Stretching Exercises for Piriformis Syndrome

Stretching exercises are an important component of treatment for piriformis syndrome. Stretching the piriformis muscle and other muscles in the hip, thigh, and leg can help reduce pain and discomfort and improve the range of motion and function in the pelvis and hip.

Effective stretching exercises for piriformis syndrome are outlined below.

Supine Piriformis Stretch

To perform the supine piriformis stretch, begin by lying on the back with both legs straightened out and flat on the ground.

• Pull the right knee up using the right hand and grab the ankle with the left hand.
• Keep the left leg straightened out, and make sure your lower back is evenly in contact with the floor.
• Continue to pull the right knee across the body until a stretch is felt in the hip and buttock.

Hold the stretch for 30 seconds and then slowly return to the starting position. Aim to complete one set of three stretches on each side.

Cross-Body Piriformis Stretch

To perform the cross-body piriformis stretch, begin by lying on the back with both legs straightened out and flat on the ground.

• Raise the right leg and place the right foot across the body.
• Use the left hand to gently pull the right knee towards the floor without forcing the knee all the way to the ground.
• Continue to gently pull the knee until a gentle stretch is felt through the hip and buttock region.

Hold the stretch for 30 seconds and then slowly return to the starting position. Aim to complete one set of three stretches on each side.

Knee-To-Chest Piriformis Stretch

To perform the knee-to-chest piriformis stretch, begin by lying on the back with both legs straightened out and flat on the ground.

• Pull the right knee up while keeping the other leg straight and touching the ground.
• Cross the fingers behind the right thigh and slowly pull the knee toward the chest until a gentle stretch is felt through the buttock region.

Hold the stretch for 5 seconds initially and slowly work up to 30 seconds. Aim to complete one set of three stretches on each side.

4-Point Piriformis Stretch

To perform the 4-point piriformis stretch, start by getting on all fours with arms and legs shoulder-width apart.

• Bring the right knee near the right hand.
• Slide the left leg back with the heel pointing up to the ceiling and toes flat on the mat.
• Slide the hips back, so the shoulder comes towards the opposite knee.

Hold the stretch for 5 seconds initially and slowly work up to 30 seconds. Repeat on the opposite side. Aim to complete one set of three stretches on each side.

Incorporating stretching exercises into a daily routine is an effective way to treat and prevent piriformis syndrome. Stretching the piriformis muscle and surrounding hip, thigh, and leg muscles can help reduce pain and discomfort and improve the range of motion and function.