Exercise library
Mobility and Stretching
Figure-4/piriformis stretch
How to do it
- 1Sit on a chair or lie on your back with both knees bent.
- 2Cross one ankle over the opposite knee so your leg forms a "figure-4" shape.
- 3Gently lean your trunk forward (if sitting) or draw the uncrossed leg toward your chest (if lying down) until you feel a stretch in the buttock and outer hip of the crossed leg.
- 4Hold for the prescribed time without bouncing, then relax and repeat on the other side.
Why this exercise
This is a personal favourite of mine, and I swear by performing this daily. This is a common stretch recommended to those with sciatica as the piriformis muscle sits right near the sciatic nerve (and for some poor people, the nerve runs right through the piriformis muscle). Stretching this muscle may help with nerve compression. This stretch reduces tension in the piriformis, hip extensors, and external rotators.
Make it easier
- Do it lying down on your back (often easier to control)
- Don't lean your torso into the stretch very much
- Shorter holds
Make it harder
- Slightly deeper stretch over time (lean deeper with torso)
- Longer holds