Part 6/7:
Stretching: Use a dining room table to perform a figure four stretch. Lie forward with a cushion underneath your ankle and allow the shin to rest on the table. Keep your back straight and fold forward until you feel a stretch in the piriformis. You could also position yourself against a wall to perform another variation of this stretch while maintaining alignment.
Strengthening: To fortify the piriformis, try the "fire hydrant" exercise. Begin in a tabletop position, lift one knee towards the side while keeping the hips at a 90-degree angle. Aim for ten controlled repetitions on each side to enhance muscle resilience and reduce tension.