HIP FLEXOR
Piriformis Stretch
Unlock Your Hips & Relieve Sciatica Pain
The Piriformis Stretch is like untangling a stubborn knot in your hips. It targets that sneaky deep glute muscle (the piriformis) that often causes sciatic nerve pain. Perfect for runners, desk workers, or anyone battling stubborn hip tightness!
💪 Key Benefits
✅ Sciatica Relief – Eases pressure on the sciatic nerve
✅ Hip Flexibility – Loosens tight outer hip rotators
✅ Improved Mobility – Helps with squats, running, and sitting pain-free
✅ Lower Back Comfort – Reduces compensatory tension in the spine
✅ Pre-Workout Prep – Warms up glutes before exercise
Piriformis Stretch Exercise
📋How To Stretch Piriformis Muscle
1️⃣ Sit on the Floor
Extend legs straight (like a seated “L” shape).
2️⃣ Cross One Leg Over
Right ankle rests just above the left knee (knee bent outward).
3️⃣ Hug Your Knee
Gently pull the left thigh toward your chest until you feel a deep glute stretch.
4️⃣ Hold for 20-30 Seconds
Breathe into the tight spots imagine melting tension away.
5️⃣ Switch Sides
Repeat on the other leg for balanced flexibility.
🔥 Modifications:
- Beginners: Do it lying down (supine figure-4 stretch).
- Advanced: Lean forward slightly to intensify the stretch.
📊 Quick Reference Table
Aspect | Details |
Muscles Worked | Piriformis, Glutes, Hips |
Difficulty | Beginner to intermediate |
Best For | Flexibility, Sciatica relief |
⚠️Safety Check:
1️⃣ Cushion Your Hips – Sit on a folded blanket if hips feel stiff
2️⃣ Ankle Anchor – Keep crossed foot flexed to protect the knee
3️⃣ Spine Check – Maintain a slight forward lean from hips, not lower back
4️⃣ Pressure Gauge – Only stretch to 7/10 intensity – no sharp pain!
🚫 Common Mistakes
1️⃣ Knee Wrestling – Never force the bent knee downward
2️⃣ Turtle Back – Avoid rounding shoulders forward
3️⃣ Uneven Hips – Keep both sit bones firmly grounded
Quick Tip:
Imagine your piriformis is like a stubborn jar lid gentle, consistent pressure works better than force! 🫙