Piriformis and Glute Strengthening Rehab Workout

A great glutes and piriformis strengthening routine to stabilize the hips and lower back. You'll need a resistance band. These exercises will help you get relief from piriformis and glute pain but only if you take things slow and do them with proper form. Make sure to follow these instructions:
1. Don't push beyond pain. If the piriformis muscle is irritated, start with some foam rolling release of the quads, psoas and TFL.
2. Pick 2 exercises first and see how your body responds to them. Stay below the pain threshold. So if doing 7 repetitions is fine but going beyond that triggers pain, stick to 7 repetitions.
3. Keep your core and glutes engaged at all time.
4. Take enough break in between sets to make sure your nervous system recovers and you're not fatiguing your muscles and as a result, compensating with the piriformis.

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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.

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