Piriformis Exercises

The piriformis muscle connects the pelvis to the hip ball joint. It supports your legs' forward and backward movements during running or walking. Stretching or exercising the piriformis can add flexibility for these movements. You can also use a piriformis stretch to relieve sciatic pain, which can be felt from the glutes to the small toes.

  1. Cross Body

    • The cross body piriformis stretch can also stretch out your hip flexor muscles, developing better support for your piriformis. Start by lying down with both legs straight and arms stretched out, essentially forming a "T" with your body. Bend your left knee and lift your left foot about 4 inches off the floor. Without moving your back, rotate the left knee toward the right, over your body. Move it as far as possible while keeping your shoulders on the floor. Turn your head to the left. Hold this position for thirty seconds, relax and repeat. After three repetitions, switch legs and repeat the process.

    Lean Forward

    • Another piriformis exercise requires you to use your body weight as a stretching mechanism. Begin by sitting on the floor with your legs crossed and take a few deep breaths to relax your body. Unfold your right leg and rotate it clockwise as far behind you as possible. Stretch your arms in front of you and lean as far forward as possible. Your glutes will come off the floor, allowing you to rotate your right leg straight back. Keep your left ankle on the floor as you touch the floor with your fingers, putting your body weight on your left thigh. Drop your head and hold this position for one minute before switching legs.

    Cross Ankle Stretch

    • The cross ankle stretch allows you to better isolate the piriformis muscle. Place a pillow behind your head and lie on the floor with your legs straight in front of you. Bend your left knee and slight your foot back until your leg is at a 45 degree angle. Lift your right leg and place your right ankle on top of your left knee. Lift your left knee as far as possible without lifting your lower back off the floor. For added support, put your right arm between your legs and interlace your fingers behind your left knee. Hold this pose for thirty seconds before switching legs. Alternate legs three times to complete the stretch.