The full text from your training manual is below in case you’d like a deep dive, but here is an overview:

• There are 6 hip rotators, with the piriformis being the one we focus on most in class, but here’s a full list: Piriformis, Gemellus superior and Inferior, Obturator internus and Externus, Quadratus femoris.
• These are the smallest hip muscles, and are your outer thigh muscles. As you can probably gather from the name, these muscles are responsible for outward hip rotation. 
• Fun fact about the piriformis: it crosses the sciatic nerve, so sometimes a tight piriformis can be mistaken for sciatica (shooting pain in the lower back through the leg). 

How to incorporate information about these into class:

• Muscle group: After our glute work, we stretch the piriformis. This outward hip rotator crosses the sciatic nerve, and if it’s too tight, it can mimic symptoms of sciatica. Stretching will help prevent this. 
• Section: In glute work, we make sure to target all parts of our glutes (maximus, medius, and minimus), as well as the hip rotators. Working the glute area comprehensively like this will strengthen our glutes, alleviate back pain, stabilize the hips, and help with functional day to day movements. So many benefits! 

Deep Hip Rotators (there are 6): Piriformis, Gemellus superior and Inferior, Obturator internus and Externus, Quadratus femoris

Function:

• Outward hip rotation
  • Smallest hip muscles
  • Piriformis crosses sciatic nerve, if it’s tight it causes sciatica (PT/doctor should check before assuming it’s a bulging disc)

Postures used in class: Side Diamonds

Stretches used in class: Glute Figure Four Stretch, Reverse Butterfly

Cue / “True40 Truths”: “A weak or tight piriformis can contribute to sciatica.”