Name: Piriformis Static Stretch and Modifications
Uploaded: 2023-04-26T00:59:12.000Z
Duration: 2 min 56 s

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https://stream.mux.com/gnky4Q7pOnN3ibo88DyhnUz2JkY00dqiruSo6bLtcyVI.m3u8

Learn how to properly perform the piriformis static stretch and its modifications in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely improve piriformis flexibility, enhance hip mobility, and reduce external rotator restriction while supporting optimal lumbopelvic alignment and movement mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Piriformis Stretch and Its Importance

Demonstration of the Static Piriformis Stretch

Addressing Common Discomfort During Stretching

Modification Techniques: Figure Four Stretch

Enhancing the Effectiveness of Piriformis Stretch

Piriformis Static Stretch and Modifications

This is Brent, President B2C Fitness, talking about a static piriformis stretch, a muscle that has a propensity to get tight in both lumbo-pelvic hip complex dysfunction, as well as some individuals with lower leg dysfunction. This is  most notable individuals who do a squat assessment and their knees bow outward. I'm going to have Vinnie come over and help me demonstrate. Now, your piriformis is the muscle that runs from anterior sacrum to greater trochanter. That is, it's kind of like a stripe that runs horizontally across your upper glute. When you do this stretch, that is where you should feel it. I'm going to have Vinnie go ahead and lay down. We're going to go flat on our back, legs straight. I'm going to have Vinnie take one leg, put the heel of that leg on the opposite knee, the heel is going to stay down. Now, we're going to have Vinnie grab this knee and pull across his body towards the opposite shoulder so that we're pulling the femur into flexion, adduction, and internal rotation. Now, the one problem we have with the stretch is some individuals will feel an impingement pain, a pinching on their inner thigh. If that happens we can't get a release and we're not going to get anything out of the stretch. So, there're a few things we can do to make this slightly more effective. First, we can preceed this stretch with a hip flexor stretch, and an adductor stretch. If that doesn't work, you go back to the stretch you still feel the pinching, we're then going to go ahead and modify this stretch. We're going to do something that most people known as the figure four stretch. We're going to have Vinnie put one leg up on the wall so he's nice and stable. We'll have him go ahead and take, once again, the opposite ankle, put it across the knee, and this time I'm going to have Vinnie push this way. At this point this becomes a posterior capsule stretch. Loosening the posterior capsule helps open up your hip joint, allows your  femoral head to slide back in your acetabulum. Once we've done that, he gets a release, and we can have him then go back to the piriformis stretch. We should have gotten rid of the impingement pain. So, once again, this is a great piriformis stretch. If you do feel hip impingement start with a static hip flexor stretch, and a static adductor stretch, which you can see in previous videos. If that still doesn't work you can do the posterior capsule stretch, and then put this stretch last of those. Once you have this stretch hold it for at least 30 seconds or ideally until you feel a release and get some lengthening of that tissue. Thank you.

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Knowing hip external rotator release and lengthening techniques can reduce hip pain, lower back pain, sacroiliac (SI) joint pain, etc., and improve fitness performance.

Hip External Rotator: Release and Lengthening

Piriformis (and Deep Rotators) Self-administered Static Stretch:

Have your patient/client lie supine, in a position where they can place both feet on a wall with hip and knees flexed to 90°.

It is good practice to put a towel over the foot opposite the side you will be stretching. Leaving foot prints on walls is not a great way to stay in a facility owner's good graces.

Cross the leg: Have your patient/client place the heel of the leg being stretched, on the opposite knee.

There should be enough tension in the crossed leg and the leg that is against the wall that the individual feels they do not need to use any muscular effort to hold themselves in this position. To increase tension have your patient/client slide their butt closer to the wall. This position alone is often sufficient for a good stretch.

If additional lengthening is required to impose a significant stretch, use both arms to pull the knee toward or push the knee away from the chest until the first resistance barrier is reached. Due to the odd mechanics of the piriformis, either direction may be used for lengthening. Generally, one direction will feel better than the other for your patient or client.

Wait for the discomfort to subside or for a “release” (generally 30 – 120 seconds).

Move deeper into the stretch or move on to the next muscle to be stretched.

Avoid Pinching: In some individuals, a pinching will be felt during this stretch, either in the groin area or in the back of the hip. By using whichever variation does not cause pain (either pulling the knee towards or pushing away) this stretch can be modified for most individuals.

Use a wall, not your hands: The commonly taught variation where one uses their own hands to hold the leg opposite the side being stretched requires significant muscular effort, does not provide consistent tension, and is not easily adjusted to match the flexibility of individuals new to the stretch or those whose mobility has increased. This will likely result in no release, reduction in discomfort or increase in range during the stretch.

Piriformis Static Stretch and Modifications

Adductor Magnus and Inferior capsule SA Static Stretch

Slant Board Calf Stretch

Adductor Self-administered Static Stretch

Calf and Fibularis (Peroneals) Static Stretching Technique

Kneeling Hip Flexor Static Stretch

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