Piriformis Stretch
A targeted stretch for the deep glute muscles that can contribute to hip and sciatic-type discomfort when tight.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Lie on your back with both knees bent.
Cross your right ankle over your left thigh, making a figure-four.
Reach through and gently pull your left thigh toward your chest.
Feel a stretch in the right glute and hold for 30 seconds.
Switch sides and repeat.
Benefits
- Relieves tightness in the deep glutes
- May ease sciatic-type discomfort
- Improves hip comfort while sitting
- Simple to perform anywhere
Precautions
- Stretch to a gentle pull, not pain
- Avoid if it reproduces sharp radiating pain
- Support the head with a small pillow
Common Mistakes to Avoid
- ✕Pulling too aggressively
- ✕Lifting the head and tensing the neck
- ✕Holding the breath
Make it harder
- Perform seated in a chair for a deeper angle
Make it easier
- Keep the foot on the floor and gently open the knee outward
Related exercises
Bird Dog
A core-stability exercise that trains the muscles supporting your spine by extending opposite arm and leg while keeping the torso still.
Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.
Hip Flexor Stretch
A kneeling stretch that lengthens the hip flexors, which often shorten from prolonged sitting and can pull on the lower back.