A woman lies face down on the floor leaning on her straightened hands. Right leg is bent at the knee and placed on the right from the body . A man sits behind her on his knees and explains the exercise by articulating with his hands.

Piriformis Syndrome

Piriformis stretch Exercises

Body Part:
Buttocks

Equipment:
Massage Ball

Level:
Beginner

Roland Liebscher-Bracht in a white shirt is kindly smiling.

Roland Liebscher-Bracht

Germany’s trusted pain specialist

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Roland & Petra

THE PAIN SPECIALISTS

Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.

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Stretch Your Piriformis with These Exercises!

Once you dread hearing the words “Please, have a seat,” it’s time to do something about your aching behind. Luckily, this couldn’t be easier! The only thing you need to do to stop the pain in your buttocks is to stop the culprit cold in their tracks: the piriformis muscle. We’ll be your partners in crime. Together, we’ll stretch that piriformis of yours until the pain vanishes. Check out our video to view the exercises. Afterwards, you may want to read the written instructions down below.

Relieve Piriformis Syndrome

Download our FREE PDF guide featuring our 6 most effective exercises against Piriformis Syndrome and buttock pain. 

A preview of the Liebscher & Bracht's guide against piriformis syndrome with the front page on the left side.
All gain. No pain.

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This piriformis stretch routine encompasses two stretching exercises and a relaxing foam rolling massage with a massage ball. If you do the exercises regularly, you can keep your piriformis happy.

Step 1 — Stretching Exercise

Exercise 1

    Get down on all fours. Then lower your hip until your legs are on the floor. Keep your arms stretched. Be careful to move your groin to the ground, not your stomach. Hang in there for two minutes.

    Then bend one of your legs: place the sole of its foot on inside of the other leg. Keep the stretch for a minute.

    Switch the leg and repeat the sequence.

    Leave the position. Kneel down and move your torso and head to the floor. Let your arms hang loosely to the side of your body. Do this briefly, then you’re done. This ends the first exercise.

    A woman lies on her stomach on the floor, leaning on her hands stretched out in front of her. A man sits behind her on his knees and explains the exercise by articulating with his hands.

    Piriformis Stretch: Starting Position
    A woman lies face down on the floor leaning on her straightened hands. Right leg is bent at the knee and placed on the right from the body . A man sits behind her on his knees and explains the exercise by articulating with his hands.

    Piriformis Stretch: Right Side
    A woman lies on her stomach on the floor, leaning on her hands. Right leg is bent in the knee and stretched to the side. A man sits behind her on his knees.

    Piriformis Stretch: Left Side
    A woman sits on her knees and bends over at the hips. Her forehead touches the floor and hands lie along her body.

    Piriformis Stretch: Counter-Movement

    Exercise 2

    Go down on all fours again. Lift up one of your legs and stretch it out. Point it slightly to the side. Hold this position for two minutes while keeping your body as straight as possible. Then leave the position.

    A woman is on a mat on all fours.

    Piriformis Stretch: Initial Position
    A woman stands on all fours. She raised her straightened left leg and moved slightly to the right. A man sits behind her and helps to execute this exercise.

    Piriformis Stretch: Target Position

    Step 2 — Foam Rolling massage

    A woman is massaging her buttocks with a massage ball.

    Exercise 1

    You need: our midi massage ball OR something similar in shape

    Sit down on a mat and stretch out your legs. Place the ball underneath your buttocks. Now perform spiraling motions with it. Be careful not to put all of your weight on the ball, lest you might hurt yourself. Move slowly and massage yourself gently. You may shift your weight around to achieve a good angle to foam roll.

    Relieve Piriformis Syndrome

    Download our FREE PDF guide featuring our 6 most effective exercises against Piriformis Syndrome and buttock pain. 

    A preview of the Liebscher & Bracht's guide against piriformis syndrome with the front page on the left side.
    All gain. No pain.

    I agree to the terms and conditions of the privacy policy.

    Did this contribution help you?

    Then we would be happy if you shared it with your friends: