Piriformis Stretches to Relieve Piriformis Syndrome

articleon

5. Hamstring Stretch (Biceps Femoris)

  • Lie on your back

  • Bend one knee to 90°
  • Extend the leg upward until you feel a stretch in the hamstring
  • Hold for 30 seconds

6. Hip Flexor Stretch

  • Kneel with one knee on the floor
  • Keep the other foot in front at 90°
  • Tighten the glutes and shift the hips forward
  • Raise the arm on the same side as the kneeling leg
  • Hold for 30 seconds

Strengthening Exercises

Leg Slides

  • Lie on your back with knees bent
  • Draw your stomach inward
  • Slowly extend one leg along the floor
  • Return to the starting position and repeat

Floor Bridge

  • Lie on your back with knees bent
  • Push through your heels
  • Lift your hips until your body forms a straight line
  • Lower slowly

Lateral Band Walks

  • Place a resistance band around your ankles
  • Bend your knees slightly
  • Take small side steps while keeping tension on the band

Ball Squats

  • Stand with a stability ball behind your lower back against a wall
  • Squat slowly while keeping your chest upright
  • Push through your heels to return to standing

Conclusion

«« Previous Next »»