I have always found this muscle fascinating because, of the amount of pain it has personally caused me as a dancer and former long distance runner; not to mention the number of clients I have had over my 12 years of training that suffer from a tight piriformis, many athletes actually do.
If you haven't figured it out by now the piriformis is located in the buttocks, or gluteal region. And, when this muscle, along with the glutes, becuase they usually go hand in hand, are too tight- it can apply unwanted pressure on the sciatica nerve which runs below this muscle and create a weak leg/s and painful lower back. It is sometimes misdiagnosed as sciatica (1,2). Because the muscles can actually shorten when chronically tight, it usually takes a comitted effort with physical therapy to return it to its intended state.
Let's meet the Piriformis
It is one of 6 muscles in a group that laterally rotates the hip; for example when a dancer turns out his or her feet. It is an important muscle to science because, it originates on the sacrum (part of pelvis at the bottom of spinal column, just above the coccyx) (see this side view of the sacrum and sciatic foramen from Wheeless' Textbook of Orthopedics ). Then the piriformis runs next to the gluteus medius, yet under the Maximus, and here is the most exciting part, the sciatic nerve runs right below it. Then the piriformis passes through a hole in the pelvis and attaches to the femur (thigh/leg bone). This is to make sure you aren't checked out yet! Go Wildcats!
Tightness usually comes from, but not limited to, muscular imbalances, deformities, over use, and poor stretching habits (2). Belly Dancers usually fall under over use and poor stretching habits. Here are the two scientific articles I have referenced above. Feel free to visit them.
1.http://www.sciencedirect.com/science/article/pii/0885392491900294
2. http://www.jaoa.org/content/108/11/657.full
How to strengthen the Piriformis with the Bridge: Lie on your back and bend your knees, brininging your your ankles directly below your knees. With flat feet, hip width apart approximately 4-6” between the inside of heels, contract your glutes and begin to lift your glutes off the ground as high as you can raise it, to create the ideal bridge position (looks like a flat sided triangle), once you have reached your maximum lift to create a paralell body, lower and repeat this move for 12 repetitions every day and then build over several weeks to three sets of 12 repetitions. You can do this move everyday because it is your body weight. We are not adding additional resistance to this move. If you did add a dumbbell, you would have to scale back to every other day.
Stretch: Always warm up before you stretch. Stretch this muscle daily and especially-- immediately after each time you dance. You can stretch your piriformis while sitting in a chair. Begin by sitting up with both feet on floor in front of you. Cross your right ankle above the left knee. With your right ankle crossed above the left knee begin to lean forward with the intention to place your chest on your lap (I said intention) creating additional resistance on your right thigh. You can also apply additional resistance on your leg using your right hand instead of leanging the body forward. It is a matter of preference and flexibility. Hold this for 30 seconds and repeat on the other side.
PLEASE NOTE!
**While sitting in a chair notice the position of the right knee. If it is not pointing sideways, you may have a tight piriformis/glute region.
**Note-Never place your ankle on your knee joint. This can cause pressure on the knee and loosen ligaments and tendons in the joint; just as you should never place your hand/s on your knee to assist you in getting up from the floor. Place it higher on the meaty part of your upper thigh called your quadriceps**
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