The piriformis stretch is an effective way to relieve tension, improve mobility, of the piriformis muscle, which can press against the sciatic nerve. Below are several variations of the stretch:

1. Piriformis Cross-Leg Stretch

• Lie flat on your back with knees bent and feet flat on the floor.
• Place your right ankle across your left knee.
• Pull your left thigh toward your chest until you feel a stretch in your right hip.
• Hold for 5–30 seconds and switch sides. Perform 3 times daily, gradually increasing the duration^[1].

2. Pretzel Stretch

• Lie on your back on a mat.
• Cross one ankle over the opposite thigh.
• Pull your knee toward your chest until you feel a stretch in the hip.
• Hold for at least 20 seconds and repeat on the other side^[2].

3. Seated Piriformis Stretch

• Sit on a firm surface with good posture.
• Cross your right ankle over your left knee while keeping your back straight.
• Lean forward slightly to deepen the stretch in your hip.
• Hold for 20 seconds, then switch sides^[3].

4. Pigeon Pose

• Start on all fours (hands and knees).
• Bring one leg forward, bending at the knee, and rest the outside of the lower leg on the floor.
• Extend the other leg straight behind you.
• Lower your upper body onto your forearms to increase the stretch in the hips.
• Hold for 20–30 seconds before switching sides^[4].

5. 4-Point Piriformis Stretch

• Begin on all fours with arms and legs shoulder-width apart.
• Bring one knee toward its corresponding hand while extending the opposite leg back.
• Slide hips back to deepen the stretch.
• Hold for 5–30 seconds and repeat on both sides^[5].

Tips for Safe Stretching

• Always start gently and avoid overstretching to prevent injury.
• Stop immediately if you feel sharp pain or discomfort.
• Consult a healthcare provider if you have severe symptoms or underlying conditions.

Incorporating these stretches into daily routines can help reduce pain, improve flexibility, and enhance overall hip function.