Piriformis Stretch

The piriformis is a deep muscle of the hip, lying beneath the glute along the outer/rear portion of the hip. It functions to rotate the hip out, laterally in conjunction with other hip muscles. Sudden changes of direction, like a running back’s stutter step, or a basketball player’s crossover fake, are made possible by this muscle.

When this muscle is weak or tight, knee and hip stability is compromised and these joints can be more prone to injury. Also, a tight piriformis muscle can compress the sciatic nerve, causing pain in the hip.

Avoid these problems by performing this piriformis stretch!

The Stretch

Lay on your back, with your left knee raised.

Swing your right ankle up so that it rests on your left knee as shown. Your right foot should be past your left knee.

Grasp your left knee, and keeping your right hip down as best as possible, pull your left knee toward your chest.

Keep your hips, back, neck and head flat on the ground.

You should feel a good stretch in your outer/rear right hip.

Hold for 30 seconds.

Repeat with other leg.