Exercises For Stretching The Piriformis Muscle

The piriformis muscle is a deep hip muscle that runs beneath your buttocks and along the sciatic nerve, which originates from your lower spine and branches off to your legs. Stretching the piriformis prevents tightness in the hips and irritation to the sciatic nerve that causes hip and back pain, according to physical therapist Ron Miller, contributing writer for Spine-Health.com.

Self-Myofasical Release

Sit on a foam roller, and shift your weight to your right buttock. Cross your right foot over your left thigh with your left foot on the ground. Place your right hand on the ground behind you for support. Roll on the buttocks near the hip joint until you feel a tender spot in the hip. Hold the spot and gently rub the area until the pain goes away. This may take between 30 seconds to three minutes.

Supine Hip Rotator Stretch

Lay on your back with your feet on the wall about hip-width apart and your arms out to your sides. Your legs should be at about 90 degrees. Cross your right foot over your left thigh near your kneecap. Keep your pelvis in position as you move. Gently push your right knee toward the wall with your hip muscle. Hold the stretch for five to six deep breaths. Perform two sets of stretches on both sides. Perform an extra set on the tighter side.

Stride and Twist

Place your left foot on top of a stack of aerobic steps or a platform that is 2 to 3 feet high. Shift your weight toward your left foot while tightening your right buttock. Turn your torso to your left, and place your right forearm on the outer part of your left knee. Bring your left arm to your side to open up your chest. Hold the stretch for five to six deep breaths. Perform two sets of stretches on both sides of your body.

Frog Squat

Stand with your legs about hip-width apart, and raise your arms above your head. Bend over and touch the ground with your fingers. Lower your buttocks down into a deep squat while keeping your fingers in contact with the ground. Keep your feet and knees pointing forward and your torso upright. Your arms should be between your knees. Hold this position for three deep breaths. Raise your arms above your head without hunching your back. Brace your abs and stand back up with your torso upright. Perform three to four reps in a smooth pattern.