Piriformis Stretch #1
Begin on all fours.
Place the left foot
across and underneath
the trunk of the body so
that the left knee is
outside the trunk.
Extend the right leg
straight back behind the
trunk and keep the
pelvis straight. Keeping
the left leg in place,
scoot the hips backwards
towards the floor and
lean forward on the
forearms until deep
stretch is felt. Do not
force body to floor.
Hold stretch for 30
seconds, then slowly
return to starting
position and change
sides. Aim to complete a
set of three stretches
on each side.
Piriformis Stretch #2
Sit with good posture on
a chair or exercise
ball. Lift right leg off
the floor and cross it
over left leg with your
knee pointing to the
side. Place right hand
on right knee. To
intensity stretch, bend
from the waist, bringing
the chest closer to your
legs. For variation,
turn chest toward left
leg. Release and repeat
left side. Aim to
complete a set of three
stretches on each side.
Piriformis Stretch #3
To help you maintain
your balance, you can
lean against a wall or
tree. Start by raising
your knee in front of
you. Slowly swing your
knee across your body
and hold for ten
seconds. Repeat with
other knee. Aim to
complete a set of three
stretches on each side.
