How do you do a seated piriformis stretch?
1. Simple Seated Stretch
- Start by sitting in a chair and cross your sore leg over the knee of your other leg.
- While keeping your spine straight, bend your chest forward. If you don’t feel pain, bend forward a little more.
- Hold this position for about 30 seconds.
- Repeat this stretch with your other leg.
How should I sit to relieve piriformis syndrome?
Sit directly on top of those bones. Then take the towel and place it behind the bones, under your gluteal muscles. Once you find that perfect spot perched on the butt bones, contract your abdominals lightly and relax your upper body, especially the shoulders and neck.
Why does sitting aggravate piriformis?
The sciatic nerve goes through the piriformis muscle and down the back of the legs. When you sit for long periods of time, especially with poor posture, you end up compressing that sciatic nerve. This can cause spasms in the piriformis muscle and creates a feeling of being sore or achy.
Does walking worsen piriformis?
Symptoms of piriformis syndrome The pain gets worse during activities that cause the piriformis muscle to press against the sciatic nerve, such as sitting, walking up stairs, or running.
What is the best stretch for the piriformis muscle?
Piriformis stretch
- Lie on your back with your legs straight.
- Lift your affected leg and bend your knee. With your opposite hand, reach across your body, and then gently pull your knee toward your opposite shoulder.
- Hold the stretch for 15 to 30 seconds.
- Repeat with your other leg.
- Repeat 2 to 4 times on each side.
Is it bad to stretch piriformis?
Usually, these stretches only provide temporary relief, while pain or tension doesn’t get better in the long term. We do not recommend these exercises or stretching this muscle at all because it’s not necessary!