Piriformis Pain Relief Stretches

#piriformissyndrome is a condition resulting from compression of the sciatic nerve around the piriformis muscle. Symptoms may include pain and numbness in the buttocks and down the leg. The pain is worsened with prolonged sitting or inactivity. Here are 4 excellent stretches, give them a try:
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1️⃣ Supine Glute Mid Stretch and Hip Flexor - this is the start of a progression of stretches. Lie on your back, leave one leg extended and bring one leg towards you while keeping knee at 90 degrees. Grab ankle and support knee joint. Hold and breathe for 20-30 seconds. Repeat other leg and do this sequence 3 times.
2️⃣Figure Four Stretch - bend one leg and cross the other one keeping knee at 90 degrees. Place ankle against the thigh and gently press the knee we away from you. Keep your back on the floor and hips square. Hold for 20-30 and repeat 3 times with each leg.
3️⃣ Crossed Leg Figure 4 - getting deeper into this stretch. Keep your low back in the floor, cross one leg and grab underneath the other one, bring into chest and breathe. If this is unmanageable, just do the first 2.
4️⃣ Extended Leg Stretch - front of the hip can be tight as well and it needs some attention. Grab a strap and wrap around your foot. Extend one leg down and one up. Doesn’t have to be straight. Knee can be bend if flexibility is an issue. Keep hips square and back on the floor, this is important. No cheating. Breathe 🌬into it and repeat other side.☀️
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