This is the first of three piriformis stretches.
We’re stretching the piriformis muscle to alleviate sciatica pain caused by piriformis syndrome.
We’ll start by lying down flat on our backs with both legs extended. Take the affected leg into the chest using the same hand to draw the knee down, and the opposite hand to grab your ankle. Gently draw your ankle across your body, pulling up toward the opposite shoulder until you feel a stretch.
Be careful not to stretch here past what’s comfortable. Hold it for about 30 seconds, and work your way up to doing three of these per set.
Make sure you’re breathing slowly and steadily; and we’ll hold for about 10 more seconds.
And make sure that if you feel any pain, any discomfort, or any pinching, you come out of this stretch right away and consult a physician before trying again. Come out of this slowly when you’re finished.
And that’s the first of three piriformis muscle stretches.