11 Daily Flexibility Exercises for a Pain-Free Life

7. Figure 4 glute/piriformis stretch (hip/low back)

Two-line summary: Releases the gluteal muscles and the piriformis, which often irritate the sciatic nerve and cause buttock or referred leg pain. This stretch helps open the hip and reduce nerve tension. Step-by-step instructions: Lie on your back with knees bent. Cross the right ankle over the left thigh near the knee to form a figure-4. Thread your right hand through the opening and grasp the left hamstring or shin, gently pulling both legs toward your chest to feel a stretch in the right glute. Hold 20–30 seconds, then switch sides. Repeat twice per side, keeping breath even. Modifications and progressions: If lying is uncomfortable, perform a seated figure-4 by crossing the ankle over the opposite knee and leaning forward with a flat back. To progress, straighten the bottom leg slightly for a deeper stretch. Safety cautions: If you experience sharp shooting pain down the leg or increased numbness, stop and seek medical advice. Move only within a comfortable range. Habit-stack tip: After a walk or before sitting for a long movie, use this stretch to unwind the hips and ease tension.