The piriformis muscle can press against the sciatic nerve if it’s tight. This stretch aims to relieve that pressure.
How to do it:
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Sit on a firm chair or comfortable surface.
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.Cross your affected leg over your healthy leg (as if forming a “4”)
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Hold the tip of your foot and slowly lower your knee toward the floor.
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4.Hold this position for 15 seconds , without forcing or bouncing.
5. repeated the movement 3 to 4 times .
✅ Additional tips
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Perform these exercises in comfortable clothing and in a quiet place.
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Maintain a steady, relaxed breathing throughout the movements.
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Do not do the exercises if you experience stabbing pain, severe tingling, or weakness.
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Consistency is key: practice these stretches at least three times a week to see improvements.
