You can test some stretching of the piriformis muscle to relieve pain. It is important to note that you must stay within comfort limits, otherwise you could make your condition worse. Also be sure to warm up before stretching.
1. Stretching of the piriformis muscle on the back
1. Lie down with your knees bent up.
2. Cross your affected leg on the other leg, folding it towards the chest.
3. Take your knee with one hand and ankle with your other hand and slowly toward the shoulder that is aligned with your ankle until you feel a stretch in your buttocks.
4. Hold for 30 seconds to 1 minute and release.
Here is a video demonstration:
2. Stretching of the piriformis upright muscle
1. While standing, place the affected leg on the knee of the other leg to form a 4.
2. Slowly lower your hips to the ground at a 45-degree angle, bending the knee of your leg up.
3. Lean forward with your torso and extend your arm parallel to the floor while standing upright.
4. Hold for 30 to 60 seconds, then return to the home position.
3. Piriform muscle stretching with the outer hip
1. Lie on your back and bend the affected leg upward by placing your foot on the back of the knee on the other leg.
2. Pull your foot behind the knee of the other leg and turn your leg to the opposite side with the knee turned or touching the ground.
3. Place your hand on the side where the knee is (if you stretch your right leg, place your left hand on the knee) and lift the other up.
4. Start slowly lowering your other arm to the opposite direction of the knee, intending to touch your shoulder to the floor.
5. Stay in this position for 20 seconds.
6. Return to the original position and stretch both legs. Bring both your knees and gently pull with your hands towards your chest.
4. Longitudinal stretching of the adductor muscle
1. Sit on the floor and spread your outstretched legs as far as possible.
2. Gently tilt your chest forward towards the floor and place your hands far ahead.
3. Try to rest your elbows on the floor by gently tilting forward. Stop as soon as you feel pain.
4. Hold for 10 to 20 seconds and release.
5. Stretch of adductor short muscle
1. Sit on the floor, place the soles of your feet in front of your pelvis.
2. Hold your ankles with opposite hands (left hand / right ankle and vice versa).
3. Gently push down with your knees, to touch the floor with. Stop just before you feel pain.
4. Hold for 30 seconds, release and float your legs in this position (like a butterfly).
6. Clam exercise on the side
1. Lie on your side, with your hip up.
2. Bend your legs back to form an L while keeping one foot on the other and your legs parallel.
3. Make sure your body stays upright.
4. Keep your feet glued, raise your upper knee upwards, while keeping the body in its original position.
5. Resume the original position, and repeat 15 times.
7. Hip extension exercise
1. Put your hands and knees on the floor (put on all fours). Your hands should be aligned with your shoulders.
2. Tilt your weight on the affected leg and lift your leg up.
3. Slowly lower your leg, and repeat 15 times.
8. Stretch of the piriformis muscle on the back.
1. Lie on the floor with your back straight and your legs straight.
2. Bend the affected leg up and place the foot on the outside of the other leg near the knee.
3. With the opposite hand, gently pull the knee of the affected leg down the middle line of your body until you feel a stretch. If you feel pain, relax.
4. Be careful not to lift your shoulders and hips off the floor.
9. Stretching the buttocks for the piriformis muscle
1. Place your hands and knees on the floor (4-legged).
2. Place the foot of the affected leg under the chest and turn it to the opposite side, near the hip, pointing the knee to the shoulder.
3. Lower your head until your forehead touches the ground.
4. Slowly stretch the unaffected leg behind you while keeping the pelvis straight.
5. Push your hips slightly towards the floor.
6. Hold for 30 seconds and slowly return to the home position. Repeat 2-3 times.
10. Stretching in a sitting position
1. Sit in a chair and cross the affected leg on the knee of the other leg.
2. Bring the chest forward, and bend slightly forward while remaining straight.
3. Hold for a few breaths and try to stoop a little (if you do not feel pain).
4. Stay in this position for 30 seconds and slowly release. Repeat with the other leg.