@rehabfix: 💥 Pain Deep in Your Glute? It Might Be Your Piriformis, Not Sciatica. ❌ If pressing directly on your glute reproduces the pain, that’s a strong sign it’s piriformis syndrome. Not the sciatic nerve. If the pain sits in the center of your butt cheek, feels like a deep knot, gets worse when you sit, or shows up with hip rotation, you’re likely dealing with a tight and irritated piriformis muscle. 🔑 The key here is improving hip rotation strength and mobility so the piriformis stops gripping and irritating the surrounding tissues. Here are two movements that actually target the piriformis: 1️⃣ Oblique Sit Exercise • Sit in an oblique position and rotate through the hip. • This opens up the hip joint, strengthens the deep rotators, and reduces that stubborn glute tension. 2️⃣ Pigeon Drops • In a modified pigeon position, slowly raise and lower your knee. • This strengthens and mobilizes the piriformis so the “deep knot” feeling finally starts to calm down. These hip-focused movements help reduce piriformis pain at the source instead of confusing it with sciatica. If you want a full plan to fix glute pain and keep it from coming back: ✅ Visit the link in my bio and you will get a free back and hip pain fix demo with my team! . . 👣 follow @rehabfix . #piriformis #piriformissyndrome #glutepain #notSciatica

Dr. Grant Elliott

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Region: US

Thursday 04 December 2025 16:46:35 GMT