The piriformis is a small muscle on the posterior aspect of the hip joint that has the potential to cause problems when it becomes unnecessarily tightened. The largest nerve in the body, the sciatic nerve, runs very close to the piriformis, and in some people it actually pierces the piriformis muscle. When it tightens, the piriformis causes compression and irritation of the sciatic nerve, known as sciatica. Stretching is an easy way to help prevent or alleviate this compression.
Lying Piriformis Stretch
An easy and effective way to stretch the piriformis is to start by lying on your back. Bring both knees up so your feet or flat on the table or ground. Next, cross your left leg over your right knee. With both hands behind the right knee, bring it slowly toward your chest. This position stretches the left piriformis. Reverse the instructions for the right side. Hold this stretch for 20 to 30 seconds. Repeat it three to five times, alternating from right to left.
Crossed Piriformis Stretch
Again start by lying on your back on a bed or treatment table. Keep your waist, trunk, shoulders and head on the table during this stretch. Start by bending your right knee and bringing it up and over toward your left hip. From this position, hold your right knee with your left hand. To increase the intensity of this stretch, gently pull your right knee up and toward the ground with your left hand. Another person can assist with this stretch. This position stretches the right piriformis. Hold this stretch for 20 to 30 seconds. Repeat it three to five times, alternating from right to left.
Seated Piriformis Stretch
Sitting in a hard chair or other supportive surface, cross your left leg up to your right knee as you did in the lying piriformis stretch. From this position, bend forward at the waist over your crossed leg to stretch the piriformis. This position stretches the left side. Hold this stretch for 20 to 30 seconds. Repeat it three to five times, alternating from right to left. Use caution if stretching the piriformis causes pain in the hip, buttocks, or leg. Your physical therapist can instruct you in the proper stretches for the piriformis.
References
- Kisner C, Colby L. Therapeutic Exercise: Foundations and Techniques. 5th ed. Philadelphia: FA Davis Co.; 2007.
- Muscle Atlas: Piriformis
