All about the Piriformis Stretch
(Pilates)
BENEFITS & MUSCLES WORKED: Hips, Flexibility, Range of Motion, Lower Back, Reduction of Sciatica Pain
START POSITION: Classic Pilates Start Position
Watch: my Piriformis Stretch video
NOTES: Difficulty Rating: 65%
From the start position, bring one foot up and place it across the top of the other leg, on the thigh just above the knee. Reach forward and clasp around the hamstring area of the other leg, just above the knee. Note that one arm should go through your legs, and the other arm should go around the outside of the leg to be clasped. Then, knot your fingers together to form a solid grip and gently pull the leg backwards toward your head.
If your neck is uncomfortable, then you can support it with a pillow. Hold for a few seconds, then repeat on the other leg. Be careful with the Piriformis Stretch because it creates a huge stretch on what is essentially a tiny (but essential) muscle.
4 Top Tips for doing the Piriformis Stretch with perfect form:
The piriformis stretch is an excellent way to release tension in your hips and glutes. It can help improve flexibility, reduce pain, and prevent injuries.
- Lie on your back with your knees bent and feet flat on the floor
- Cross your right ankle over your left thigh, just above the knee
- Gently pull your left thigh towards your chest, holding it behind the thigh or in front of the shin
- Hold the stretch for 20-30 seconds, feeling the stretch in your right buttock
Repeat on the other side.
Location of the Piriformis muscle:
3 excellent external videos – why the Piriformis Stretch is crucial for your workout (external links)
(Sciatica? – Learn how to fix it yourself!)
Piriformis Syndrome – Home Stretches & Exercises
How to INSTANTLY Relieve Piriformis Pain
Your Piriformis Isn’t Tight, it’s WEAK! [4 Exercises to Get it Strong]
For people with Lower Back problems, the Piriformis Stretch is
often prescribed by a Physiotherapist or Doctor, along with a few other simple and effective moves:
