The piriformis is a small muscle located deep in the buttocks, beneath the larger gluteal muscles. It assists with hip rotation and helps stabilize the pelvis during activities such as walking, climbing, and changing direction. The gluteal muscles (maximus, medius, and minimus) are larger and provide power for hip extension and control of pelvic alignment.
For field workers, these muscles play a key role in tasks like climbing, stepping into trucks, working in tight spaces, and lifting tools and materials. For office workers, spending long hours sitting at a desk can lead to tightness and underactivity in these muscles. This contributes to hip stiffness and low back discomfort. Incorporating stretching and strengthening routines can help improve mobility and balance, supporting safe movement throughout the day.
To Stretch the Piriformis & Glutes: Supine Piriformis Stretch
On your back, lie with knees bent and your feet on the floor.
Cross one ankle over the opposite thigh.
Pull the supporting leg toward your chest.
Hold 20 to 30 seconds before switching sides.
Repeat 2 to 3 times on each side.
To Strengthen the Piriformis & Glutes: Glute Bridge
On your back, lie with knees bent and feet in line with your hips.
Squeeze your glutes and push your hips toward the ceiling. Your body should form a straight line from shoulders to knees.
Hold this position for 3 to 5 seconds, and slowly lower.
Perform for 10 to 12 repetitions, then switch sides.
Repeat 2 to 3 sets per side.
Further Tips: Long periods of sitting without moving should be avoided. When possible, try to stand and walk around for a few minutes every half an hour to an hour. When lifting, a useful cue is to push through your heels, engage your glutes, and avoid rounding your lower back.
Article written by Adam Schippers, MS, ATC
