Piriformis Syndrome Exercises

Stretch Piriformis Longsit Stretch IT Band Supine Hip Rotation

Special Instructions
● Sit with right knee bent, right Stretch only to within your limits
ankle to outside of left leg. Do not try to push knee all the
● Grasp knee and pull thigh way to the floor.
across chest toward left Keep back and hips level with floor.
shoulder. ● Lie on back, knees bent, as shown.
● Relax, repeat with left leg. ● Lift right leg over left knee.
● Perform 1 set of 10 repetitions, ● Use right leg to pull left leg down.
twice a day. ● Repeat with other leg.
● Hold exercise for 10 seconds. ● Perform 1 set of 10 repetitions,
twice a day.
● Hold exercise for 10 seconds.

Stretch Hip/Knee Stretch Piriformis Supine Crossed Leg

● Lie on back, right knee bent, right ankle across left leg.
● Lie on back, knees bent. ● Place right hand on hip to keep
● Move left ankle over
pelvic area flat on floor.
right knee. ● Grasp knee and pull
● Gently left right knee up to chest
thigh inward while actively trying to move right knee
until stretch is felt.
inward until a stretch is felt in the right buttocks area.
● Repeat with other leg. ● Relax and repeat with left leg.
● Perform 1 set of 10 ● Perform 1 set of 10 repetitions,
repetitions, twice a day.
twice a day.
● Hold exercise for 10 seconds. ● Hold exercise for 10 seconds.

Signature Copyright 1995-2006 BioEx Systems, Inc.

These exercises are to be used only under the direction of a licensed, qualified professional.
 Piriformis Syndrome Exercises
Resist Hip ER Stand w/Elastic Resist Hip w/Elastic
Special Instructions Special Instructions
Use green elastic Use green elastic

● Attach elastic to secure ● Attach elastic to secure object at

object at waist level. ankle level.
● Grasp elastic with both ● Loop elastic around ankle,
hands in front of waist, positioned as shown.
involved side toward ● Pull ankle inward.
the elastic. ● Return to starting position and repeat.
● Stand on involved leg, toe ● Perform 3 sets of 210 repetitions,
touching for balance with once every other day.
uninvolved leg. ● Rest 1 minute between sets.
● Twist trunk away from elastic as shown. ● Perform 1 repetition every 4 seconds
● Perform 3 sets of 20 repetitions, once every other day.
● Rest 1 minute between sets.
● Perform 1 repetition every 4 seconds

Resist Hip Extension Stand w/Elastic Resist Hip Abduction Sit w/Elastic
Special Instructions Special Instructions
Use green elastic Use green elastic
● Attach elastic to secure object at ● Sit on chair.
ankle level. ● Loop elastic around thighs
● Loop around ankle. near the knees.
● Stand, facing toward the pull. ● Keep ankles together
● Extend leg backward, keeping spread knees apart.
knee straight. ● Return to start position
● Return to start position. and repeat.
● Perform 3 sets of 20 ● Perform 5 sets of 1 minute, once a day.
repetitions, once every ● Rest 1 minute between sets.
other day. ● Perform 1 repetition every 4 seconds
● Rest 1 minute between sets.
● Perform 1 repetition every 4 seconds

Signature Copyright 1995-2006 BioEx Systems, Inc.

These exercises are to be used only under the direction of a licensed, qualified professional.