10 Best Exercise of Piriformis Muscles Stretches

ByAgkidzone Staff

Updated: Sep 23, 2024

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The piriformis muscle plays a crucial role in our daily movements, acting as a key player in lower body mobility. Nestled deep within the glutes, it's one of the primary muscles that help rotate the legs at the hips. Whether you're running, cycling, playing sports, or even just sitting at your desk for eight hours straight, the health of this muscle is essential. However, tightness in the piriformis can cause significant discomfort. In fact, for some individuals, this tightness can escalate into sciatica—a condition where inflammation compresses the sciatic nerve, leading to even more pain. At the end of the day, keeping your piriformis muscle healthy can make a world of difference in your overall comfort and mobility.

Supine Twist

Lie on your back with your legs extended straight. First, lift your left leg, bending at the knee. Then, gently grasp the outside of your left knee with your right hand and draw your left leg toward the floor on your right side. As you do this, your left hip will lift off the ground. Hold the stretch for at least 15 seconds. After that, release and repeat with the other leg. Finally, go through the entire sequence again on both sides to maximize the benefits.

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Hip Rotator Stretch

Lie on your back with your knees bent and feet flat on the floor. Place your left ankle on your right thigh, just below the knee, keeping your left foot flexed. Using your left hand, or simply the strength of your left leg, focus on moving the left knee away from you until you feel a stretch in your outer hip and thigh. If you're fairly flexible, you can lift your right leg off the ground and hold it behind the thigh, drawing the right knee toward your chest. Hold for at least 15 seconds, then release and repeat on the other side.

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Lower Ab Strengthener

Pain in the piriformis often stems from poor posture and abdominal weakness. Therefore, strengthening the lower portion of your abs will help support the piriformis and surrounding muscles.

To begin, lie on your back with knees bent and feet flat on the floor. Activate your core by drawing your belly button toward your spine. Next, lift your left leg, bringing your knee toward your chest until it's directly above your hip. Hold this position while bringing the right knee alongside the left one. Now, slowly lower the left leg, resting the foot flat on the floor. Then, follow by lowering the right leg. Repeat this movement, working up to 10 repetitions. Remember to switch between starting with the left leg and starting with the right.

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Seated Stretch

Sitting in a firm chair, cross your left leg over your right knee. Then, bend forward from the waist, pressing your chest toward your lap, keeping your back straight and shoulders relaxed. Bend until you feel the stretch, then hold that position for 30 seconds. Afterward, return to an upright position, switch legs, and repeat. This stretch is great for those who spend a lot of time sitting, as it can help alleviate tightness accumulated throughout the day.

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Groin Stretch

Sit on the floor and stretch both legs straight in front of you. Next, separate them as wide as possible, but ensure you can still sit upright—don't let your pelvis fall back. Alternatively, you can sit up on a folded towel or block. Place your palms flat on the floor in front of you, and gently bend forward, going only as low as you can while keeping your back straight. Hold this stretch for 30 seconds. If dropping the chin and rounding forward feels good, you can do so mindfully. This stretch not only helps the piriformis but also benefits the inner thighs.

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Sitting Piriformis Stretch

Sit on the floor with your feet in front of you. Bend your left leg and cross it over your straight right leg, placing the foot flat on the floor just outside the right shin or knee. Place your left hand about a foot behind your seat for support, and wrap your right arm around your left knee. Alternatively, you can place the outside of your right elbow against the outside of your left knee. Inhale to sit up straight and tall, then exhale to twist to the left. Hold for about 30 seconds, continuing to inhale to lengthen and exhale to deepen the twist. Return to facing forward on an exhale, and repeat on the other side. This stretch can also be done with the foot of the bent leg placed inside the other knee.

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Clamshell

Lie on your left side with your legs stacked. Extend your left arm above your head or bend at the elbow, and rest your head on your arm. Do not prop yourself up on your elbow. Bend your knees so that your lower body creates an obtuse angle. Keeping your feet together, lift your right knee toward the ceiling; avoid letting the hips fall back or forward. Then, lower the knee. Repeat 10 times before rolling over and repeating on the right side. This exercise strengthens the hip abductors, which support the piriformis.

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Inner Thigh Stretch

Sit on the floor and bend your knees out to the sides, placing the soles of your feet together. Instead of pulling the heels in close to the groin, move them out so there's at least a foot between them—this will stretch the outer thigh rather than the inner. Holding the ankles or feet, use your leg muscles to draw the knees toward the ground. You can also lean forward and use your elbows to assist with this movement, but be careful not to over-stretch. Once you feel a stretch, hold the position for 30 seconds. This stretch helps improve flexibility in the hips and thighs.

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Recovery Stretch

When doing a stretching routine, any kind of exercise, or even after sitting at a desk for a few hours, you can relieve tightness in the lower back and hips with a recovery stretch. Lie on your back, with knees bent and feet flat on the floor. Draw your knees toward your chest and wrap your arms either behind your knees or over your shins. Then, gently pull your knees toward your chest. Hold this position, with your knees as close to your chest as possible, shoulders relaxed, and the small of your back flat on the floor. Sometimes, rocking side to side can offer further relief. This simple stretch is a great way to wind down and release tension.

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Include a Proper Warm-Up

Whether you're performing stretches or working out, take the time to warm up your muscles before you begin any activity. The piriformis is one of the muscles in the lower body that moves and rotates the legs. Therefore, walking or light jogging for five minutes before stretching or exercising gets the blood flowing, improves performance, and reduces the risk of injury. After all, an ounce of prevention is worth a pound of cure.

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