- Standing Piriformis Stretch
Stand and put the painful leg over the other leg’s knee, lower the hips toward the floor at a 45-degree angle, while bending the knee of the standing leg, lean forward and extend the arms to be parallel to the ground. With a straight spine, hold for 30-60 seconds, and switch legs.
- Supine Piriformis Stretch
In a lying position with the knees bent upwards, cross the painful leg over the other by bending it upwards toward your chest. Then, with one hand, grab one knee, and the ankle with the other.
Pull gently toward the shoulder in line with the ankle, and hold for half a minute.
- Outer Hip Piriformis Stretch
While lying on the back, with the affected leg bent upward, place the foot near the back of the knee of the other leg. Then, tuck the foot and twist the leg to the opposite side by making the knee to face or touch the ground.
Put the arm on the knee, and raise the other in the air. Next, start lowering the other arm toward the opposite direction of the knee, and hold for 20 seconds. Then, switch legs and repeat.
- Buttocks Stretch for the Piriformis Muscle
With the hands and knees on the ground, drag the affected leg’s foot underneath the trunk and twist it toward the opposite side, close to the hip. The knee should point toward the shoulder.
Then, lower the head in order the forehead to touch the ground, and lean the forearms on the ground. With a straight pelvis, stretch the other leg behind you, and slightly push the hips towards the ground. Hold for half a minute and make 3 repetitions.
- Long Adductor (Groin) Stretch
Sitting on the floor, stretch the legs straight out and far apart. Then, slowly tilt the torso forward toward the ground and put the hands on the floor next to each other. Lean forward in an attempt to touch the elbows to the ground, and hold for 10 to 20 seconds.
- Hip Extension Exercise
With the hands and knees on the ground, and the hands aligned with the shoulders, tilt the weight off the painful leg and elevate the leg upward toward the ceiling. Slowly lower it, and make 15 repetitions.
- Side Lying Clam Exercise
You should lay on the side, in order the affected leg to be on top. Then, bend the legs backward to get an L shape, but one foot should remain over the other and the legs should be parallel to each other.
Next, lift the top knee upward, and slowly return it. Make 15 repetitions.
- Seated Stretch
You should start by sitting on a chair, with the affected leg over the other leg’s knee. Then, bring the chest forward and bend forward a bit, and hold for a few breaths. Then, try to bend a bit more, and remain thus for 30 seconds. Repeat with the other leg.
- Short Adductor (Inner Thigh) Stretch
Sit on the floor and put the soles of your feet together in front of the pelvis. With the opposite hands, hold the ankles, push downward with the knee in order to touch the ground with them, and hold for half a minute.
Release and in the next 30 seconds, flutter the legs in that position (like a butterfly).
- Supine Piriformis Side Stretch
Lying on the ground with the legs flat and the back straight, bend the painful leg upward, and put the foot on the outer side of the other leg, close to the knee.