Q Are there any stretches or exercises that are good for piriformis syndrome? I am curious about methods that are safe to perform alone at home.
A For piriformis syndrome, piriformis stretching (sitting, placing the ankle on the opposite knee, and bending the upper body forward) and hip internal rotation stretching while lying down are effective. Avoid excessive stretching during the acute pain phase, and it is safer to start gradually after the pain has subsided. The basic principle is to hold the stretch for 30 seconds, 2 to 3 times a day.
Detailed Answer
The representative methods for piriformis stretching are as follows: ① Chair Figure 4 Stretch: Sit on a chair, place the right foot on the left knee, and slowly bend the upper body forward — gently stretching the piriformis muscle. ② Lying Knee Pull: Lie on your back with your back on the floor and pull the painful knee toward the opposite shoulder. ③ Clamshell Exercise: Lie on your side with the knee bent and slowly lift the upper leg — strengthens the piriformis external rotator. Since stretching can actually be irritating during the acute pain phase (positive FABER test), begin after the pain has subsided slightly. 30 seconds per pose × 3 sets, twice a day is appropriate.
Korean Medicine Clinic Perspective
In Korean medicine, stretching is considered a gentle manual exercise that physically assists the flow of Qi and blood along the body's circulatory pathways. Since the circulatory pathway passing through the buttocks follows the piriformis muscle, gently stretching this muscle has a positive effect on circulation. However, excessive stretching can actually damage muscles and ligaments, so Dongjedang provides individual guidance on self-exercise tailored to the treatment stage. During treatment, the intensity of stretching is adjusted to maintain the muscle state achieved directly at the clinic.
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