Here are nine different methods I have used when my piriformis tightens up.

1. Tennis ball massage – Lay on top of the tennis ball and allow it to put deep tissue pressure in the tender area by using your body weight. This can be a bit uncomfortable but I try to relax my body as much as I can with a few deep breaths.
2. Foam Roller – Really trying to massage the piriformis area (yes, your butt) daily.
3. Piriformis Stretch – 2-4 times per day.
4. Outward leg lifts – While laying on your side, raise top leg 1-2 ft for 20-30 reps (for 2 sets). Then repeat for other leg.
5. Running form focus – Sometimes my legs start to get lazy and the inside of my knees will rub periodically. I pay attention to my form and make sure my legs remain in alignment (not drooping inwards).
6. Chiropractor – A good crack to make sure the core of my body is in proper alignment.
7. Professional massage – An hour of deep tissue work has produced some amazing results.
8. Reduce mileage and focus on the above seven items.
9. Stop Running – If I am in continual discomfort while running, I will stop running for a couple days and really work on the above items.

How have you handled this pain in the butt issue?

Be active – Feel the buzz!

David – EnduranceBuzz.com

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How about a couple exercises that hit most all major muscles and may even cause you to huff and puff a bit.

Here are a couple simple little exercises that can get it done. Always try to keep good form and remain in control.

The two exercises will be called the Rise-n-Fall and Burp-n-Push. Sounds good to me.

Let’s take a closer look!

The Rise-n-Fall

The Rise-n-Fall begins by standing with arms stretched straight up above your head.

Lower yourself to the ground with outstretched arms and legs while lying on your back.

Now perform a pseudo sit-up and rise your body back up to the standing position with arms in the air above your head.

One complete cycle on the Rise-n-Fall finished! Knock out a few cycles during the commercials of your favorite TV shows. This exercise mainly hits the legs, core, arms, and some added heart pumping.

The Burp-n-Push

The Burp-n-Push is a bit more intense than the Rise-n-Fall and is basically an old school Burpee that includes a push-up.

Again start by standing with arms stretched straight up with hands above your head.

Lower your body into a squat position as you lower your arms and touch the ground with your hands.

Kick your legs out behind you.

Perform a push-up or modified push-up depending on your current strength level. You could also perform the push-up every other cycle or whatever pattern works for you.

Standard position.

Modified position with knees on ground.

Hop your legs back to a squatting position.

Stand and raise hands above your head.

One complete cycle of the Burp-n-Push finished! Repeat until you feel like crying or puking. This exercise mainly hits the legs, core, arms, chest, back, and includes some additional heart pumping.

The two exercises seem pretty simple but they sure found a way to get me breathing a bit deeper in a very short period of time. Of course, I may just really be out of shape!

Happy Training!

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Danny mentions up to a 30% increase in lung capacity with proper poster. That sounds good to me. This is sure to provide some noticeable or subtle benefits for nearly all runners and athletes.

Did you try his suggestion? Did you notice the subtle (or dramatic) posture change? My biggest slouch moments are when sitting at a desk working on a computer. I notice the change with Danny’s tip. I will have to observe my posture when running today and see if I notice anything.

Here are seven more posture tips that will help with all aspects of life. Most all are ones we have heard before but they are definitely worth putting back into our awareness.

Enjoy and happy training!

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I performed a simple 2×15 set of lunges for each leg with no weights.

That was a big old piece of humble pie!

You got to love that transition back into full training mode.

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Then I read a post over on Dirt Diva’s blog where she periodically talks about her CrossFit workout. It looked like pretty intense stuff but it also looked like a lot of fun. I decided to look a bit more into it and quickly encountered the site CrossFit. The site is pretty cool! You can subscribe to a daily WOD (Workout of the Day) and if you are unsure how to do a particular exercise, there are many videos that demonstrate the exercise along with technique tips. With exercise names like Hollow Rock, Hot Chick Muscle-up, Kettlebell swing, and Thruster, things are bound to be interesting.

I was able to convince my wife to join in on the fun-pain. She is so sweet as she has minimal desire to do anything associated with the word pain. We have modified the workout a bit if we don’t have the necessary equipment or if our fitness levels are not quite ready for the big leagues.

Below is an example of a modified/reduced workout. Timed.

We are having fun (when not sucking for air) with it and it also gets the heart rate up while providing solid strength/core work.

If you are looking for a new strength/core routine, give CrossFit a try. Post a comment and share your experiences with it.

Feel the BuzZ!

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