Lying Piriformis Stretch
The lying piriformis is the gentlest of the four core piriformis stretches because it loads the muscle in a passive cross-body rotation without compressing the back of the hip joint. It is the right choice for people who get sciatic-like symptoms from deeper stretches like pigeon or supine figure-4. The cross-body position also produces a useful side effect: it lengthens the QL on the same side, addressing the lumbar component of piriformis-related pain.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Lie on your back, both knees bent, feet flat on the floor
Supine start
- 2
Cross your right knee over your body, dropping it toward the floor on your left side
Knee over body
- 3
Use your left hand to gently press the right knee down toward the floor
Light press
- 4
Keep both shoulder blades flat on the floor
Shoulders flat
- 5
Reach the right arm out wide on the floor. Hold 45 seconds. Switch sides
Reach and breathe
The evidence
The lying piriformis is the gentlest of the four core piriformis stretches because it loads the muscle in a passive cross-body rotation without compressing the back of the hip joint. It is the right choice for people who get sciatic-like symptoms from deeper stretches like pigeon or supine figure-4. The cross-body position also produces a useful side effect: it lengthens the QL on the same side, addressing the lumbar component of piriformis-related pain.
Citation: Boyle KL, Demske JA (2009). Management of a female with chronic sciatica and low back pain: a case report. Physiotherapy Theory and Practice