Piriformis
The piriformis muscle lies deep beneath the gluteal muscles, and it assists in lifting and rotating the thigh laterally. In climbing, you use this muscle to position your foot on a hold that’s up and out to the side. If you have trouble reaching out your foot to engage distant edges, a tight piriformis is likely part of the problem. The piriformis stretch may also provide some relief for individuals experiencing mild sciatica.
1. Kneel on the floor with your hands positioned under your shoulders.
2. Shift your upper-body weight onto your arms, so that you can reposition your legs as follows.
3. Move one leg in front of you, keeping the knee sharply bent so that the heel is positioned near your groin.
4. Slide the other leg backward until it’s straightened out behind you. Your kneecap should be facing down to the floor while the sole of your foot faces up toward the ceiling.
5. Use your arms to align your torso over the center of your bent leg. Lower your hips toward the bent leg to increase the stretch. Hold this position for ten seconds, then raise your hips slightly to release the stretch for a few seconds.
6. Lower your hips once more for a secondary stretch of thirty to sixty seconds. Most people feel a strangely pleasant stretching deep within the gluteal muscles.
7. Repeat with your other leg.
Safety notes: Perform this stretch with caution and ease up at the first sign of any pain in your knees, hips, or lower back. This stretch may be inappropriate for individuals with a history of knee injuries.