Therapeutic exercise
Seated Piriformis Stretch
A piriformis stretch adapted for patients who cannot lie down comfortably. Useful in the office or during work breaks.
How to perform
- Starting position. Sit upright in a chair with your feet flat.
- Step 2. Cross the ankle of the affected side over the opposite knee (figure-4).
- Step 3. Keeping your spine upright, hinge the trunk forward from the hip.
- Return. Hold for 30 seconds and switch sides.
When not to perform
- Acute low back pain with radiation
- Hip replacement
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.
Supine Figure-4 Stretch
A more intense variant of the piriformis stretch. Appropriate for chronic piriformis syndrome when the basic stretch has become insufficient.
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.