The piriformis stretch is a simple exercise that can help relieve tightness in the buttock and hip area. It is performed in a comfortable seated position, making it easy to do at home, at work, or while travelling.
This stretch targets the piriformis muscle, a small muscle located deep in the buttock. The piriformis plays an important role in controlling hip movement and stabilising the hip joint when we walk, sit, and change direction.
When this muscle becomes tight or irritated it can contribute to discomfort in the buttock, hip, or sometimes down the back of the leg. In some cases this can feel similar to sciatica.
Regularly stretching the piriformis can help improve flexibility around the hip and reduce tension in the surrounding muscles.
How to Perform the Seated Piriformis Stretch
- Sit upright in a chair with both feet flat on the floor.
- Cross the ankle of the affected leg over the opposite knee so the leg forms a figure four shape.
- Keeping your back straight, gently lean your upper body forward from the hips.
- You should feel a stretch in the buttock of the crossed leg.
- Hold the stretch for around 20 to 30 seconds while breathing normally.
- Slowly return to the starting position.
- Repeat the stretch two to three times on each side.
Helpful Tips
• The stretch should feel gentle and comfortable, not painful.
• Keep your back straight rather than rounding your shoulders forward.
• Move slowly into the stretch rather than forcing the position.
• If the stretch feels too strong, simply lean forward less.
When This Exercise May Help
This stretch may be helpful for people experiencing:
• tightness in the buttock muscles
• stiffness around the hips
• discomfort when sitting for long periods
• symptoms sometimes associated with piriformis irritation
As with any exercise, if the movement causes pain or worsens your symptoms it is best to stop and seek advice from a healthcare professional.
Including gentle stretching and regular movement throughout the day can play an important role in maintaining healthy hips and reducing muscular tension.
