Standing Figure-4 (Wall)
The standing figure-4 against a wall is the most practical piriformis stretch because it requires no floor and works wherever you can find a wall. It is the recommended approach for runners during a warm-down, desk workers during a break, and anyone who finds floor stretches uncomfortable. The wall support removes balance from the equation so you can focus on the stretch line.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Stand with your back against a wall, feet about 30 cm in front of you
Back to wall
- 2
Shift your weight to your left foot. Cross your right ankle over your left thigh
Ankle across
- 3
Flex your right foot to protect the knee
Foot flexed
- 4
Slide your back down the wall as you bend the standing left leg, like sitting into a chair
Slide and sit
- 5
Hold 45 seconds, breathing into the right glute. Slide back up. Switch sides
Hold and reverse
The evidence
The standing figure-4 against a wall is the most practical piriformis stretch because it requires no floor and works wherever you can find a wall. It is the recommended approach for runners during a warm-down, desk workers during a break, and anyone who finds floor stretches uncomfortable. The wall support removes balance from the equation so you can focus on the stretch line.
Citation: Tonley JC, Yun SM, et al. (2010). Treatment of an individual with piriformis syndrome focusing on hip muscle strengthening and movement reeducation. Journal of Orthopaedic & Sports Physical Therapy