If the surface you’re lying on is hard or cold, you can lay down a blanket or a yoga mat. For a different angle to the stretch, lie on your stomach and prop yourself up on your elbows. Repeat the rest of the stretch motions, but keep your weight on your elbows and tuck your knee beneath your torso. [4] X Research source
If you find this pose uncomfortable, you can also perform this stretch with your right foot resting on an inflated stability ball. Use your heel to pull the ball towards your hips when stretching your piriformis. [7] X Research source You can perform the stretch by bending either your right or left knee. It doesn’t matter which you start with.
You’ll use this hand to exert gentle pressure on your leg as you stretch the piriformis muscle.
Keep your pelvis flat on the ground while stretching your piriformis. Do not roll your hips in the direction you’re pulling your knee. If you’re performing this stretch while propped on your elbows, tuck your left knee under your body and lean towards your left side. Then stretch your piriformis by leaning your weight forward over your elbows.
As you improve your piriformis flexibility, you can hold the stretch for as long as 1 minute.
Move them approximately the same distance, so that your feet are still touching one another.
If it will help your balance, you can rest some of your weight on the right foot.
As you lean, you’ll be able to feel your piriformis muscle stretch. Hold the position for at least 30 seconds.
When standing in this position, your knees will be bent at a 45° angle.
Lean back against the wall to keep your balance.
Stop leaning when you feel the stretch in your buttocks and piriformis muscle. Hold the stretch for 30-60 seconds.
If you feel any pain or discomfort, stop stretching.
