Piriformis muscle stretching: Health benefits, types and How to do?

Piriformis stretching is an important exercise to improve flexibility of gluteal region, has many health benefits and reduce the risk of injury such as sciatica pain, Back pain and Piriformis syndrome.

What is piriformis stretching?

The piriformis muscle is situated in the gluteal region below the gluteus maximus. This muscle is the flat pyramidal shape and one of the six muscles of the lateral rotator group. The name piriformis is arrived from Latin, meaning “pear-shaped”. The piriformis muscle begins from the front part of the sacrum. It is connected to the second, third and fourth sacral vertebra and from there it is attached to the upper surface of the thigh bones.

The piriformis is responsible for externally rotating the femur during hip extension. To get an idea of this motion, while sitting, raise one leg and cross it over the other so that your outside ankle is placed against the knee of the other leg. The second main function of the piriformis is the abduction of the femur with hip flexion. This is mostly important for walking. This abduction of the thigh transfer body weight to the opposite side of the foot is raised. Without this person would fall.

Although many people might not know about the piriformis muscle, they might be known for sciatic pain. This is because the sciatic nerve runs under the piriformis or for some people the sciatic nerve will pass through the muscle.
Stretching of piriformis muscle gives too many benefits during your daily life activities.

What are the advantages of doing Piriformis stretching?

There are some common advantages you can gain by doing Piriformis stretching:

• Helps to reduce ankle and knee Pain: When the piriformis muscle becomes tight the routine activity of walking can be an actual pain. The knee joint is under too much strain forming an unbalanced joint. The exterior of the knee joint becomes too tight making the interior of the joint weaker. This imbalance can cause knee and ankle pain.
• Alleviates Sciatic Pain: The sciatic nerve pass through the piriformis area and whenever there is too much pressure due to tight piriformis muscles there is a chance to feel sciatic like pain. This extra pain can make your glutes and hips numb or send shooting pain downwards to your legs. By stretching this muscle, the strain on the sciatic nerve is reduced.
• Relieve Lower Back Pain: Tight piriformis muscle causes lower back pain. By stretching the piriformis muscles you can relieve stress on your lower back as your hip’s range of motion will increase.
• Alleviates Plantar Fasciitis: Plantar fasciitis is when the fascia becomes swollen. A person with very tight piriformis muscles is walking like ducks which puts too much stress on the soles of the feet. Releasing the piriformis can fix your body mechanics thus relieving nagging injuries like plantar fasciitis.
• Eases Risk of Injury: By stretching the piriformis muscles you will reduce the chances of happening potential injuries. A person who enjoys sports or activities requiring running or any unexpected change of direction needs to stretch their piriformis muscles to prevent injuries or muscle tears.
• Good Overall Muscular Function: Tight piriformis muscle causes decreased range of motion in the lower back and hips. Piriformis stretches can help us move better through a complete range of motion.
• It also increases blood circulation to that area and gives nutrients to muscles.
• Increases range of motion to hip joint such as, the hip abduction and hip extension and lateral rotation of the hip.

What are the types of piriformis stretching?

There are so many exercises to stretch piriformis muscle are :

• Standing Piriformis Stretch
• Standing Step Behind Piriformis Stretch
• Short Adductor Stretch
• Long Adductor Stretch
• Half Spinal Twist
• Supine Piriformis Stretch
• Lying Knees Side Stretch
• Knee to Chest
• Sleeping Pigeon
• Outer Hip Stretch
• Seated Piriformis Stretch
• Modified Pigeon Stretch
• Seated Piriformis Leg Cradle Stretch
• Lying Side Clam-shell
• Glute Bridge With Feet Externally Rotated
• Prone Adductor Side Stretch
• Kickback
• Fire Hydrant

STANDING PIRIFORMIS STRETCHING

How to: Begin with feet hip-width apart next to a wall to help with balance.
Put leg with pain over the knee of your opposite leg.
Let go of your hips down and back as much as you can while bending the leg you are standing on.
Hold this standing pose for 20 – 30 seconds
Repeat with the opposite leg and repeat 3-4 times on each side.

STANDING STEP BEHIND PIRIFORMIS STRETCH

How to: Stand up with feet hip-width apart.
Step back then do an internal rotation of your hip pointing your toes inward.
Then do an internal rotation of the front foot by turning toes inward.
Rotate the hips to the side of your back leg then transfer your weight to your back leg.
Pause for 30-60 seconds and release.

SHORT ADDUCTOR STRETCH

How to: While sitting on the floor, place the soles of your feet together in front of the pelvis.
Hold both ankles with the opposite hands (right hand – left ankle and vice versa).
Slowly push downward with your knees the try to touch the floor with them.
You need to hang on right before any pain occurs, which means that if you feel pain, go reverse an inch or two and stay there.
Hold for 15 – 30 seconds, release, and flutter the legs in that position for 30 seconds.

LONG ADDUCTOR STRETCH

How to: Sitting on the ground, extend your legs straight out in front of you, widen them as far apart as possible.
Put your hands on the ground next to each other while angling your upper body forward toward the floor.
Bend forward and put your elbows on the floor. If you experience pain, stop right there.
Remain in the position for 20 -30 seconds and release.

HALF SPINAL TWIST

How to: Take a sitting position on a mat, your spine is straight and your both legs are straight in front of you.
Cross one leg over the opposite to the outer thigh.
Rotate towards the crossed leg resting your elbow on your knee and your other hand on the mat/ground behind you When you feel stretched, pause in that position for 30 seconds.
Repeat with the opposite leg.

SUPINE PIRIFORMIS STRETCH

How to: Lie down on your back with knees bent and feet on the ground.
Blend your sore leg over your other leg.
Put your hands under your unaffected leg and pull towards you.
Hold for 40-60 seconds and release.
Do it on the opposite leg.

LYING KNEES SIDE STRETCH

How to: Lie down on the mat with your legs extended.
Bend your both knees and brings them towards your chest.
Place arms out to your sides.
Rotate your knees to the side so they place on the ground.
Pause for 30-60 seconds and release.

KNEE TO CHEST

How to: Lie down on the back with legs stretched out.
Bring your left leg up towards your chest.
Pull knee towards the right shoulder.
Pause for 15 – 30 seconds and release.
Repeat with right leg.

SLEEPING PIGEON STRETCH

How to: Get down on the ground on your hands and knees.
Bring your one knee up towards the hands then fold your knee under the middle of the body with your outer ankle against the ground.
Extend out your other leg behind you while placing your elbows on the floor in front of you.
Lean down and push hips towards the ground.
Hold this position for 40-60 seconds.
Repeat with the opposite leg.

OUTER HIP PIRIFORMIS STRETCHING

How to: Take a supine position then turn on your right side bringing your left foot up placing your left foot on the back of your right leg’s upper calf.
Place your right hand on your left knee pressing towards the ground.
Reach up with your left arm, keeping it straight and rotate away to the left side as far as possible.
Pause this stretch for 20-30 seconds and release.
Repeat with the right leg.

SEATED PIRIFORMIS STRETCHING

How to: Take a sitting position on a chair.
Then lift your right leg upward by bending your knee and placing your outer ankle on your left knee.
Maintain your back straight then lean forward.
When you feel a stretch, stop there for 30-60 seconds and return to start.
Repeat on the left side.

MODIFIED PIGEON STRETCH

How to: Sit down with your knees bent.
Lower knee on the ground straight in front of you so that your outer ankle is against the ground with your knee bent at 90 degrees.
Bring the opposite leg behind you with your knee bent.
Lean forward, when you feel stretched hold there for 30 seconds.
Repeat with the opposite leg.

SEATED PIRIFORMIS LEG CRADLE STRETCH

How to: Sit down on the floor with legs out in front of you.
Bend your right knee and bring your foot up towards the chest.
Grab your bent leg’s ankle with your hands and pull towards you.
Hold that pose for around 20-30 seconds and release.
Repeat on opposite side leg.

LYING SIDE CLAM SHELL

How to: Lie down on the side of your body.
Bend your both legs back, holding one foot over the other and keeping your legs side by side to each other.
You should be forming an “L” shape.
Maintaining your feet together, raise the top knee while keeping the rest of your body in the starting position.
Slowly bring your knee to the starting position.
Repeat 10-15 times.

GLUTE BRIDGES WITH FEET EXTERNALLY ROTATED

How to: Take a supine position with knees bent and feet flat on the ground, hip-width apart and arms to your either side.
Move your toes outwards.
Drive through the heels bringing your waist up until you’re in a bridge position.
Contract the glutes and hold for 5-10 seconds then slowly return to the beginning position.
Repeat 10-12 times.

PRONE ADDUCTOR STRETCH

How to: Take a prone position then brace yourself with your forearms on the floor.
Bring your right knee out and up to the side until you feel the piriformis stretch.
Hold for 40-60 seconds.
Repeat with the left leg.

KICKBACK

How to: Get on your knees and hands with your hand stacked under your shoulders.
Raise your one leg off the floor then kick up and back away from you until your leg is fully straight.
Slowly lower to the beginning position.
Repeat for 8-10 repetitions then switches sides.

FIRE HYDRANT

How to: Get on your knees and hands.
raise leg out to your side as much as comfortable maintaining your knee bent.
Lower back to the beginning position.
Repeat for 5-10 repetitions then switches sides.

What are the piriformis stretching safety guidelines?

There are certain safety tips you should know :

• Stretching is dangerous if you can’t do it correctly. It causes injuries also.
• During stretching you have to breathe normally otherwise it can increase your blood pressure. So, never hold you’re breath while stretching. Deep breathing helps you to stretch longer and deeper.
• Don’t stretch beyond your limits.
• If you feel pain during stretch stop right there.
• Stretch everyday few minutes in a day rather than doing it once a week. It improves flexibility and range of motion.
• Wear loose clothes during the stretch to avoid discomfort and restricted motion.