The piriformis, a small cone-shaped muscle in the gluteal area, is responsible for lateral, or external, rotation of the femur. It also acts as a hip stabilizer and the sciatic nerve runs through or near the muscle. The sciatic nerve is the largest nerve in the body and runs from the hip to the sole of the foot. When the piriformis is tight, it can aggravate the sciatic nerve--causing numbness, tingling and pain in the lower back, buttocks and down the back of the leg.
The Piriformis Stretch
Lie on your back and bring the knee of the affected leg up to your chest. Pull the knee across to the opposite shoulder and grab the area just above your ankle. Gently pull your foot toward the opposite shoulder, until you feel a stretch on the outer side of your buttock. Do not overstretch because that may cause the piriformis to tighten and further aggravate the nerve. Hold the stretch for 20 seconds then release.
Piriformis Stretch and Twist
Lie on your back and bring the knee of the affected leg up to your chest and bend the opposite leg. Rest the ankle of the drawn up leg on the opposite knee and draw the knee up to your chest. Let the knee fall outward until the sole of your foot lands on the floor. You should feel a gentle stretch in your buttock and lower back. Hold this pose for 20 seconds and repeat with the other leg.
Pigeon Pose
Start on your hands and knees, with your knees below your hips. Bring the knee of the affected leg forward, to the back of the wrist on the same side and pivot your knee outward until your shin is under your torso. Extend your other leg backward and straighten the knee until the thigh rests on the floor. Position the forward foot so that it is underneath the opposite hip. Point the knee outward. Remain upright on your hands or, deepen the stretch by lowering your torso to the floor. Hold the stretch for 20 seconds, then repeat with the other leg.
Seated Forward Bend
Sit on the floor with your legs extended. Bend forward, at the hip, and reach for your toes. If you are unable to reach your toes, loop a towel or belt around your feet to assist the stretch. Stretch only as far as is comfortable and do not force the stretch. Hold this pose for 20 seconds and repeat with the other leg.
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