There are a number of piriformis stretches; however, most require you to lay back with your feet flat on the floor and your knees bent. To correctly do the stretches, lay on a flat surface and hold each piriformis stretch for five to 30 seconds three times per day. As a precaution, hold each stretch for five seconds in the beginning, and gradually increase the stretches to 30 seconds each.
For the first stretch, lay back with your knees bent and feet flat on the floor. Pull your right knee up to your chest, grab your right knee with your left hand and pull it toward your left shoulder. Hold the stretch for five to 30 seconds. Repeat for each side.
For the second stretch, lay back with your knees bent and feet flat on the floor. Rest the ankle of your right leg over the knee of your left leg. Pull your left thigh toward your chest and hold the stretch for five to 30 seconds. Repeat for each side.
For a different type of stretch, lay face down with one leg bent under your stomach. Slowly lean towards the ground while using your hands for balance. Hold this stretch for up to 30 seconds on each side.