Piriformis Stretch

Advanced Piriformis Stretch to Treat Piriformis Syndrome and Sciatica

In the previous articles, we’ve discussed how to treat piriformis syndrome and sciatica with the Piriformis Stretch, Supine Hamstring Stretch, and IT Band Stretch.
As we can see, all 3 target different body parts, the thigh, the piriformis, and the upper back. This is due to the complexity of the lower back, in which the whole part of the spine can contribute one way or another to the disease or injury while the leg will also experience symptoms of sciatica. However, the piriformis is more often than not the culprit or the problem, and more focus on the area is usually needed. In this article we will explain an advanced form of the Piriformis Stretch. If you already practice the piriformis stretch regularly, this exercise will allow more intense stretching of the piriformis. Check out our guide for the basic Laying Hip Stretch if you haven’t yet.


Advanced Piriformis Stretch

Equipment needed: yoga mat/similar mattress. Optional – Piri-Stretcher
Target body part: Piriformis muscle

Step 1:
Lay down comfortably on the floor/mattress, bend your knee and put your feet on the floor. This is the starting position.

Step 2:
Cross over one leg to the opposite side with the side of the foot resting on the other knee. Grab the back of the thigh of the resting leg with both hands.

Step 3:

Pull the thigh off the floor, pulling  the other leg as close as you can to your chest without lifting your back off the floor. You should feel the stretch right around your glutes, in your buttocks. Maintain this position and keep your head and back on the floor.

Step 4:
Hold the stretch for at least 60 seconds. Pulling it tighter as you go. Gently inhale and exhale. Maintain your breath and form. Repeat steps 1 through 4 with the other leg.

*Remember, if one leg feels tighter than the other, focus and spend more time stretching the tighter leg.