Stretching the piriformis muscle is one of the best ways to care for this necessary task. Be sure that you warm-up prior to doing it and stick within your limits. It is also recommended that you talk to a spine specialist before doing any type of activity that could affect your sciatic nerve.
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.