# Piriformis Soft Tissue Release The piriformis muscle can be a pain in the butt....literally. It can also cause sciatic symptoms as well as leading to hip flexor 'tightness' and knee pain. Using a tennis ball, trigger point ball or hockey ball to mobilise and release the soft tissues in the piriformis muscle in the hips. <iframe width="390" height="230" src="https://www.youtube.com/embed/1Ei-c9pXlIY" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Sitting on the floor place the tennis ball under one of your 'cheeks'. 2. Roll gently onto the ball...breathe! 3. Bend the knee and drop out to the side. 4. You can also move the leg around to adjust where you feel it. 5. You are in charge of the pressure. 6. If it's too much then use your arms and the foot of your opposite leg (which is placed firmly on the floor)to take the weight off a little. 7. You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath. 8. You should feel the discomfort reduce. 9. If it increases then move off and look again. 10. Stay on one side for around 60 seconds as you find a couple of different 'spots' to work on. 11. Repeat on each side 2-3 times. Little and often is best. ## Alternative <iframe width="390" height="230" src="https://www.youtube.com/embed/1NjBIbdBFfY" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> ## Standing Version <iframe width="390" height="230" src="https://www.youtube.com/embed/X93YKNVw3A4" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> > [!warning] Things to remember... > - PLEASE use common sense. If something doesn't feel right then DON'T DO IT! > - You are in charge of the pressure. If it's too much then take the weight off a little. > - Little and often is best but especially before activity and after periods of inactivity. > - Mobilising restricted tissue can be uncomfortable but it should not be unbearable.