Piriformis Figure 4 Stretch - Ask Doctor Jo

To perform the piriformis figure 4 stretch:

1. Lie on your back with your knees propped up. Cross the leg you want to stretch over the other with the ankle at the top of the knee in a figure 4. Grab underneath the thigh of the leg still on the ground.
2. Pull your leg up toward your chest until you feel a stretch in your buttocks area. Hold the stretch.

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Doctor Jo is a Doctor of Physical Therapy.

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Piriformis Figure 4 Stretch:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[stevenb]

Why do some people push the knee away? If they do, is that still considered a piriformis stretch because i once was told the hip needs to be flexed more than 90 degrees for the piriformis to be stretching.

[davidyoung]

No tension in glute. If there is tension/tightness/discomfort during this stretch in the high hamstring, and also tension/tightness/discomfort in high hamstring during toe touch stretch, is this usually a sign of anything?

[EliteOfTheRad]

Can I do these types of stretches (e.g. for piriformis syndrome or sciatica, etc.) even though I don't suffer from them? If so, will doing these kinds of stretches help prevent those afflictions?

[pakman]

I am having difficulty doing this with my right leg. It feels very tight. When I preform this stretch for 30-40 seconds my right knee also starts hurting. What could be the reason for this? The left side is ok.

[ATLGETREADYME]

What stretches do you suggest to someone who cannot cross One leg over the other

[OriginProductions]

I'm struggling to bend my legs straight. I can get my leg over the knee, but I can't get it straight. I lift as instructed, but I feel more of a stretch in my leg then my buttock. I'm also struggling to lie down on the left side whilst doing so, but not on the right.

Am I doing something wrong?

[corneliusfrank]

Does this stretch both the piriformis AND the IT band? I always hear people say either one or the other. Or can it be both? Thanks to anyone who replies.

[RajkumarMahendran]

I have a slight pain on the outside of the knee cap during this stretch. Is that due to IT band ?

[ricosuavethesong]

On this stretch, if instead of pulling towards you what if you push against the outer knee(pushing away) does that stretch different muscles? If so would pushing away have any stretch on the quadratus lumborum? Thanks.

[prashantpandya]

Is it for healing after injury or for fitness???

[ud]

Wow. This actually worked. My ilio bands are really tight so Im taking this slow and easy. I had those annoying clicking sound around my hip. Thank you.