4 Easy Stretches for Pirifomis Syndrome Infographic

Knee-to-Chest Stretch

• Lie on your back with both feet flat on the floor and both knees bent.
• Pull your right knee up to the chest.
• Grasp your knee and pull it toward the left shoulder.
• Hold the stretch and repeat for each side.

Piriformis Stretch

• Lie on your back with both feet flat on the floor and both knees bent.
• Rest your left ankle over the your right knee.
• Pull your right thigh toward your chest.
• Hold the stretch and repeat for each side.

Seated Hamstring Stretch

• Place two chairs facing each other.
• Sit on one chair and place the heel of one leg on the other chair.
• Lean forward.
• Bend at your hips until a gentle stretch along the back of your thigh is felt.
• Hold the stretch and repeat for each side.

Towel Hamstring Stretch

• Lie on your back with both legs straight.
• Pull your leg up.
• Straighten your leg by holding on to a towel that is wrapped behind the foot, until a mild stretch along the back of your thigh is felt.
• Hold the stretch and repeat for each side.