Stretching the Piriformis Muscle

Understanding the Piriformis Muscle

Are you experiencing sciatica-like pain? The root cause could be a tight piriformis muscle. The piriformis muscle is located deep within the gluteal region, just beyond the larger gluteus maximus. It begins at the sacrum (the triangular bone at the base of the spine) and runs diagonally to the femur (thigh bone). Its primary functions include external rotation of the hip joint (turning the leg and foot outward) and stabilizing the pelvis, especially when the opposite leg is in use.

Role in Sciatic Pain

The sciatic nerve runs directly beneath the piriformis muscle. When the piriformis muscle tightens or spasms, it can compress the sciatic nerve, resulting in sciatica-like symptoms such as shooting pain, tingling, or numbness that radiates down the leg.

Ways to Stretch the Piriformis Muscle

There are several ways to stretch the piriformis muscle. The best way to stretch depends on how tight the muscle is and what position is optimal for you.

Laying Down

One way to stretch the piriformis muscle is by lying on your back, bending both knees, crossing one ankle on top of the opposite knee. Next, gently bring your knee toward your body, or push your knee away from your body. For a deeper stretch, loop your hands around your hamstring on the supporting leg and gently pull your leg toward your body for a figure four stretch.

Sitting

A second way to stretch the piriformis muscle is to sit up in a chair. With a straight back, bend both knees and cross one ankle on top of the opposite knee. Gently push down on your knee or hug your knee toward your body. If it’s difficult to place your ankle above the knee, place your ankle on your shin, wrap a towel around your ankle, and gently slide your ankle toward your knee.

Standing or Sitting with a Tennis Ball

Using a tennis ball, stand against a wall. Place the tennis ball in your hand and place the ball between your hip and the wall. Roll the ball around until you find the area that feels tight, then gently massage for 1-2 minutes. You can also use the tennis ball method in a seated position, such as in a car or on a plane, by placing the tennis ball underneath your hip and rolling your hips for 1-2 minutes.

In this video, I’ll demonstrate each type of piriformis stretch.

A licensed physical therapist can help identify tightness in the piriformis and administer proper treatment. To schedule an appointment with a physical therapist at Sheltering Arms Institute, please visit www.shelteringarmsinstitute.com/contact-us or call (804) 764-1000.

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