The piriformis is an important muscle in helping to rotate your hip and turn your foot and leg outward. It’s a part of the muscle group referred to as the “lateral hip rotators.” When the piriformis muscle becomes irritated, you may feel spasms and pain in your buttock region.
“Developing pain in the buttock region or down the leg is typically described as ‘piriformis syndrome’ or ‘sciatica,’ but it can also be the result of different underlying causes,” says Meghan Curle, registered physiotherapist at Evolve Physiotherapy and Collaborative Care in Whistler, BC. “It is important, if these symptoms occur suddenly or do not respond to stretches, that you talk to your doctor, physiotherapist, or other trusted health care practitioner to best understand the cause of your symptoms.”
“Often different people prefer one of the following stretches over the others based on previous injury, flexibility, or a more convenient position. Select one or two that feel comfortable for you and do them well, rather than attempt to do them all,” explains Curle.
Supine “figure-4” piriformis stretch
“[This is] a comfortable and easy go-to stretch for the hip that is often well tolerated and effective,” says Curle.
- Lying on your back with your knees bent upward, cross one leg over the other so that your ankle rests just above your knee.
- Reach behind your bent knee to grasp your thigh with both hands. Allow your head to remain relaxed on the floor. Grab your knee with one hand and your ankle with the other
- Gently pull the bent leg up and across your body until you feel a stretch in your gluteal area.
- Hold for 30 to 60 seconds and release.