The piriformis is one of six deep lateral hip rotators, all of which insert on some portion of the greater trochanter. When these muscles are hypertonic, they contribute to a toe-out gait, commonly seen in dancers, and they restrict internal rotation of the hip. Stretching the piriformis also stretches the other lateral rotators.

Piriformis Stretch-Supine, with a Partner

This stretch is used to improve medial rotation of the femur. You may have to experiment a little with the starting position of this stretch because each stretcher will feel the muscle stretch in a different position.

1. The stretcher is supine, with right hip and knee flexed to 90 degrees and drawn up toward the left shoulder; the left leg rests on the table. The stretcher then rotates his right thigh laterally by bringing his right foot closer to his left shoulder while maintaining flexion at the hip.

2. Place one hand on the stretcher's lateral knee and the other at his lateral ankle to assist him in finding the leg position that begins to stretch his piriformis. Be sure the stretcher keeps his sacrum on the table. This anchors one end of the piriformis to maximize the stretch. From this starting position, offer resistance to the isometric contraction.

3. Direct the stretcher to begin slowly to attempt to push his knee and ankle toward you diagonally, isometrically contracting the piriformis.

4. After the isometric push, the stretcher relaxes and inhales deeply. As he relaxes, maintain the leg in the starting position.

5. On the exhale, he contracts his hip flexors and adductors to deepen the piriformis stretch. You may assist by gently pushing to assist hip flexion and adduction, then by adding more lateral rotation to deepen the stretch.

6. Repeat 2 to 3 times.