Foam Roller Exercises and Stretches for Your Piriformis and Gluteus Muscles (Hip Muscles)

The next foam roller exercises that we will learn involve the piriformis muscle, or the small, deep muscle inside the hip. Foam rolling the hip also targets the large gluteus muscles, or the muscles of the buttocks. If you have other problem areas, please scroll to the bottom of the page for my complete list of foam rolling exercises for all your body parts.

Scroll down the page to jump straight to the foam roller exercise video and the piriformis stretches.

‘If the mind, that rules the body, ever so far forgets itself as to trample on its slave, the slave is never generous enough to forgive the injury, but will rise and smite the oppressor. ’ ~ Henry Wadsworth Longfellow

I would encourage you to first read my article on Foam Rolling to understand the incredible power of the lowly foam roller to heal you! Foam roller exercises are a simple technique for self myofascial release. Self myofascial release is important to you because it is a way to relieve the tension that has build up in your muscles as a result of stress and overuse.

When you release muscle tension, as massage therapists know, it often brings about emotional release as well. This is because you are learning to attend to the sore area, to focus on it and feel it so that you can heal it. This is a meditative process that sends energy to your area of need. It is how you can 'feel it and heal it' as I like to call it.

Our bodies are full of pent up emotions, manifested in tense and tight muscles. I explain this in more detail in my article, How Emotions Affect Our Body. Please read this article to understand the effect of our emotions on our bodies and the body-mind connection.

The Function of the Hip Muscles

The piriformis muscle is a small muscle deep in the hip that assists in rotating the thigh outward when the thigh is extended. It is a necessary ingredient in walking, since it also stabilizes the leg and allows the shifting of weight from one foot to another, by enabling you to hold your legs together as you walk. Without this stabilization you would lose your balance and fall over.

The piriformis is significant in that is rests atop the sciatic nerve, the major nerve that runs from the spinal cord downward to innervate the leg. In some people the sciatic nerve actually runs through the piriformis muscle or even on top of it. An inflamed piriformis is often the cause of sciatic pain or ‘sciatica’ as it is commonly known. Pain, numbness and tingling deep in the hip that often refers down the leg is characteristic of sciatica. The type of sciatica that is caused by inflammation of the piriformis muscle is called piriformis syndrome or ‘true sciatica.’ (The other type of sciatica is from an entrapped nerve from a herniated disk in the lower back). Back pain is often involved as well. Tight piriformis muscles are a frequent cause of back pain. Keeping the piriformis muscles flexible and supple through foam roller exercises and piriformis stretches will aid you in the prevention of back pain. Yet another reason to maintain body awareness at all times and listen to your Body Window!

The gluteus muscles are made up of three muscles: the gluteus maximus, the gluteus medius and the gluteus minimus. They are involved in the straightening or extension of the thigh (opposite action of the hip or thigh flexors). They also stabilize and rotate the leg. They are all very powerful muscles of walking and forward movement of the legs. If you wish to learn more about the muscles of the hip, just look up each individual muscle name in Wikipedia and you will get a nice diagram and full description of the muscle.

Tight piriformis muscles, like tight iliopsoas muscles, are often the result of prolonged sitting. We are a culture in who's physical bodies suffer as a result of sitting. I try, whenever I can to sit on the floor in the half-lotus position, alternating legs, to keep my piriformis muscles limber.

Meditate on the Meaning of the Hip Muscles in Your Life

The body metaphor (See Developing Intuition by Using Your Body ) for the action of the buttocks, is about power in life, or the loss of power. Are you 'attached at the hip' with someone, or do you need to 'hip check' something or someone in your life?

I often have issues with tight piriformis muscles. I know this when I do piriformis stretches in the Yoga poses like the pigeon pose and the half-lotus pose. I am no longer able to do a full lotus position because of tight piriformis muscles. I can’t remember the last time I could. At times the left side is tighter than the right, and at other times the opposite is true. As you do your foam roller exercises, meditate on the meaning of the left side tightness versus the right. If you want to learn more about left-brain vs. right brain functioning and what that may represent, go to Improving Your Body Balance is Improving Your Life Balance.

I have to constantly remind myself while doing my foam roller exercises for the piriformis and gluteus muscles, to let go of control, relinquish control to God, the Universe. I meditate on being supported by the Universe as I work this muscle. As with the iliopsoas, I meditate on ‘God’s time’ versus my own forced time! Giving up control and power is very hard to do.

Or your truth may be that you need to regain your power, or create new power. Maybe being 'attached at the hip' to a relationship or a career may no longer be working for you.

When you do these foam roller exercises for the piriformis and gluteus muscles, meditate on what this muscle area may represent in your life. Create Positive Affirmations for Health to help you with healing of this area if you have problems. Affirm the following:

• I move to the speed of God’s time and it is perfect.
• I am supported in all things of life.
• Everything I need will be revealed to me in God/the Universe's time.
• It's great to be me!
• I create new power and energy in my life.
• Louise Hay likes to say, Hip, Hip hurray, there is joy in every day!' This affirmation has always stuck in my mind.

Feel free to use your intuition to create your own affirmations that have meaning to you!

Personalize and Adjust the Foam Roller Exercises

As with all foam roller exercises you can adjust the amount of pressure you place on the muscle by how far you sink your weight into it. Vary the exact spot that you begin rolling, by shifting your weight a little to the left or right on the foam roller to find your hot spots. I encourage you to use your own intuition on where to move and how to move. No one formula is best for all!

When you roll the muscle, if you sense a spot or knot that is sore, hold the pressure of your weight over that area for a while, about 20-30 seconds. B-r-e-a-t-h-e as you sink into the sore spot. If it is too painful that you cannot breathe, ease up on the pressure. The deep breathing is the signal to your body that you are in the relaxed state and eventually the muscle will release as long as you are able to deep breathe.

If the pain is so great that you have to hold your breath, the opposite effect will occur. Your muscle will tense up and become even more painful. So only apply as much pressure that you can continue to deep breathe! Also do not roll the muscle area too vigorously at first or you may cause bruising to occur. Go slow if you are new to foam roller exercises.

Really notice your body and how it feels when you do the foam roller exercises. Feel the pull, feel the piriformis stretch, the discomfort and sink into it. Breathe deeply as you sink farther into it. Let go. Let the tension go, let the stress go and let the muscle release. When the muscle releases, so may your emotions, your need to control and hold the tension! Let the feeling and the release come! Feel it and heal it! It will do your body, mind and soul wonders! Please review When Pain is a Medical Emergency and do not perform these exercises if you have severe pain in your hip or back.

I will give the foam roller exercises in two parts:

First I will give you a brief description of the movement in writing for those of you who function best with your left, detail-oriented brain.

Second is a short video of the movement. There is no voice-over on the video, so as you watch, it will force you to use your right brain, the sensing, feeling part of your brain. The right brain perceives images and spatial relationships. It is the part of the brain that you most often close down, in our left-brain, detail and language-oriented culture. (See Improving Your Body Balance is Improving Your Life Balance for more explanation of right brain vs. left-brain functions). No voice-over will also aid you in going inward when you do your foam roller exercises. Feel free to vary the exercise in any way as your intuition moves you!

Foam Roller Exercises for the Piriformis and Gluteus Muscles (Hip Muscles):

• Sit on the foam roller, with the roller in the middle of the buttocks
• Place your left ankle on your right knee to focus on your left hip.
• Roll up and down the left hip, as fast or slow as your heart desires, stopping at any hot spots.
• Shift your weight slightly, left or right and up and down to find your own hot spots that need attention.
• Roll the right hip in the same manner for balance.

You can also follow up with piriformis stretches like the yoga Pigeon Pose, the Full or Half-Lotus Pose and the Cow Face Pose.

If you are in the market for a foam roller, choose one at Power Systems - Foam Rollers. They make some really nice ones. I am particularly fond of their Premium Textured EVA foam roller. I have tried a lot of them, and this one feels really soft and cushy on the outside, but is nice and firm in the core. The textured surface on them also allows them to stick to my yoga mat better.

May your path to self-discovery be enhanced by these foam roller exercises and piriformis stretches and may your journey towards body-mind-soul healing begin!

Related Foam Rolling Articles that You May Enjoy!:

• Foam Rolling
• Myofascial Release ~ The Self-Emptying of Body-Mind-Soul Kenosis
• Using Your Foam Roller for Developing Intuition.

Foam Roller Exercises for the Lower Body and Lower Back:

• Lower Back (Lumbar Spine).
• Hip Muscles that Focus on Opening Your Hip.
• Iliopsoas (Hip Flexors).
• Iliotibial Band (IT Band) and Tensor Fasciae Latae (TFL) Muscles (Side of the Thigh).
• Adductor Muscles (Groin Muscles of the Inner Thigh).
• Hamstring Muscles and Quadriceps Muscles (Thigh Muscles).
• Gastrocnemius Muscles (Calves) and Anterior Tibialis Muscles (Shins).

Foam Roller Exercises for the Upper Body and Upper Back:

• Upper Back (Thoracic Spine).
• Shoulder Muscles that Focus on Opening the Shoulder.
• Trapezius Muscles.
• Latissimus Dorsi (Muscles in the Side and Back).
• Pectoral Muscles that focus on Opening your Chest.
• Upper Arms ~ Biceps and Triceps.
• Forearms ~ Brachioradialis, Wrist Flexors and Extensors.

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