How To Do The Piriformis Stretch

This Piriformis Stretch may help to alleviate sciatica symptoms, and relieve glute/hip tightness overall. This stretches the glutes and the deeper hip rotator muscles.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): glutes, deep hip muscles

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Lay on back, bring knee to chest and across body to opposite shoulder, hold for 30s to 1 min

Before starting:

Breathe well throughout this stretch. Don’t proceed if this stretch aggravates any existing pain.

1. Lay on your back, and draw the affected leg/knee into your chest. You may keep the other leg straight or slightly bent.

2. Using both hands, bring the affected knee to the opposite shoulder to stretch the piriformis/glute. Ensure you breathe deeply while holding this stretch, up to 1min.

3. You can repeat this stretch consecutively or throughout the day.