6. PIRIFORMIS STRETCH
Sit on chair. Place your left ankle over your right leg, just above the knee and lean
forward. Hold for 10 seconds. Alternate legs and repeat for a total of 5 times each
side. This exercise stretches muscles that lie beneath gluteal muscles
and is particularly effective in Piriformis syndrome.
Exercise for piriformis syndrome
7. QUADRICEPS STRETCH
Stand about arm’s length away facing a wall. Stretch one arm out and place the
palm on the wall for support as shown. Bend your knee behind you, grab your
ankle with the other hand and gently pull your heel toward you buttocks until you
feel a gentle pull on the front of your thigh. Hold for a count of three. Change
sides. Repeat 5 times either side.
