Piriformis
All of these are designed to be slow, easy stretches.
Breathe deeply into your abdomen as you stretch. Hold for 20 seconds to one minute. Repeat 1-3 times, 1-2 times per day. Several times if you are tight.
Relax and enjoy.
 
1. Start out kneeling, as pictured. Slide one leg backwards and straighten it. The other knee stays under your body, with the foot under the opposite hip, as your other leg slides back. Turn your head toward the side of the bent knee. (Caution-be careful of your knees, this exercise can be hard on them.)
2. Sitting – this one is great to do at work, it's quite unobtrusive. You should do it several times a day. Put your foot up on top of your knee. Now, keeping your back upright, slowly bend forward. If necessary, push the knee down so it stays parallel with the ground.
3. Lie on your back, supporting your head with a pillow. Bring the foot of the (Left in example) side you are stretching up and rest it on the opposite knee. Now, reach behind the opposite knee (right), and pull both legs up toward your chest. You should feel a deep stretch in the left buttock. You can use your left elbow to keep the left knee pushed away, as if you are tight – it will tend to move up.
3a. Another back lying stretch would be to just pull your bent left knee up toward your chest, varying the direction until you get the best stretch. Hold your knee with one arm and your ankle with the other for the best control. The picture shows using just one arm to move the knee and hip.
Sitting Stretches - Piriformis
These are yoga stretches, a variation on the yoga spinal twist. Notice that you are compressing through your knee into your hip joint. Brace with your abdominal muscles, maintaining a gentle forward curve in your lower back. You should feel the stretch deep in the buttock. The easier one is pictured on the left, done on the edge of a bench or firm bet, with the left leg hanging down from the bench.
Most people need a cushion under them to do this properly. If you have the right size cushion, you will be able to easily sit upright, maintaining a gentle concave curve in your lower back.
Hold the stretch for 30 to 60 seconds. Do one to three repetitions, between one and three times per day. Breathe deeply as you relax into the stretch.
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