Figure-4 (Piriformis) Stretch
Eases tightness deep in the buttock that can travel into the hip.
What it helps
Eases tightness deep in the buttock that can travel into the hip, keeping the area loose and comfortable.
How to do it
- Lie on your back with both knees bent.
- Cross one ankle over the opposite thigh to make a "figure 4".
- Reach through and gently pull the lower thigh toward you until you feel a stretch in the buttock.
- Hold, then switch sides.
Tips
- Keep your head and shoulders relaxed on the floor.
- A gentle, comfortable stretch is all you need.
Commonly done as hold 20–30s sets of 3 each side, daily.
Where this appears in recovery
Figure-4 (Piriformis) Stretch is part of 13 recovery programs, most often at the early recovery (weeks 2–6), long-term recovery (months 6–12) and strength & function (weeks 6–12) stages, among others. Each program shows how it fits alongside the other movements:
- Lateral Lumbar Interbody Fusion (LLIF / XLIF / OLIF) exercise guide
- Revision Lumbar Fusion exercise guide
- Sacroiliac Joint Fusion exercise guide
- Anterior Lumbar Interbody Fusion (ALIF) exercise guide
- Lumbar Laminectomy exercise guide
- Adult Spinal Deformity Correction exercise guide
- Lumbar Disc Replacement exercise guide
- Lumbar Posterolateral Fusion exercise guide
- Lumbar Hardware Removal exercise guide
- Lumbar Spinal Stenosis exercise guide
- Low Back Pain exercise guide
- Sciatica (Lumbar Radiculopathy) exercise guide
- …and 1 more
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.