Can These 10 Stretches Alleviate Your Piriformis Tension?

2. Hip rotator stretch

Lie on your back with knees bent and feet flat on the floor. Place your left ankle on your right thigh, just below the knee, keeping the left foot flexed. Using your left hand, or just the strength of your left leg, focus on taking the left knee away from you until you feel the stretch in the outer hip and thigh. If you are fairly flexible, you can raise the right leg off the ground and take hold of it behind the thigh, drawing the right knee toward your chest. Hold for at least 15 seconds, then release and repeat on the other side.