Stretching Exercises
Piriformis Stretch
The piriformis is a deep buttock muscle close to the sciatic nerve. Stretching it and the surrounding glutes eases buttock pain and stiffness, and is often part of managing sciatica-type symptoms.
What it does
Tight deep hip rotators cause buttock ache and can irritate the sciatic nerve. Stretching reduces tension.
You will often see it in our programmes for lumbar spondylosis, trochanteric bursitis and hip osteoarthritis, and it features in our sciatica physiotherapy programmes.
How to do it
- Figure four: lie on your back with knees bent. Cross the right ankle over the left knee.
- Draw the left thigh towards your chest until you feel a stretch in the right buttock. Hold 30 seconds.
- Glute stretch: lie on your back and pull the right knee towards the left shoulder. Hold 30 seconds.
- Switch sides.
How much
2 to 3 holds each side, once or twice a day.
Common mistakes
- Forcing the knee down.
Stop and check with us if
- You have hip replacement precautions against crossing the legs.
- Leg pain spreads further.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Is sciatica caused by the piriformis?
Can I do this seated?
Related treatments
Sciatica Physiotherapy
Nerve decompression and rehab for pain travelling down the leg.
Learn more SpineLumbar Spondylosis
Age-related wear in the lower back, and why strength and movement matter more than the X-ray report.
Learn more HipTrochanteric Bursitis
Outer hip pain lying on your side or climbing stairs. Now understood mainly as a tendon problem.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.