Supine figure 4 piriformis stretch

The sciatic nerve can run above, below, or through the piriformis muscle. It often presses on the sciatic nerve when it gets tight and irritated, causing sciatica symptoms. Exercise is a great way to alleviate your pain. This stretch and exercise should help with piriformis syndrome.

Step 1 – Lie on the floor/mat with one of the legs crossed over the other at the knees, and both legs bent.
Step 2 – Gently pull the lower knee towards the shoulder on the same side of the body until a stretch is felt.
Step 3 – Hold the stretch for 30 seconds, then slowly return to starting position.

• Repeat 4-6 for each side
• 3 sets in a row
• Once-daily
• 5 days a week