Therapeutic exercise
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.
How to perform
- Starting position. Lie on your back with your knees bent.
- Step 2. Cross the ankle of the symptomatic side over the opposite knee, forming a figure-4.
- Step 3. Reach with both hands behind the lower thigh and pull it toward your chest.
- Return. Hold for 30 seconds, then repeat on the other side.
When not to perform
- Hip replacement — clear the movement with your surgeon first
- Acute groin 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
Clamshell
Strengthens the gluteus medius and the external hip rotators. Essential in hip osteoarthritis to reduce the compensatory Trendelenburg pattern during gait.
Glute Bridge
Strengthens the gluteus maximus and the posterior chain. Reduces the compensatory load on the lumbar musculature — a common pattern in people with gluteal weakness and an anterior pelvic tilt.
Hip-Flexor Lunge Stretch
Stretches the iliopsoas and rectus femoris, frequently shortened in sedentary patients with sciatic pain, and reduces traction on the lumbar spine.