3. Piriformis Muscle Stretching Exercise
The piriformis muscle runs from the back of the femur (thigh bone) to the sacrum (base of the spine). To stretch the piriformis, lie on your back and cross the involved leg over the other . With both knees bent, place both hands together under the knee of the other leg (the lower leg), and gently pull the bottom leg toward your chest and hold both thighs closely until a stretch is felt in the buttock area. Hold for 30 seconds and repeat 1-2 times per day.