Stretches & Exercises for Piriformis Muscle Pain

Basic Piriformis Stretch

Put the calf of your painful buttock across the other knee. Reach under your knee and pull it towards you.

Hip Twist

Extend your affected leg out across your body while twisting your torso in the opposite direction.

Sitting Hip Stretch

This is a great stretch at work! Just pull your painful leg up and across your body. You should feel a good stretch in your outer hip.

Kneeling Hip Flexor Stretch

Since tight hip flexors are the most common cause of piriformis syndrome, this simple stretch can help treat those tight hips. Rotate your pelvis upwards as you extend out over the bent leg.

Advanced Kneeling Hip Flexor & Quadricep Stretch

This is an advanced version of the previous stretch. As you extend out, use your hand to pull up your other leg from behind you to get a good stretch in both your quadricep and hip flexor.