Piriformis Stretches to Relieve Piriformis Syndrome

the glutes
Restoring normal movement patterns
Helpful Piriformis Stretches and Exercises

1. Foam Roll Piriformis (Self-Myofascial Release)
   Sit on a foam roller placed under one hip
   Cross one ankle over the opposite knee
   Slowly roll over the back of the hip
   Pause on tender spots for about 30 seconds
   This helps release tight tissue in the piriformis area.

2. Foam Roll Quadriceps
   Lie face down with a foam roller under the thighs
   Support your body with your forearms
   Slowly roll the front of the thighs
   Pause on tight spots for 30 seconds