Hello this is Naudi Aguilar of Functional Patterns, and for today’s video tutorial I am going to show you guys how to address a Piriformis Syndrome.
This is a problem that’s going on all around the fitness industry since everybody is on this craze of hyper mobilization either it’s trying to stretch the piriformis, or the hip flexors, or in general any muscles all together.
You’re finding people releasing muscles entirely too much, and they’re forgetting how to create the connections in the body that were causing the dysfunction that led them to actually trying to do these stretches all the time.
Structural Malfunctions That Lead To People Having Pain
There are structural malfunctions that lead to people having pain often times with the body, and what I am trying to do is get to the root of what that is, and most of the time that is oriented by people not contracting muscles the way they’re supposed to.
So, what we are going to focus on today is a corrective exercise.
It’s going to take off the excessive tension on the piriformis and off load it onto other bigger muscles like the gluteus maximus and the latissimus dorsi.
The tools that we will use for this tutorial will be a dumbbell and an FP bend.
If you guys are wondering where you can get an FP bands, you can find them at functionalpatterns.com under the product section.
They will be available on there to help you with this.
The idea of using the FP band will be specifically oriented to create a feedback mechanism that is going to get us involved with some thoracic rotation that will be really, really important for unifying the thoracic rotation with hip extension.
Incorporate Thoracic Rotation With Hip Extension
Now, why do you want to incorporate thoracic rotation with hip extension? Well, we have to ask ourselves, if you’re having a Piriformis Syndrome issue it’s because your piriformis is likely compensating for your gluteus maximus.
Well, at some point we have to ask ourselves why do we have a gluteus maximus.
Well, the reason we have a gluteus maximus is because there was a mechanism by which, at some level, created the gluteus maximus in the first place.
And what was that mechanism? It was walking and running. And by continually repeating this function over 200 000 generations, you eventually end up with a species that has a very well formed glute max.
What we’re going to be focusing on right now is building on that mechanism and that’s going to involve a lot of thoracic rotation coupled with a hip extension, and an arm extension on the opposite side.
The Way We’re Going To Attack This
So, the way we’re going to attack this, we’re going to take this FP band, we’re going to bring it onto our shoulder like so.
I’m going to wrap this sucker all the way around my body, like I just did. You guys will see how that works.
Step through until I have this nice strong feedback. Right now, I am using a medium resistance.
There are three different resistances, which we offer with these bands. I’m going to start with the medium, you can use higher or lower, depending on what your specific need is.
So, I am going to then go to the ground, into a quad pad.
From there I am going to grab a dumbbell like I am right now.
I am going to lift one leg off the ground, and my objective now is to bring this dumbbell off the ground.
Ensure That Our TVA Is Fully Contracted
Before I do any of that, we want to ensure that our TVA is fully contracted.
Our ribs are slightly elevated so that we can promote again that longitudinal decompression of the spine.
I am going to kick my leg up, pull up with my arm, rotate my T spine, and kick my leg up at the same time, while I’m holding all those structural positions, through this corrective exercise.
What you should begin to feel substantially here, is a huge contraction out of your glute max on your left side.
Now the reason that, that’s happening is because the mechanism of the thoracic rotation and shoulder extension, in which I’m doing right now, are the ones that actually lead to the glute max to work.
Muscles are supposed to synergize with one another. When you isolate muscles, that’s what leads to a Piriformis Syndrome.
When you integrate muscles, that’s what takes away, often times, a Piriformis Syndrome, just because you’re offsetting the excessive tension to a small muscle and putting it on an entire myofascial chain.
So, the idea is that we are trying to contract as many muscles as possible and unify them all, so that way we don’t have these small places compensating for the big places that are supposed to be doing the big work on our body.
Retract In The Abdomen
Let’s attack the sucker again. Again we are going to set ourselves into our quad pad retract in the abdomen, keeping those ribs nice and open.
Try to accomplish that neutral spine so that way we don’t deviate into positions of unadaptability.
We’re then going to grab the dumbbell, like I am right now.
I’m going to then bring the dumbbell up, pulling upward slightly, rotating the T spine.
Once I do that I am going to begin to kick my leg upward, while I’m holding that neutral spine, rotating that T spine, and that should get me a really effective gluteus maximus contraction out of my left side.
And by getting that gluteus maximus contraction, what that’s eventually going to lead me to, is having much less compesatory patterns out of my piriformis all together.
Please Share It With Your Friends
I do hope that you guys found this video to be informative.
Please share it with your friends, it would help us a lot. It would help me a lot, and the entire functional patterns community a lot.
Most importantly it would help many people out there who are doing all these hyper flacid forms of training.
Hyper flacid what I mean are techniques that are disconnecting the body, releasing the body excessively.
There’s a lot of people doing these types of techniques and they need this type of information so that they can overcome their problems.
So doing whatever I can to help people out, to get a better realization of what they should be doing with their bodies so that they don’t get hurt.
So, if you can, please share this with your friends, share it with your family, whoever is out there, who may find this video to be beneficial.
Until next time, this is Naudi Aguilar of Functional Patterns reminding you to train intentionally and not habitually.