Exercise of the Week: Piriformis Stretch

Posted January 18, 2008
File under: Exercise Technique, Flexibility
/i//Piriformis_stretch.gif PIRIFORMIS STRETCH - The piriformis muscle lies deep to the gluteus maximus.  It is often a neglected stretching area.  Piriformis Syndrome is a condition in which this muscle irritates the sciatic nerve causing pain in the buttocks and referring pain along the sciatic nerve.  This pain goes down the back of the thigh and/or into the lower back.  Deep pain is often made worse by sitting, climbing or squatting. 

1. Lie back and cross legs with the involved leg on top.

2. Gently pull opposite knee towards chest until a stretch is felt in the deep buttock area.

3. Hold for 20-30 seconds. Repeat 1-2 times as needed.

4. Keep the lower back straight in a neutral position.

3 Comments so far

  1. WonderWoman @ January 18th, 2008

    Thanks for the exercise. Ouch! LOL

  2. nikki @ January 19th, 2008

    THANKS MARK!! I think I really need this because I have a weird sciatic nerve pain sometimes but it’s only around the gluteus muscle. From now on, I’m making this part of my stretching routine!!!

  3. kamaperry @ January 19th, 2008

    Thanks! I will try this, I have trouble with pain in that area!

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