If you have piriformis or lower buttocks pain and are looking for ways to reduce tension in the muscle, this article is for you; I will go over the best piriformis stretch.The piriformis is a muscle found deep the hip, right along the joint. It sits right on top of the sciatic nerve, so often any irritation of the piriformis can also irritate the sciatic. The piriformis can become irritated for different reasons, although sitting for long periods of time is a common cause.
The Best Piriformis Stretch
By stretching the piriformis you are doing two things, reducing tension in the muscle and lengthening it. I will outline below one of the best piriformis stretches that you can easily perform and incorporate into your daily routine.
Supine Piriformis Stretch
Laying on your back with both knees bent and feet flat on the ground, bring one ankle up and across to the opposite hip crease. Now, place both hands below the other knee and pull towards your chest until you feel a comfortable stretch, as shown in the picture above. Hold this position for around 30 seconds. If you feel pain, stop the exercise. Perform this stretch a few times daily, for 30 seconds each time to assist in reducing tension and lengthening your piriformis.
If you don’t quite have the flexibility to pull your knee up underneath the crossed leg, you can also perform the exercise by grabbing the ankle and pulling the crossed leg up towards your chest as shown below:
The video below outlines the supine piriformis stretch shown above, and includes one other stretch you can try at the same time. Always be sure to take your time when learning a new exercise, and only perform the movement until you feel a comfortable stretch.
To reduce piriformis pain through stretching you are working to relieve stress and tension in the muscle, and lengthen it as you progress. Check out our other article on foam rolling the piriformis as well to massage the muscle to achieve similar goals. Foam rolling and stretching the piriformis muscle is a great way to really stay on top of reducing any issues you’re having and maintaining mobility.
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