Piriformis syndrome is a common condition that occurs when the piriformis muscle, which is located deep in the buttocks, becomes tight or spasms. This can lead to pain and discomfort in the lower back, hips, and legs. Stretching the piriformis muscle can help alleviate these symptoms and improve flexibility.
The top 3 piriformis stretches that you can do at home to help relieve pain and improve your flexibility include:
Seated Piriformis Stretch: The seated piriformis stretch is a great way to stretch the piriformis muscle while sitting down. To do this stretch, sit on the edge of a chair or bench with your feet flat on the floor. Cross your right ankle over your left knee, and then gently press down on your right knee to feel a stretch in your right buttock. Hold this position for 30 seconds, and then repeat on the other side.
Pigeon Pose: A yoga pose that is great for stretching the piriformis muscle. To do this stretch, start on your hands and knees. Bring your right knee forward, and place it behind your right wrist. Bring your right ankle to your left knee. Keep your left leg extended behind you. Slowly lower your body towards the ground and hold for 30 seconds. Repeat on the other side.
Tennis Ball Piriformis Stretch: A tennis ball can be a great tool for stretching the piriformis muscle. To do this stretch, sit on the floor with your legs extended in front of you. Place a tennis ball behind your right hip, and then lean your body weight into the ball to massage and stretch the piriformis muscle. Hold this position for 30 seconds, and then repeat on the other side.