Stretching #2 : piriformis

The piriformis is the muscle that is underneath the gluteal majoris. He does the rotation of the leg. If this muscle is tight, he can affect the sciatic nerve. This last one is situated either underneath, over or in the piriformis. He can be responsable of some aches going down the leg, or can be part of a lower back problem(lombar part).
 Here are two ways of stretching it :
-Lay down on your back. Flex your hip at an angle of 90 degrees on one side. Put the heel of the other foot on the knee of that leg. Hold the stretch for 30 seconds. Repeat 3 to 4 times during the day.

- Sit on a chair. Be sure to sit straight. Put one heel on the opposite knee. Keeping your back and head aligned, bring your torso foward until your feel a stretch in your gluts(be sure to bring your torso and not only your head/neck). Hold it for 30 seconds and repreat 3 to 4 times a day.

 Don't forget that when you are doing a stretch, you want to feel the stretch but not pain. When you are feeling pain, you are going too far and can over stretch the muscle. Between the two choices mention here, it is up to you to find the one that feels more natural to you or seem to be working better.