Hip, Phase 1 · Exercise 3 of 5 HP-1 #3

Supine Piriformis Stretch

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Release deep buttock muscles

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 30-second hold, each side

You needA mat or carpeted floor

Demonstration video: How To Do A Supine Piriformis Stretch - Wellen (Wellen). Follow the steps on this page if the video differs.

Photos

Lying Piriformis Stretch: Starting position — Starting position

Lying Piriformis Stretch: Figure-4 hold: pull the thigh toward the chest — Figure-4 hold: pull the thigh toward the chest

Why it helps

The piriformis is a deep buttock muscle that often gets tight after a car accident. When it stays tight, it can pinch nerves and cause buttock or back-of-leg pain. This gentle stretch works on releasing it.

How to do it

Lie on your back with both knees bent, feet flat on the floor.
Cross your right ankle over your left thigh, just above the knee. Make a figure-4 shape.
Reach through with both hands and grab the back of your left thigh.
Gently pull the left thigh toward your chest. You should feel a deep stretch in the RIGHT buttock.
Hold 30 seconds. Lower slowly. Switch sides. Do 1 hold each side.

Too hard? Try this

Use a towel looped behind your thigh if reaching is hard. Or hold for only 15 seconds.

Too easy? Try this

Hold for 45 seconds. Or pull slightly harder if it feels safe and pain-free.

Common mistakes

You lift your head and shoulders off the floor.
You pull too hard and feel sharp pain.
Your low back arches off the floor.

You should feel

Deep, slow stretch in the buttock of the crossed leg.
Hip and back relaxing into the floor.

You should not feel

Sharp pain in the knee.
Pain shooting down the leg.

Stop right away if

Sharp pain shooting down the leg.
Numb or tingly leg.
Knee pain that does NOT stop.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program