Piriformis Syndorme Exercise

This blog record the piriformis syndrome exercise which I learned from my physiotherapist from St. Johns and Elizabeth Hospital .
Warm up and stretch:
Program Set 1:
Bird dog (NO arm lift)-SETS:1; REPS:4; FREQUENCY:x 2 daily
Neural mobility SLUMP-SETS:1; REPS:4 FREQUENCY:x 2 daily
Single leg glute bridge-SETS:3 REPS:10 FREQUENCY:x 2 daily

Program Set 2:
Stretching quadriceps-REPS:3; HOLD:20
Stretching hamstrings-REPS:3; HOLD:20
Adductors stretch-REPS:3; HOLD:20
Piriformis stretch-REPS:3; HOLD:20
Program Set 3:

Foam rolling glutes Roll for 20 secs per area, 1x a day
Foam rolling hamstrings
Foam rolling adductors
Exercise for strengthening . See video link:
https://youtu.be/gGODEvNN86Q​