Located in the buttocks, the piriformis is a muscle that connects the pelvis to the upper leg. It is a small muscle, situated under the larger muscles of the buttocks, and it functions to externally rotate the hip joint. Active release, or ART, is a type of therapy that targets soft tissue such as muscle to break up tough scar-tissue and adhesions that are caused by overuse, repetitive or pressure injuries. Active release exercises work to regain the function and movement of muscles. It is highly effective in treating the piriformis.
Considerations
During an active release treatment session, you may be quite uncomfortable, because the procedure uses significant pressure to break up the inflexible scar tissue that binds the muscle fibers. This will subside immediately after the treatment. Active release exercises should be avoided if your injury is acute and swelling is still present. Also, if you suffer from severe sciatica, aggressive active release exercises may aggravate your pain symptoms. Consult a doctor, physiotherapist or chiropractor to see whether active release exercises are appropriate for you.
Proper Technique
Begin with your piriformis in its shortened position. To acquire this position, lie on your stomach, on the floor or a table. Slide your legs together and bend the knee of your injured side to 90 degrees. Move the ankle in, toward the mid-line of the body. This externally rotates the hip joint and contracts the piriformis. After the pressure is added, you will slowly move the ankle away from the mid-line of the body, keeping the knee bent at 90 degrees. This lengthens the muscle. The pressure is maintained throughout the active portion of the exercise.
Partner Exercise
Lie on your stomach, on the floor or a table. Slide your legs together and bend the knee of the injured side to 90 degrees. Move the ankle in, toward the mid-line of the body. At this point, have a partner press his or her thumb or elbow into the middle of the buttocks. Once they have hit a tender spot, they can sustain the pressure. Slowly begin to move your ankle away from the mid-line of your body, but keep your knee bent at 90 degrees. Repeat the sequence with the partner pressing on a different tender spot.
Ball Exercise
The same active release technique can be done on your own with a tennis or golf ball. Sit on the floor with your legs in front of you. Rest your upper body by putting your hands on the floor behind your buttocks. Lift the heel of the injured side, keep the leg straight and rotate the leg outward from the hip joint. Place a tennis or golf ball under a tender portion of your buttock. Add pressure to the spot by shifting your weight over the ball. Slowly rotate the leg inward, from the hip joint. Reposition the ball and repeat the sequence.
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