3 Ways To Do A Piriformis Stretch

If you have started out too intensely, give your muscle a day or so and then begin again with these gentler stretches.

Do not bend the knee of the leg you are placing your ankle on as much. This will decrease the amount of stretch you are placing across your piriformis muscle.

Lie on your back. Bend your knees. Partially cross your legs by placing your left ankle on top of your right knee. Place your left hand on your left knee. Gently push your left knee away from you (just until you feel a gentle stretch). Hold this. Now, place your right hand behind your right knee, and gently pull it toward your chest. You should be simultaneously pushing your left knee away, while pulling your right knee toward your chest. Hold this stretch for 20 to 30 seconds. Repeat using your right ankle on top of your left knee.

Lay a yoga mat or soft surface out in front of you. Get down on all fours with your arms extended down below your shoulders. Raise one leg and hold the position for 5 to 60 seconds, depending on your comfort level. Lower your leg to the ground. Repeat with the other leg. Lift each leg 10 times.

Lie flat on your stomach. Bend one leg so that it makes a 90 degree angle, with your foot facing out towards the rest of the room. Try to rotate your bent leg outward away from your body.

Standing: Stand with your feet flat on the ground. Now place the heel of your right foot onto the ankle of the left foot. Bend down and hold the right foot. Slide the right foot up to the level of the left knee, making the shape of the number ‘4’ with your legs. Repeat with the left side. {“smallUrl”:“https://www. wikihow. com/images/thumb/5/53/Do-a-Piriformis-Stretch-Step-7Bullet1. jpg/v4-460px-Do-a-Piriformis-Stretch-Step-7Bullet1. jpg”,“bigUrl”:"/images/thumb/5/53/Do-a-Piriformis-Stretch-Step-7Bullet1. jpg/aid4745438-v4-728px-Do-a-Piriformis-Stretch-Step-7Bullet1. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">

License: <a target="_blank" rel="nofollow noreferrer noopener" class="external text" href="https://creativecommons. org/licenses/by-nc-sa/3. 0/">Creative Commons</a>
\n</p>

<br />\n</p></div>"} Sitting: Sit on a chair and put the foot of your right leg onto the knee of your left leg. Make sure to keep the shin of your right leg straight and in line with the knee. [6] X Research source Repeat with your other leg. {“smallUrl”:“https://www. wikihow. com/images/thumb/4/46/Do-a-Piriformis-Stretch-Step-7Bullet2. jpg/v4-460px-Do-a-Piriformis-Stretch-Step-7Bullet2. jpg”,“bigUrl”:"/images/thumb/4/46/Do-a-Piriformis-Stretch-Step-7Bullet2. jpg/aid4745438-v4-728px-Do-a-Piriformis-Stretch-Step-7Bullet2. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">

License: <a target="_blank" rel="nofollow noreferrer noopener" class="external text" href="https://creativecommons. org/licenses/by-nc-sa/3. 0/">Creative Commons</a>
\n</p>

<br />\n</p></div>"} Lying down: Lie down flat on your back and bend both of your legs at the knees. Now put the foot of your right leg on to the knee of your left leg. Place your hands under the thigh of your left leg and pull the leg up. {“smallUrl”:“https://www. wikihow. com/images/thumb/6/64/Do-a-Piriformis-Stretch-Step-7Bullet3. jpg/v4-460px-Do-a-Piriformis-Stretch-Step-7Bullet3. jpg”,“bigUrl”:"/images/thumb/6/64/Do-a-Piriformis-Stretch-Step-7Bullet3. jpg/aid4745438-v4-728px-Do-a-Piriformis-Stretch-Step-7Bullet3. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">

License: <a target="_blank" rel="nofollow noreferrer noopener" class="external text" href="https://creativecommons. org/licenses/by-nc-sa/3. 0/">Creative Commons</a>
\n</p>

<br />\n</p></div>"}

Lie down on the floor. Bend your right leg at the knee. Place the right foot on the thigh of your left leg. Pull the thigh of the left leg towards your torso so that it is raised of the ground. Hold the stretch for five seconds and then release. Repeat this stretch three times on both legs.

Hold this position for 5 seconds and then repeat this process on your other leg. Do this stretch three times on both legs.

Bend your hip and knee so that they are both forming 90 degree ankles. Try to touch the bent knee to the floor on the other side of your body. Hold this position for five seconds and then repeat on the other leg. Do this stretch three times on both legs.