I thought I had piriformis syndrome for about two years. Was sent to a sports medicine PT place to learn exercises.
The stretches here are pretty close to what they had me doing.
https://health.clevelandclinic.org/piriformis-syndrome-stretches-exercises
It turned out that my problem was a collapsing disc in my spine that required surgery. I don't regret the morning stretches, and will probably go back to a stretching routine when I've recovered from the surgery.