We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.
Health

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

What are the Different Types of Piriormis Exercises?

M.C. Huguelet
By
Updated: May 17, 2024
Views: 6,837
Share

The piriformis is a muscle located within the buttocks which assists with movement of the hip and thigh. Tightness of the piriformis can result in 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 soreness in the buttock, the hip, or the back of the leg. Luckily, the symptoms of this condition can be eased with a few muscle-stretching piriformis exercises. Among the most effective piriformis exercises are the supine piriformis stretch, the seated piriformis stretch, the hip abduction, and the prone hip extension.

One of the most useful piriformis exercises is the supine piriformis stretch. To perform this exercise, lie on the back with the knees drawn in toward the body. Cross the sore leg over the other leg and then “hug” the thighs, linking the hands together behind the knees. Now use the arms to gently pull the legs in the direction of the chest, holding for ten to 20 seconds. A good stretch should be felt in the buttocks.

Also helpful is the seated piriformis stretch. Begin this move by sitting on the floor with the legs fully extended. Bend the affected leg as if assuming a cross-legged position. Grasping the ankle of the bent leg with the hands, gently draw the foot up into the chest, stopping before the stretch becomes painful. Hold this position for ten to 20 seconds.

Some thigh-toning exercises, such as the hip abduction, double as piriformis exercises. To perform this move, secure one end of a knotted exercise band in a doorway. Stand with the unaffected leg next to the door and loop the loose 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. Perform two to three sets of ten repetitions.

Finally, sore piriformis muscles often respond to the prone hip extension. Start this move by lying face down on the floor, placing a pillow under the hips for comfort if desired. Raise the foot of the affected knee until the lower leg is perpendicular to the thigh. Using the buttock muscles, lift the bent leg until the knee is approximately six inches off the ground. Hold this position for five to ten seconds, lower, and repeat for a total of ten to 15 repetitions.

Share
WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
M.C. Huguelet
By M.C. Huguelet
Cate Huguelet, a Chicago-based freelance writer with a passion for storytelling, crafts engaging content for a wide range of publications, including WiseGeek. With degrees in Writing and English, she brings a unique perspective and a commitment to clean, precise copy that resonates with readers. Her ability to understand and connect with audiences makes her a valuable asset to any content creation team.

Editors' Picks

Discussion Comments
M.C. Huguelet
M.C. Huguelet
Cate Huguelet, a Chicago-based freelance writer with a passion for storytelling, crafts engaging content for a wide...
Learn more
Share
https://www.wisegeek.net/what-are-the-different-types-of-piriormis-exercises.htm
Copy this link
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.