The piriformis muscle is a deep muscle of the buttocks. It is deeper than the glutes. This muscle can wreak havoc on your back and pelvis when tight because it attaches to the outside of the hip and the sacrum. The sciatic nerve runs right below or sometimes through the piriformis muscle. A tight piriformis might cause lower back pain originating from the glutes and sciatica pain. Stretches for the piriformis relieve tension. There are several ways to stretch the piriformis, so you can experiment to find out which one works for you.
Lying Bent-Leg Piriformis Stretch
The lying bent-leg piriformis stretch is a gentle option for a mild piriformis stretch. To perform this exercise, lie on your back and bend your knees. Rest your feet on the floor to start, then cross your right ankle onto your left quadricep. Rotate your right knee outward. Gently help the hip open by pressing lightly with your right palm against the knee. Hold for 20 to 30 seconds and complete two to three repetitions before stretching the left piriformis.
Lying Straight-Leg Piriformis Stretch
The lying straight-leg piriformis stretch places the nonstretched leg in a different position to change the stretch. To do this exercise, lie on your back with your legs straight on the floor. Pull your right knee into your chest without arching your lower back. Grab hold of your right ankle with your left hand and pull the ankle toward you. Rotate the hip outward so the knee turns to point away from you as far as you can. Hold the stretch for 30 seconds and do three reps. Switch legs.
Chair-Seated Piriformis Stretch
The chair-seated piriformis stretch in an exercise that is more comfortable for your back and easier to get in and out of than lying down. However, you do not have a back support for this exercise, so keep the abs tight to support the spine. To begin, sit in a chair with your feet on the floor and hold onto the sides of the chair. Cross your left ankle onto your right thigh, then lean forward with a flat back until you feel the left buttocks stretching. Hold for 30 seconds, then sit back up. Perform three reps, then stretch the right side.
Floor-Seated Piriformis Stretch
The floor-seated piriformis stretch works by bringing your leg toward your upper body instead of your upper body down to your leg. To begin, sit on the floor with your back straight and your legs straight. Squeeze your abs and fight the desire to slump forward. Bend your left leg and pull it toward your chest with the hip rotated outward. Hold onto the outside of your ankle and maintain the position for 30 seconds. Do three reps and switch legs.
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