# Release THIS Muscle to Fix Your Sciatica

Source: https://www.youtube.com/watch?v=JqgM7_G8Gps
Recap page: https://rapidrecap.app/video/JqgM7_G8Gps
Generated: 2026-02-23T15:31:12.251+00:00

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## Quick Overview

To release the piriformis muscle and potentially relieve sciatica, perform the Supine Figure 4 Stretch by crossing the affected leg's ankle over the opposite knee while lying down and gently pulling the thigh toward the chest, holding for 30 seconds, or perform the Quadruped Hip Thrust with a slight knee bend and hip turn to activate the glutes and piriformis.

**Key Points:**
- The video identifies the glutes and piriformis muscles as highly associated with causing sciatica pain.
- The first relief exercise demonstrated is the Supine Figure 4 Stretch (also called a reclined Figure 4), held for 30 seconds, 3 to 5 times per side.
- The second exercise is the Windshield Wiper, where the individual lies on their back with knees bent and feet flat, driving the heels down to activate glutes, then slowly swinging the knees side to side while keeping the heels down.
- The third exercise is a seated Figure 4 stretch, where the ankle of the affected leg rests on the opposite knee, and the person leans forward until a stretch is felt in the outer hip/glute, held for 30 seconds, repeated 3-5 times per side.
- A more advanced lying exercise involves performing the Figure 4 stretch while lifting the legs into a tabletop position (knees bent at 90 degrees), then pressing away from the body to deepen the stretch in the piriformis/glutes.
- The final strengthening exercise is a modified quadruped (all fours) lift, where the person lifts the bent knee slightly off the floor and rotates the body slightly toward the lifted side to heavily target the glutes and piriformis.

![Screenshot at 00:17: Diagram showing the distinct pain referral patterns for glutes \(left\) versus piriformis \(right\), illustrating why these muscles are key targets for sciatica relief.](https://ss.rapidrecap.app/screens/JqgM7_G8Gps/00-00-17.jpg)

**Context:** Dr. Michael Rowe from SpineCare in St. Joseph, Michigan, presents a video focused on providing immediate relief for sciatica pain by targeting the muscles most commonly involved: the glutes and the piriformis. Sciatica pain, often felt across the buttocks and down the leg, can result when these muscles become strained or inflamed and compress the nearby sciatic nerve. Dr. Rowe demonstrates four specific exercises—two stretching/release techniques and two strengthening movements—to address this issue.

## Detailed Analysis

Dr. Michael Rowe of SpineCare outlines exercises aimed at relieving sciatica pain by focusing on releasing tension in the glutes and piriformis muscles, which can compress the sciatic nerve. He demonstrates four primary movements. The first is the supine Windshield Wiper (0:56): lying on the back with knees bent and feet flat, the person presses their heels down to activate the glutes, then slowly swings the knees side to side, feeling activation across the pelvis and hips. This is repeated for 10-15 repetitions. Next is the seated Figure 4 stretch (2:21): crossing the affected ankle over the opposite knee, the individual gently presses the knee toward the floor while keeping the back straight, leaning forward slightly to deepen the stretch in the outer hip/glute area, holding for 30 seconds, 3 to 5 times per side. The third technique is the supine Figure 4 stretch (4:38): lying down with the ankle crossed over the opposite knee, the person pulls the thigh towards the chest without using their hands, holding for 30 seconds, 3 to 5 times per side, aiming for a deep stretch in the piriformis. For a deeper stretch, the legs are brought up to a tabletop position before pulling (5:09). Finally, he introduces two strengthening exercises. The first is a glute/piriformis bridge variation (6:21) where the heels are pressed down, lifting the hips into a straight line, held for 5 seconds, repeated 10-15 times. The second strengthening move is a modified bird-dog/quadruped exercise (8:08): on all fours, the knees are lifted slightly off the floor, and then the affected leg is slowly kicked backward until the thigh is parallel to the body, holding for 5 seconds, repeated 5-10 times per side.

### Sciatica Causes

- Glutes and Piriformis are highly associated with causing sciatica pain
- Glutes pain referral shown on left, Piriformis on right
- Tightness/inflammation in these muscles compresses the sciatic nerve

### Release Exercise 1 (Windshield Wiper)

- Performed lying down, feet flat, knees bent
- Drive heels down to activate glutes, then slowly swing knees side to side
- 10-15 repetitions

### Release Exercise 2 (Seated Figure 4)

- Sit with ankle of affected leg over opposite knee
- Gently push knee down while keeping back straight, leaning forward slightly
- Hold 30 seconds, 3-5 times per side

### Release Exercise 3 (Supine Figure 4 Stretch)

- Lie on back, ankle crossed over opposite knee
- Gently pull thigh toward chest without using hands, hold 30 seconds
- Can be progressed by lifting legs to tabletop position

### Strengthening Exercise 1 (Glute Bridge with Heel Press)

- Lie on back, knees bent, feet flat
- Press heels down, lift hips to create a straight line from shoulders to knees, hold 5 seconds
- Repeat 10-15 times

### Strengthening Exercise 2 (Quadruped Hip Extension)

- On all fours, lift knees slightly off floor
- Slowly kick affected leg up until thigh is parallel to body, hold 5 seconds
- Repeat 5-10 times per side

![Screenshot at 00:05: SpineCare Decompression and Chiropractic Center logo.](https://ss.rapidrecap.app/screens/JqgM7_G8Gps/00-00-05.jpg)
![Screenshot at 00:17: Diagram illustrating the different pain referral patterns caused by glutes versus the piriformis muscle.](https://ss.rapidrecap.app/screens/JqgM7_G8Gps/00-00-17.jpg)
![Screenshot at 00:48: Demonstration of the Windshield Wiper exercise performed lying on the back with feet flat.](https://ss.rapidrecap.app/screens/JqgM7_G8Gps/00-00-48.jpg)
![Screenshot at 02:21: Demonstration of the seated Figure 4 stretch, showing the ankle placement.](https://ss.rapidrecap.app/screens/JqgM7_G8Gps/00-02-21.jpg)
![Screenshot at 08:08: Demonstration of the advanced quadruped hip extension targeting glutes and piriformis activation.](https://ss.rapidrecap.app/screens/JqgM7_G8Gps/00-08-08.jpg)