Piriformis Stretch

Piriformis Stretch — Figure 4 Position

The piriformis is a small deep muscle located in the buttock, just behind the gluteus maximus. When it becomes tight or inflamed, it can compress the sciatic nerve and cause pain radiating down the leg. This simple stretch, easily done at home, helps release that tension gently.

Why Stretch the Piriformis?

Piriformis syndrome is a common cause of buttock pain and pseudo-sciatica. Sedentary individuals, those who sit for long periods, and athletes who heavily engage their hips (runners, cyclists) are particularly affected. A shortened or spasming piriformis can compress the sciatic nerve, causing pain, tingling, or numbness along the leg.

Anatomy Involved

• Piriformis muscle — a deep external rotator of the hip, running from the sacrum to the greater trochanter of the femur.
• Gluteal muscles (gluteus maximus, medius, and minimus) — help stabilize the pelvis and are indirectly engaged during the stretch.
• Sciatic nerve — the longest nerve in the body, passing beneath (or sometimes through) the piriformis.

Step-by-Step Instructions

Step 1 — Starting Position

Lie on your back on a mat or comfortable surface. Bend both knees with feet flat on the floor, arms at your sides. Take a few deep breaths to relax your lower back.

Step 2 — Cross Your Ankle

Place your right ankle on your left knee, forming a figure 4 with your legs. Let your right knee naturally fall outward. You should already feel a gentle stretch in your right buttock.

Step 3 — Grasp Your Thigh

Thread both hands behind your left thigh (or onto your left shin if you're flexible enough). Gently pull your left leg toward your chest. Keep your right knee open and your right ankle resting on your left knee.

Step 4 — Hold and Breathe

Hold the position for 30 seconds, breathing deeply and steadily. Release gently, then repeat on the other side. Perform 2 to 3 sets on each side.

Duration and Repetitions

• Hold: 30 seconds per side
• Sets: 2 to 3 on each side
• Frequency: 1 to 2 times a day, ideally morning and evening

Safety Tips

• Never force the stretch — you should feel moderate tension, never sharp pain.
• Keep your head and shoulders on the floor; do not arch your back.
• If you experience tingling or sharp pain in your leg, release immediately and consult your practitioner.
• Avoid this exercise after a recent hip replacement without your surgeon's approval.

Who Benefits from This Exercise?

This stretch is recommended for people suffering from buttock pain, piriformis syndrome, pseudo-sciatica, or simply tension from prolonged sitting. It is suitable for all levels, including beginners.