Supine Piriformis Side Stretch
Lie on the floor with a straight back and flat legs. Raise the painful leg, put the foot on the outside of the other leg, and drag the knee across the middle line of the body. Hold for 30 seconds, and repeat with the other leg.
Standing Piriformis Stretch
In a standing position, raise the affected leg above the knee of the other leg, and lower the hip at an angle of 45 degrees. Next, bend the torso upfront while stretching the arms to align them with the floor. With a straight spine, hold for 30 seconds, and repeat with the other leg.
McKenzie Press Up
On the floor with the face down, rest the head for two or three minutes on the sides. Next, put the elbows on the floor to lean on, inhale, and lower the body to relax.
Long Abductor Stretch
Start in a sitting position, and the legs out and far apart. Then, bend the body and put the hands on the ground, while trying to touch the floor with the elbows. Hold for 20 seconds.
Supine Piriformis Stretch
Lie down with bent knees, cross the affected leg, hold its ankle with one hand, and hold the knee with the other. Draw upfront the shoulder in the same line with the ankle, and hold for 30 seconds.
