Piriformis Exercises & Stretches

The piriformis muscle is deep muscle in the hip and buttocks. When tight, it can cause pain in the lower back and hips. Stretching the piriformis daily can help relieve and prevent pain. It is especially important to do after you have been sitting down for an extended time.

  1. Stretching Exercise 1

    • Lie on your back with your legs straight on the floor. Bend your right knee and bring your leg toward your stomach. Allow your hip to open. Grab your ankle with your left hand and your knee with your right hand. Pull your leg toward your shoulders. Hold for 30 seconds. Return the right leg to the floor and do the same on the left side.

    Stretching Exercise 2

    • The lying spinal twist exercise is also good for stretching the piriformis muscle. Lie on your back with your legs straight. Bend your right knee and cross your right leg over your left, placing your right foot on the outside of your left leg by the knee. Reach out with your right arm along the floor at shoulder height. Grab your right knee with your left hand and pull it toward the floor. Allow your right buttock to lift off the ground but keep your right shoulder touching the floor. Look to the right and turn your neck to extend the stretch. Hold for 30 seconds and then switch sides.

    Stretching Exercise 3

    • Lie on your back and bring your right knee up, placing your right foot on the ground. Cross your left leg over your right thigh so your left hip is open and your left ankle is below your right knee. Reach and grab behind your right knee, pulling your legs in toward your chest. You can keep your shoulders and neck curled off the floor to stretch your spine too, or leave them relaxed on the ground and concentrate on stretching the hip. You will feel this stretch in your left hip. Hold for 30 seconds and switch sides.

    Yoga

    • Yoga is also good for stretching the piriformis. Poses such as King Pigeon, Mermaid, and Seated Spinal Twist will all stretch the piriformis muscle. Standing poses such as Chair, Triangle and Warrior I and II will strengthen the piriformis if you make an effort to push your knees out and lift through the arches of your feet. Most people will allow their knees to rotate inward or collapse inward. This is a sign of a tight or weak piriformis muscle, so be sure to keep your knee centered over your foot.