2. Seated Piriformis Stretch (Great for the Office or Travel)
A convenient stretch you can do almost anywhere.
Sit upright on a sturdy chair. Place both feet flat on the floor.
Cross the ankle of your affected leg over the opposite knee, allowing the knee to fall outward.
Maintain a tall spine. For a deeper stretch, gently hinge forward at your hips (not your lower back) while keeping your back straight.
You should feel the stretch in the buttock of the crossed leg.
3. Advanced: Pigeon Pose (Yoga-Inspired Deep Stretch)
This is a powerful stretch for the entire hip complex. Proceed with caution.
Start on all fours (tabletop position).
Slide your right knee forward toward your right wrist, and place your right shin diagonally across your torso (your right foot will be near your left hip).
Slide your left leg straight back, with the top of your foot on the floor.
Square your hips forward as much as possible. If your right buttock is lifted, place a cushion or folded towel under it for support.
Walk your hands forward and lower your upper body down over your front leg, resting on your forearms or forehead.
The stretch will be intense in the right buttock/hip.
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