@@carolyn3746 I didn't actually have piriformis syndrome - I thought I did but when I eventually went to physio they said it wasn't that. In the end the exercise for the physio helped solve my problem. But that exercise did help me feel a lot looser.
I am grateful for your videos. Been injured for 6 months and am trying your videos. You have given me confidence . Have started incorporating your movements before my training . Thank you.
Hi, I had this syndrome for 3 weeks. 0:03 I tried all the typical piriformis syndrome stretches but not effective. the muscle relaxation pill also no effect. Just stumble on your video. Will give a try & give a report. Just one thing you did not mention is no. of drills such as repetitions, how many times per day, etc
Oh my good golly goodness! Thank you so much!! Already feeling relief in the first session after MONTHS and MONTHS of pain, MRI, and recent diagnosis of piriformis syndrome with compressed nerve. Also, just in general you are amazing and so very generous Tom and Jenny! I am looking forward to getting stronger and more flexible or Flonger and more Sexible sooooo soon!! Just blown away by the great presentation, education, and instruction. Much love and appreciation from Chile!
Amazing video.. Yes I was absolutely getting obsessed with my piriformis, i knew where the pain was and I wanted to fix it.. I've spent about €500 so far on doctors, physio, chiropracters and an MRI....and hours trying to get at it and killing myself with stretching and the tennis ball and massage gun.... but you're so right.. keep working on the other 501 muscles and things in your hips and buttocks... !! tks sean
Sciatica caused by a slipped L5 vertebra and with other stretches, I’m def adding these for full range of hip and glute. Looks like I can do them at home in an open doorway. Many thanks!!
Thank you so much Tom for everything you share, after being very fit and healthy for many years, my back, hips and knees are playing up. Your advice has been invaluable in getting me back training again.
Wow!!!!!! I happened upon your channel and I’m freaking out! Lol The foam rolling, clam shells and the stretching is what I HAD to do every day, among a few other ones or else I was in a constant flare… and even still, I would have some sort of issue especially along my butt, leg and foot. I knew my hips were insanely tight and very sore after a jog, but I was always told “they were a separate issue”… lol I went for U/S and laser treatments etc Physiotherapist and Kinesiologist couldn’t offer me long term solutions. After performing ONE set of your exercises pain in ALL my problem areas lessened dramatically and then disappeared! 😮 I will be doing this exercise to help me as I work on strengthening my weak muscles. Thank You! Thank You! Thank You! Your advice is spot on!
Christine Harrelson I know! It’s so frustrating! No one is ever questioned on their lifestyle or habits, just given a diagnosis 🙈 thanks for commenting! Any requests ever just let us know in a comment!! 😄
New to your Channel Tom! And I am glad I tried your technique. I started having sciatica this year. (Less than a year and in my 20s). I do have a chiro session but then I have to wait a couple days before my appointment and having restless sleep due to pain gets exhausting. I tried this for 2 days and I don't feel it anymore, but will continue to ensure it doesn't come back. Whoever has pain, try this videoo!!
Thank you thank you thank you! I started getting this pain in my butt only on long runs. Now it's progressed to the point where it is keeping me up at night (it comes on during runs and when I am laying down). I didn't realize the piriformis stretches weren't getting to the root cause and a waste of time. 5 minutes of doing your hip drill felt so good. Excited to see how this will help my pain over the coming days.
I’ve had the same issue on long runs but this exercise has helped so much in the past week or so. Still not full strength though. Just curious if you kept doing the exercise and can run painless again by now?
@@justinsims5 Yeah I did the exercises for as long as I had the pain. It finally went away completely a few days before my marathon and has stayed gone while my weekly mileage has been a lot lower. I don't do the exercises currently, but if the pain starts back up - even just a little bit - as I begin training for my fall race, I plan to nip it in the butt with these exercises before it becomes a huge pain in mine again! 🙂
You sir, are a nut. 🤣🤣🤣🤣 My kind of hilarity for sure. Thank you for this. Me rear end is angry at me and I am going to try these. I suppose I can pause while mopping the floors and use the mop handle as my post. LOL I can't wait to see if this helps me.
Thanks for this video Tom, I found it great. I tweaked my glute on a trail run at the weekend and found just one session of this greatly helped, I think one more today and I can get back running after a couple of days rest. I just found this video when I was searching for exercises to help with this. I have a goal for next year to run my first ever marathon and only recently ran a sub 20min 5k. As I build up the mileage I know I'll also need to build up strength to cope with those stresses, do you have a program you'd recommend to help with this goal and staying injury free?!
You are AMAZING I swear I have trouble with my lower back into my bum down my leg and no matter how much I stretch I just can’t seem to stretch enough I just tried this and it’s brilliant I feel a real proper stretch and relief. THANK YOU SO MUCH!!!!!❤
this one is gold ! i feel less tension specially in my pelvic floor which is tight, but i can activate my glutes after like for real lol i had pelvic pain the 2nd day doing this but i think it is due to the fact that my piriformis is weak in the first place, i'll see in the future thank you tom
For those of you complaining that you do not have a pole at home: you do not need one. I was able to do these exercises by standing next to the entrance of a room with the door open and using the wall as a pole. I know it's not perfect, but it is sufficient to start doing these exercises.
Alex Bryden thanks so much!! Yes I only used to use RU-vid to store videos for reuploading to Facebook in the past 🙈🙈 regret it now!! Haha, but have a good regular posting schedule now! 😄 thanks so much for commenting! Where did you first come across us??
Tom Morrison Right now I’m struggling with mobility in my hip flexors and hip extensors. I have the flexibility to hold a deep squat as long as I want. But when I try to do deep squats with load above 80% 1RM, my hip flexors tend to get very tight and painful afterwards. Also I suffer from spasms in the piriformis when my glutes and hamstrings are fatigued after a hard lower body day.
Alex Bryden interesting! definitely sounds like a muscle firing issue! There’s a drill here also that may be helpful also! It will probably take a week or two to start noticing changes but stick with it!! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-anNEf6hyy_M.html
I struggle a lot with Internal Rotation part. Also have sciatic kind of problems for 3 years ( ankle weakness/numbness being the main symptom). Maybe you have some additional advice besides these exercises? I am swimming currently, the only thing I could do without much discomfort it seems.
First time trying this but I’ve been stretching and rolling for a week with no hope in sight and no physio available until another 4 weeks and this instantly felt better! And it makes so much sense! Thanks Tom! I am an athlete (CrossFit and running), what’s your advice for exercise and training with this kind of injury?
Brilliant to hear!! Obviously I am biased but for CrossFit you need to move as well as possible and be able to cope with a lot of bilateral training so The Simplistic Mobility Method is really what you want to have in your back pocket! Also ultimate core to avoid imbalances from the olympic lifts!
@@TomMorrison a local chiro told me I had a bulging disc at L4 based off an x-Ray, no MRI, I did your piriformis stretching and 90/90 for 2 weeks and I’m back at 100%! Thank you!!!
I get it now. I found out I was inflaming other parts of my sciatica. It’s in my hips first from four years of inactivity from Covid long haulers . And severe fatigue. No steps for over four years . I’m almost 69 years old and the swimming pool helps,me,stretch and build muscle again
Aha hoping this is the solution. Through stroke recovery with left hemiparesis my walking progressing but I'm literally tortured at night with weird pain/restlessness in this area. Wakes me up constantly and Ive been doing all sorts if stretches including ones you demonstrated. Can't wait to try this set tonight - see which ones the brain will let my hip do, maybe have to adapt using the strap things. FYI I'll let you know. Thanks 💫
Good vid and please bro keep music clean and imaging of body marks many want eternal life but are deceived we need to projects what The Lamb did purity, sacrificing love, concern, truth, compassion, understanding, meek humility, speaking w power..cover body mark Paul clarifys long hair is womens glory not for men Your friend Alan the 40 yr Health Country Living and Prophesy brother🥑💐🍍🥭
This is so simple, and the exact thing i was hoping to get from a PT at some point. I think yeah, it's like, okay, im getting stronger and all that, but like... how SHOULD i be able to move with no resistance? can we start there? thank you!!
20 years trying to sort my piriformus doing ALL the stuff at the beginning of this video 🤦♀️...already saw and doing the 2 movements of raised foot across body and out.. it works!!!.. so definitely incorporating the other movements shown here..
I have had hip pain and lower back pain getting progressively worse in the last few years. These exercises have been a sanity saver. I only have one question. How many reps should I be doing?
This approach seems to work without resting on my back and getting into awkward posltions and/or putdting on resistant abnds. . As with many lay person, I am focusing on my piriformus muscls, but after weeks of practice, I suspect I am mssing the rooot cause. After several cycles , my hips feel completely rehresh. Tom may have found an easy, nonsense method to relief my tppe of pain.
Thank you for your great advice it did help me….just one thing I would like to add get some bean bags heat them in the microwave and warm the hips first before you do the exercises it works like a miracle!
Man I don’t know what I’m doing wrong. Reading all the comments about how it worked so quickly for people gave me a lot of hope, and I did the exercises to the T, but still no relief. Terrible piriformis pain for 7 months now, starting to feel helpless. Happy for the people it has helped though
It can take a few weeks to start helping, and there’s other elements to take into account too like strength and balance overall, you probably just have a few things that all need worked on together, SMM would be great for you
It’s the sciatic nerve that got pinched by piriformis . So the nerve needs a ‘release’ hence the last solution to this syndrome if all else failed is piriformis release surgery . Meanwhile, foam rolling, tennis ball, stretching, and even sitting, are movements or positions that press on the nerve more . Hence , they are the last thing the sciatic nerve that is already in pain, ever wants 😂 So the solutions, if not by means of a surgery, have to be movements that give release to the sciatic nerve like the ones shown in this video . Correct me if my logic is wrong 🫣
