In order to get the symptoms of Piriformis Syndrome under control, it is important that those affected become active themselves. In order for the tension of the piriformis muscle to be released and eliminated in the long term, stretching exercises have proven to be particularly effective. These exercises are usually relatively simple and can be done by the patient at home after initial instruction.
In order to achieve good results, it is important that the patient performs the exercises consistently and regularly. Only in this way can future problems be avoided. Further information on this topic can be found here: Physiotherapy Piriformis Syndrome
Stretching exercises without equipment
Sit down and place the right leg in front of the body at a 90° angle so that the outside of the thigh is on the floor. The left leg is stretched as far back as possible, with the inside of the thigh facing the floor. Now slowly lean forward and support yourself on the floor with your hands, with your head slightly above the front knee.
Hold the stretch for 20-30 seconds. Lie on your back and grasp your left leg above the knee. The right leg remains stretched out on the floor while you pull the left leg, bent at a right angle, towards the opposite shoulder.
Hold the stretch for about 20 seconds and then change sides. For this exercise, stand in a four-footed position. Then stretch your left leg as far back as possible while keeping your right leg bent towards your right hand.
The right lower leg should be diagonally between your hands on the mat. Stay in this position for about 30 seconds and then change sides. Lie on your back and then strike your left leg at a 90° angle over your right leg lying on the floor.
Grab the outside of the overturned left knee with your right hand and press it to the floor. The left arm is stretched out to the left and the head also points to the left. Hold the stretch for 20 seconds and then change sides.
For more simple exercises to follow for Piriformis Syndrome, click here. In this regard, this article may also be of interest to you: Exercises against muscle shortening
- For this exercise, lie on your back and place both feet close to your buttocks. Now place the right ankle with the outside against the left thigh, so that the left knee points outwards.
Now grasp the left thigh with both hands and pull the leg as close as possible to your upper body. You should feel a stretch in your buttocks. Hold this for about 20-30 seconds and then change sides.
- Sit down and place the right leg in front of the body at a 90° angle so that the outside of the thigh is on the floor.
The left leg is stretched as far back as possible, with the inside of the thigh facing the floor. Now slowly lean forward and support yourself on the floor with your hands, with your head slightly above the front knee. Hold the stretch for 20-30 seconds.
- Lie on your back and grasp your left leg above the knee.
The right leg remains stretched out on the floor while you pull the left leg, bent at right angle, towards the opposite shoulder. Hold the stretch for about 20 seconds and then change sides.
- For this exercise, stand on your four feet. Then stretch your left leg backwards as far as possible while keeping your right leg bent towards your right hand.
The right lower leg should be diagonally between your hands on the mat. Stay in this position for about 30 seconds and then change sides.
- Lie on your back and then strike your left leg at a 90° angle over your right leg lying on the floor. Grab the outside of the overturned left knee with your right hand and press it to the floor. The left arm is stretched out to the left and the head also points to the left. Hold the stretch for 20 seconds and then change sides.
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