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your pain tolerance. Over-aggressive rolling can cause bruising or irritation.
8. Effective Piriformis Stretches
Targeted stretching can improve flexibility and reduce piriformis tightness. Some effective stretches include:
Piriformis Stretch: Lie on your back with both knees bent. Cross the ankle of the affected leg over the opposite knee. Gently pull the uncrossed leg toward your chest while pushing the crossed knee outward. Hold this position for about 30 seconds.
Hamstring Stretch: Lying on your back, bend one knee to 90 degrees and slowly extend the leg upward until you feel