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Piriformis syndrome, caused by a strained muscle in the buttocks, can lead to sciatic nerve irritation and pain. Stretching exercises like supine piriformis stretch, seated piriformis stretch, hip abduction, and prone hip extension can help relieve symptoms.
The piriformis is a muscle located inside the buttocks that assists in hip and thigh movement. Piriformis strain can cause irritation of the sciatic nerve, which passes through the muscle on its way from the back to the leg. This condition, known as piriformis syndrome, is usually felt as burning or pain in the buttock, hip, or back of the leg. Fortunately, the symptoms of this condition can be relieved with some piriformis muscle stretching exercises. Among the most effective piriformis exercises are the supine piriformis stretch, seated piriformis stretch, hip abduction, and prone hip extension.
One of the most useful piriformis exercises is the supine piriformis stretch. To perform this exercise, lie on your back with your knees pulled in towards your body. Cross your sore leg over the other leg and then “hug” your thighs, joining your hands behind your knees. Now use your arms to gently pull your legs towards your chest, holding the position for ten to 20 seconds. A good stretch should be felt in the buttocks.
The seated piriformis stretch is also helpful. Begin this movement by sitting on the floor with your legs fully extended. Bend the affected leg as if in a cross-legged position. Grasping the ankle of your bent leg with your hands, gently pull your foot up to your chest, stopping before the stretch becomes painful. Hold this position for 20-20 seconds.
Some thigh toning exercises, such as hip abduction, double as piriformis exercises. To perform this move, secure one end of a knotted exercise band into a doorway. Stand with the good leg near the door and wrap the free end of the exercise band around the ankle of the affected leg. Keeping the knee fully extended, lift the leg out to the side and then lower it. Perform two to three sets of ten repetitions.
Finally, sore piriformis muscles often respond to hip extension in the prone position. Begin this move by lying face down on the floor, placing a pillow under your hips for comfort if desired. Lift the foot of the affected knee until the lower leg is perpendicular to the thigh. Using the muscles in your glutes, lift your bent leg up until your knee is about 6 inches off the ground. Hold this position for XNUMX-XNUMX seconds, lower and repeat for a total of XNUMX-XNUMX repetitions.
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