Performing exercises such as resistance band abduction, the side lying clam and hip extension all strengthen the piriformis muscle and other hip abductor muscles. This keeps piriformis syndrome from recurring and improves the results of exercise significantly, notes Sportsinjuryclinic.net.
The resistance band abduction exercise involves connecting the exercise band to an ankle at one end and to a fixed object near the floor at the other end, states Sportsinjuryclinic.net. Standing up straight and moving the leg to the side away from the body and the fixed object while keeping the knee straight works the piriformis muscle. After getting as far away as comfortable, the next step is to bring the leg back to the middle.
Lying on the side with the affected hip on top starts the side lying clam exercise. The next step involves bending the knees and moving forward to align the feet with the spine while keeping the hips on top of one another and the back straight, according to Sportsinjuryclinic.net. Raising the top knee away from the bottom one while holding the ankles together isolates the piriformis muscle. It is important to avoid the temptation to move the back or tilt the angle of the pelvis because all movements should come from the hip.
For the hip extension exercise, begin on all fours before shifting weight slightly away from the affected leg. Bending the knee and raising it off the floor, moving the bottom of the foot toward the ceiling, is the ideal way to proceed, explains Sportsinjuryclinic.net. Slow movements are best as a person brings the leg almost back to the starting point before repeating the exercise.