The piriformis muscle is a small muscle in the lower back that connects the lower spine to the top of the thigh bone. When this muscle becomes tight, it can cause pain in your lower back, buttocks and even your legs. Stretching the pirirformis muscle is easy to do either seated or lying down. To prevent pain or injury, or to resolve a current issue, perform the piriformis stretches daily.
Seated Piriformis Stretch
Step 1
Sit in a chair with your feet flat on the floor.
Step 2
Bend your right knee and place your right ankle on top of your left thigh about 2 inches above the knee cap. Let your right knee fall out to the side.
Step 3
Lean your torso forward until you feel a stretch in your lower back and buttock on your right side. Hold for 30 seconds and switch sides.
Supine Piriformis Stretch
Step 1
Lie on your back on an exercise mat with both legs extended.
Step 2
Bend your right knee and pull it in towards your chest.
Step 3
Put your left hand on your right knee and pull the right leg across to the left side of your body, keeping both shoulder blades on the mat.
Step 4
Extend your right arm out to the side and turn your head to the right. Keep pulling your knee down towards the floor on the left side.
Step 5
Hold the stretch for 30 seconds and then repeat on the other side.
Things You'll Need
- Chair
- Exercise mat
