The piriformis muscle is located deep in your posterior hip, connecting your sacrum to your femur. This muscle acts to rotate your thigh laterally, assists in thigh abduction, and also works to stabilize your hip joint. The large sciatic nerve passes beneath and sometimes through your piriformis muscle. When your piriformis becomes tight or spasms, you may experience pain in the gluteal region as well as down the back of your legs. To prevent and treat this condition, known as piriformis syndrome, The Stretching Institute recommends doing exercises to strengthen and stretch your piriformis.
Standing Lateral Rotation
This gentle exercise will help strengthen your piriformis and is appropriate for the beginning stages of rehabilitation. Stand next to a wall or counter for support with your legs slightly apart and feet parallel. Lift your affected foot off the ground and rotate your leg laterally so that your toes point out. Hold this position for 10 seconds then relax. Perform 10 to 20 repetitions of this exercise.
Seated Abduction
This exercise can be performed at home or at the gym with an abduction machine. Sit in a chair with your knees bent and your feet flat on the floor. Loop a resistance band around both legs and tie the ends of the band together. Working against the resistance of the band, slowly open your legs as wide as possible. Pause then return to the starting position. Complete 10 to 20 repetitions of the seated abduction exercise.
Quadriped Hip Abduction
This exercise will help strengthen your piriformis muscle as well as your gluteus medius and minimus muscles. Begin on all fours with your knees directly below your hips and your hands aligned beneath your shoulders. Pull your belly button into your spine and contract your abdominal muscles. Keeping your knee bent, lift your affected leg up and out to the side. Hold this position for five to 10 seconds then slowly lower your leg back to the floor. Repeat the exercise 10 to 15 times.
Thigh Cross
The thigh cross exercise stretches your abductor muscles on your lateral and posterior hip. Lie face up on the floor with your legs extended. Keeping your affected leg straight, lift it vertically then slowly lower it toward the floor on the opposite side of your body. Your affected leg will be perpendicular to your other leg at the end of the movement. Keep your torso still and secured to the floor as you move your leg. Hold the position for 30 seconds then return to the starting position.
Foot To Chest
This stretching exercise specifically targets the deep muscles of your posterior hip. Sit on the floor with your legs extended. Bend your affected leg and lift your foot toward your chest. Clasp your hands around the outside of your ankle and inhale deeply. As you exhale, gently pull your foot toward your chest until you feel a stretch in your buttocks. Hold the stretch for 30 seconds. Complete the stretch one to three times a day.
Hip Rotator Stretch
This exercise will improve flexibility in your piriformis and other hip rotators. Lie on your back with your legs extended. Bend the knee and hip of your affected leg, clasping your hands around your knee. Take a deep breath in. As you exhale, gently pull your knee toward your opposite shoulder until you feel a stretch through your gluteal muscles. Hold the stretch for 30 seconds then relax. Repeat the stretch two to three times per day.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- The Stretching Institute: Piriformis Syndrome and Piriformis Muscle Stretches
- Physical Therapy Coach: Piriformis-Syndrome
- eOrthopod: Piriformis Syndrome
- American Council on Exercise: Dirty Dog
