Do You Have Difficulty Doing A Figure 4 Piriformis Stretch?
If you have hip or buttock pain or find it difficult to cross your leg to put on shoes or socks, you have a stiff piriformis.
The figure 4 stretch is commonly used to target the piriformis muscle, but for many, it can be uncomfortable or even painful to get into this position.
Watch the video below to learn a simplified version of the figure 4 piriformis stretch.
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What Is the Piriformis Muscle?
The piriformis muscle is located in the back of the hip, sitting just above the sciatic nerve.
When tight or irritated, it can contribute to hip pain, SI joint pain, or even sciatica.
Releasing tension in this muscle can help relieve discomfort in these areas.
Modified Piriformis Stretch for Limited Mobility
If you can’t do the figure 4 stretch due to stiffness or pain, try this modified piriformis stretch.
It’s easier to get into and still effectively targets the piriformis muscle. Many people find this method more comfortable and accessible.
How to Perform the Modified Piriformis Stretch
Follow these steps to perform the modified piriformis stretch:
- Sit at the edge of a bed, couch, or treatment table.
- Turn slightly sideways and use your hands to swing your leg onto the surface.
- If you’re very stiff, you may need to keep your heel hanging off the edge. Otherwise, place your leg fully on the surface.
- Position your heel closer to you if possible, and then slowly lean forward to feel a gentle stretch in your hip or buttock.
Stretch Tips for Best Results
Once in position, hold this gentle stretch for 1-2 minutes.
Avoid pushing too hard, as intense stretching can cause muscles to spasm and tighten up, working against the relaxation you’re aiming for.
Instead, lean into the stretch gently and practice deep belly breathing. Breathe in deeply through your diaphragm, letting your belly expand. Then let you belly fall to exhale.
This relaxed breathing can help you ease further into the stretch over time.
Benefits of This Modified Stretch
This modified stretch is not only a great way to relieve hip tension but can also make daily tasks easier.
Over time, you may find it helps you put on your socks and shoes with less difficulty. With regular practice, this stretch can improve flexibility and provide relief from hip and back pain.
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