Therapeutic exercise
Supine Figure-4 Stretch
A more intense variant of the piriformis stretch. Appropriate for chronic piriformis syndrome when the basic stretch has become insufficient.
How to perform
- Starting position. Lie on your back with your knees bent and your feet flat.
- Step 2. Cross the ankle of the affected side over the opposite thigh (figure-4).
- Step 3. Reach both hands around the supporting thigh from behind and pull it toward your chest.
- Return. Gently press the crossed knee outward with your elbow.
When not to perform
- Hip replacement
- Acute pubic pain
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Supine Piriformis Stretch
Safely stretches the piriformis, reducing compression of the sciatic nerve by the muscle — a frequent cause of deep gluteal pain with radiation.
Seated Piriformis Stretch
A piriformis stretch adapted for patients who cannot lie down comfortably. Useful in the office or during work breaks.
Hip External Rotator Strengthening
Strengthens the hip external rotators with a resistance band. Focuses on restoring balance between the piriformis and its synergists, reducing focal overload on the piriformis itself.