Piriformis Stretch

This is an instructional video to correctly demonstrate Piriformis Stretch. This is a common cause of sciatica in certain people and can be useful if this is the case.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for flexibility issues or symptom relief for the Piriformis.
  2. This muscle can be the cause of pain in the buttock and even down the back of the leg. It may, more often than not, be a secondary issue rather than a true Piriformis syndrome but stretching can give symptom relief and if the muscle has become shortened then it can help to lengthen it to a normal range.
  3. This stretch is not is a warm up and it shouldn’t be done just before exercise ideally.
  4. Like any exercise you should only do the exercise if it is pain free during, after and the next day. The most that you should feel is a strong stretch or discomfort.
  5. Lie on your back with both feet flat on the floor and both knees bent. To stretch your right Piriformis, rest the ankle of your right leg over the knee of your left leg. Pull your left thigh towards your chest and hold the stretch.
  6. Hold the stretch for 30 secs & repeat for the other leg.
  7. You should aim to do this between 4-6 times daily to improve your flexibility but if you have some nerve involvement then you may need to do it just 2-3 times per day.
  8. It may take several months to actually lengthen the muscle significantly so be patient.

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!


By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.


Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).