5 Best Glute Stretches for Piriformis Syndrome

Piriformis Syndrome is a disease in which the Piriformis muscle causes buttock pain. The sciatic nerve is also disturbed by the Piriformis muscle which causes pain.
Stretching Exercise:
There are following Stretching exercise which may help in relieving the pain.

1-Hip Stretch:

The best way to have relief from Piriformis Syndrome is hip stretching. This exercise is easy and best for beginners. Place your feet horizontal on the floor and bend your both knee by lying on your back. Near your knee place the ankle of your affected leg on your opposite thigh. Unless you feel a gentle stretch around your hip use your hand to push your knee slowly away from your body and for a period of 15 to 30 seconds hold it. 2 to 4 times repeat this process. Repeat this all above process and change the leg.

2-Lower Abdominal Stretching:

Lay down on your back and put feet flat on the floor with bended knees. Pull your stomach button on the way to your backbone by tightening your belly muscles. Bent your leg and hip your knee straight up your hip, Put your foot up in the air and take your knee towards your chest. Do this same for another knee. Put your leg on the floor again. Keeping changing legs one by one. Do this for 8 to 12 times. Make sure to sit still at your back and breathe normally. After doing this several times, the pain will come lesser than before.

3-Piriformis Stretch:

There is numerous way to do piriformis stretch. Put your legs straight and lie on your back. Bend your knee and put your affected leg up, Pull your knee towards your opposite shoulder with the help of your opposite hand. Halt in this pose for about 15 to 30 seconds. Do this again with your other leg and then do this for 2 to 4 times on each side to make you feel better.

4-Cobra Position

Put elbows with your bent palms on the floor, legs extended together by laying on your stomach. Push your elbows straight to lift your chest off the floor. Halt in this pose for about 5 seconds and then come back into the previous position. Do this for 10 times.

5-Standing Stretch

Join your feet together and stand straight. Rest your heel on the table by lifting the affected leg straight. Keep the spine straight by bending forward at waist unless you feel a stretch in the back. Do this for 15 to 30 seconds and then repeat this again and again. There is one more way to do this exercise. In the front of your left foot stand cross the right. Bend your waist to your right knee and low down your forehead. Straight up your both knees. Halt in this pose between 15 to 30 seconds. And then take a breath or relax for some time then do this again by another foot. This will eventually help you feel better.