Piriformis syndrome is literally a pain in the butt. The sciatic nerve can run, above, below or through the piriformis muscle. When it gets tight and irritated, it often presses on the sciatic nerve causing symptoms of sciatica. The figure 4 stretch is a great way to alleviate your pain.
This stretch and exercise should help with piriformis syndrome.
I am going to show you some the seated figure 4 exercise in a chair. It’s an easy exercise that can be done almost anywhere. Seated in the chair, take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward pivoting at your hips. Now is the opposite knee to chest stretch. In the same starting position, now take your opposite hand, and pull your knee up and across towards the opposite shoulder. If you are very flexible, you can hug your knee.
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