Piriformis
Piriformis
Stretches
Stretches
Piriformis HIP Stretch for All sitting
Piriformis HIP Stretch for All sitting
How to perform the stretch:
1. Start in a sitting position on a chair
2. Choose the target muscle or side of the body you intend to stretch
3. Flex the target hip and knee towards the chest.
4. Laterally rotate the hip outwards and place the target ankle on the opposite knee
5. Place the hand on the flexed knee and gently apply a downward pressure
6. Keep your back straight and flex forward at the hips to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Piriformis HIP Stretch for All standing squat
Piriformis HIP Stretch for All standing squat
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or side of the body you intend to stretch
3. Squat downwards slightly by flexing the knees
4. Flex the target hip and knee 90 degrees
5. Laterally rotate the hip outwards and place the target ankle on the opposite knee
6. Place the hand on the target flexed knee and gently apply downward pressure to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Piriformis HIP Stretch for All standing hip flexion
Piriformis HIP Stretch for All standing hip flexion
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or side of the body you intend to stretch
3. Squat downwards slightly by flexing the knees
4. Flex the target hip and knee 90 degrees towards the chest
5. Laterally rotate the hip outwards and grasp the target knee and ankle in a ‘hug’ with the forearms
6. Pull the target leg in towards the chest, bringing the hip into greater flexion and ‘stand upright’ to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Piriformis HIP Stretch for Beginners laying Pigeon Pose
Piriformis HIP Stretch for Beginners laying Pigeon Pose
How to perform the stretch:
1. Start in a plank or kneeling lunge position
2. Choose the target muscle or side of the body you intend to stretch
3. Flex the target hip and knee towards the chest and laterally rotate the hip outwards
4. Place the outside of the target ankle and lower leg on the mat with the target knee flexed to around 90 degrees
5. With the hands placed flat on the mat, forward of the knees, keep the back straight
6. Lower the hips towards the mat to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Piriformis HIP Stretch for Intermediates laying Pigeon Pose
Piriformis HIP Stretch for Intermediates laying Pigeon Pose
How to perform the stretch:
1. Start in a plank or kneeling lunge position
2. Choose the target muscle or side of the body you intend to stretch
3. Flex the target hip and knee towards the chest and laterally rotate the hip outwards
4. Place the outside of the target ankle and lower leg on the mat with the target knee flexed to around 90 degrees
5. With the hands placed flat on the mat, forward of the knees, flex the elbows 90 degrees to bring the forearms on the mat and keep the back straight
6. Lower the hips towards the mat to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Piriformis HIP Stretch for Advanced laying Pigeon Pose
Piriformis HIP Stretch for Advanced laying Pigeon Pose
How to perform the stretch:
1. Start in a plank or kneeling lunge position
2. Choose the target muscle or side of the body you intend to stretch
3. Flex the target hip and knee towards the chest and laterally rotate the hip outwards
4. Place the outside of the target ankle and lower leg on the mat with the target knee flexed to around 90 degrees
5. With the hands placed flat on the mat, forward of the knees, lower the chest, torso and head to completely rest on the mat
6. Lower the hips towards the mat to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Piriformis HIP Stretch for Beginners standing supported Pigeon Pose
Piriformis HIP Stretch for Beginners standing supported Pigeon Pose
How to perform the stretch:
1. Start in a standing position of approximately 80cm from the hip height table
2. Choose the target muscle or side of the body you intend to stretch by bringing the target foot onto the table
3. Flex at the target hip and knee to bring the chest towards the thigh
4. Laterally rotate the hip outwards to place the outside of the target ankle and lower leg on the surface of the table with the target knee flexed to around 90 degrees
5. Place the hands upon the target ankle and knee
6. Keeping the back straight, slightly flex forward at the hips to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Piriformis HIP Stretch for Intermediates standing supported Pigeon Pose
Piriformis HIP Stretch for Intermediates standing supported Pigeon Pose
How to perform the stretch:
1. Start in a standing position of approximately 1 metre from the hip height table
2. Choose the target muscle or side of the body you intend to stretch by bringing the target foot onto the table
3. Flex at the target hip and knee to bring the chest towards the thigh
4. Laterally rotate the hip outwards to place the outside of the target ankle and lower leg on the surface of the table with the target knee flexed to around 90 degrees
5. Place the hands upon the target ankle and knee
6. Keeping the back straight, flex forward at the hips 45 degrees, to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Piriformis HIP Stretch for Advanced standing supported Pigeon Pose
Piriformis HIP Stretch for Advanced standing supported Pigeon Pose
How to perform the stretch:
1. Start in a standing position of approximately 1.2 metres from the hip height table
2. Choose the target muscle or side of the body you intend to stretch by bringing the target foot onto the table
3. Flex at the target hip and knee to bring the chest towards the thigh
4. Laterally rotate the hip outwards to place the outside of the target ankle and lower leg on the surface of the table with the target knee flexed to around 90 degrees
5. Place the hands upon the target ankle and knee
6. Keeping the back straight, flex forward to bring the chest and torso to lay upon the target leg, to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Piriformis is the main deep lateral rotator of the hip.
Origin:
- Anterior sacrum.
Insertion:
- Greater trochanter of the femur upon the superior and medial surface.
Action:
- Lateral rotation of the hip. Abduction of the hip when the hip is positioned in flexion.
In most cases, the piriformis muscle overlays the sciatic nerve and when this muscle is tight ‘hyper-contracted’, it can cause compression of this sciatic nerve, resulting in a condition known as piriformis syndrome, commonly ‘sciatica’. This compression upon the sciatic nerve can radiate pain and paraesthesia ‘pins & needles’ either down the leg (possibly all the way to the foot) or upward into the lumbar spine, contributing to lower ‘back pain’.