Actilife Physiotherapy

Figure-4 Piriformis Stretch

beginner
Hold 30–60 seconds each side, repeat 2–3 times

Suitable For

Piriformis SyndromeSciaticaHip Pain & BursitisBack Pain / Backache

Contraindications

  • Avoid if you have acute hip injury or labral tear
  • Stop if you feel sharp groin pain
  • Do not force the stretch if you have knee problems
  • Use caution after hip replacement surgery

Benefits

  • Relieves deep gluteal and piriformis muscle tension
  • Reduces sciatica-like symptoms from piriformis syndrome
  • Improves hip mobility and range of motion
  • Can help alleviate lower back pain
  • Simple to perform sitting or lying down

How to Perform the Figure-4 Piriformis Stretch

Sit on a firm chair with your back straight and both feet flat on the floor.

Cross your right ankle over your left knee, creating a figure-4 shape with your legs. Keep your right foot flexed to protect the knee joint.

Keeping your back straight, gently lean your torso forward until you feel a stretch in your right buttock and outer hip. Do not round your back.

Hold for 30–60 seconds while breathing deeply. Return to the starting position. Repeat on the other side.

Alternative: Lying Figure-4 Stretch

Lie on your back with knees bent, feet flat. Cross right ankle over left knee. Gently pull your left thigh toward your chest until you feel a stretch in the right buttock.

Frequently Asked Questions

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Frequently Asked Questions

How often should I do the figure-4 stretch?
For piriformis syndrome, perform this stretch 3–4 times daily, holding for 60 seconds each time. Consistency matters more than intensity. Consider stretching at set times: morning, after lunch, and before bed.
Why does the figure-4 stretch help sciatica?
The piriformis muscle can compress the sciatic nerve when tight. This stretch lengthens the piriformis, reducing pressure on the sciatic nerve and relieving the radiating leg symptoms. However, true disc-related sciatica requires different treatment.
Should I feel the stretch in my hip or buttock?
You should feel a deep stretch in your buttock/gluteal area. If you feel sharp pain in your hip or groin, stop: this may indicate a hip joint issue rather than piriformis tightness.
Can I do this stretch if I have knee problems?
If you have knee pain, the figure-4 position can stress the knee joint. Use the supine (lying) version instead, where you can control the position more carefully. Place a pillow under the crossed leg for comfort.
What if the seated version is too intense?
If the seated version is too intense, use the lying variation or try a gentler version: sit on a chair and simply cross the affected leg over the other, then gently press down on the crossed knee. Never force the stretch beyond a 5-6 out of 10 intensity.

Suitable For

Piriformis SyndromeSciaticaHip Pain & BursitisBack Pain / Backache

Need Guidance?

Our physiotherapists can show you the proper form and tailor this exercise to your needs.