How can a piriformis muscle be relaxed?

1. Piriformis stretch:

- Lie on your back with your knees bent and feet flat on the floor.

- Cross one ankle over the opposite knee, and place your hands behind your thigh.

- Gently pull your thigh toward your chest until you feel a stretch in your buttock.

- Hold for 30 seconds and repeat on the other side.

2. Figure-4 stretch:

- Lie on your back with your knees bent and feet flat on the floor.

- Cross one ankle over the opposite knee and place your hands on your shin.

- Use your hands to gently pull your knee toward your chest until you feel a stretch in your buttock.

- Hold for 30 seconds and repeat on the other side.

3. Hamstring stretch:

- Stand facing a wall with your feet shoulder-width apart.

- Step back with one leg and bend your front knee so that your thigh is parallel to the floor.

- Keep your back straight and your toes pointing forward.

- Hold for 30 seconds and repeat on the other side.

4. Cat-cow pose:

- Start on your hands and knees with your wrists aligned under your shoulders and your knees aligned under your hips.

- Inhale and arch your back, lifting your head and tailbone.

- Exhale and round your back, tucking your chin to your chest.

- Repeat for 10-15 breaths.

5. Pigeon pose:

- Start in a downward-facing dog.

- Bring one knee forward and place your foot flat on the floor in front of you.

- Lower your hips and shin until your knee is bent at a 90-degree angle.

- Keep your back straight and your weight evenly distributed between your hands and feet.

- Hold for 30 seconds and repeat on the other side.

6. Use a foam roller:

- Place the foam roller under your buttock and slowly roll back and forth over the muscle.

- Apply as much pressure as you can tolerate.

- Roll for 30 seconds to 1 minute.