Stretches For The Piriformis And Related Muscles
It is always best to warm-up the muscles for about 3-4 minutes before stretching. You can do this by jogging in place, jumping jacks, etc. Just to get the body warmed up.
These stretches should be performed on both sides of the body one to two times daily for treatment and then once each day after you have started getting some relief.
Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times. Remember: NEVER BOUNCE!
We are stretching not only the piriformis but also other muscles that it affects or is affected by. This will enhance the lengthening and softening of all muscles involved.
Quadriceps Stretch
Stand on one leg and hold on to a chair or wall. Bend your other leg and pull the heel towards your buttocks but not trying to touch it. Pull the knee away from body, thus increasing the angle between the heel and buttocks. Keep a bend in the supporting leg.
Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.
Psoas Stretch
Extend one leg behind your body. Bend your front leg and back leg, sinking down, keeping your hips forward. Knees does not bend past the toes on either leg. Be sure to keep the torso straight up and down during stretch.
Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.
Piriformis Stretch
Lie on your back. Put your left ankle on your right knee. Keep your head down on the ground.
Reach around the right thigh and pull your knee towards you as you push against the left knee with your left hand. This stretch can also be done seated in a chair.
Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.
Hips & Low Back Stretch
Lie on your back. Bend right leg and bring it up and over the opposite leg that is straight. Hold the right leg over with left hand and extend the right hand above your head.
Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.
Piriformis & Psoas Stretch
Sit on the floor with right leg straight out (or bent) behind you. Bring the left leg up and bend the knee to where there is almost a 90 degree angle between your ankle and your thigh
Slowly bend forward and bring your chest down to your heel. Keep the back straight during the stretch.
Hold the stretch for 2-3 seconds and repeat a second time on the same side. Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.
Tennis Ball Maneuver
Sit on the floor with both legs extended out and left leg bent to support body. Press with hands behind you to lift yourself up and place tennis ball in the area where it really hurts.
Slowly lower yourself down on to the ball. Roll around on it a little and then raise yourself back up. Work several areas if necessary.
Go to other side and repeat what you did on the first side. Repeat whole sequence 3-5 times.
Please see companion article on Piriformis Syndrome
