🏠 How to Perform the Piriformis Stretch at Home
Do you have pain deep in your buttock, hip tightness, or pain that sometimes travels down your leg? A tight piriformis muscle may be contributing to your symptoms.
How to do it:
✅ Lie on your back ✅ Cross one ankle over the opposite knee ✅ Hold the back of your thigh ✅ Gently pull your leg toward your chest ⏱️ Hold for 20–30 seconds and repeat 2–3 times on each side.
This stretch may help:
- ️ Reduce buttock muscle tightness
- ️ Improve hip mobility
- ️ Increase flexibility
- ️ Support your rehabilitation program when appropriate
⚠️ Important: This exercise isn't suitable for everyone. If the stretch causes increasing leg pain, numbness, weakness, or severe discomfort, stop the exercise and consult a qualified physiotherapist.
👨⚕️ At Mangalaam Physiotherapy Clinic, we provide personalized assessment and treatment for: • Piriformis Syndrome • Sciatica • Back Pain • Neck Pain • Sports Injuries • Joint Pain
