Supine Piriformis Stretch

Equipment
Mat

Purpose

The piriformis stretch stretches your hip rotator muscles. Improving the flexibility of your hip rotator muscles makes your hips feel less stiff and makes it easier for you to move your hips during everyday activities.

Set up

Get into a comfortable position lying on your back with your knees bent and both feet flat on the floor.

Movement

Cross your right foot over your left knee. Reach and grab behind your left thigh. Slowly and gently draw your left thigh towards your chest. Hold this static stretch for 30 seconds. Then relax back to the starting position. Repeat on the other side.

Tips

  • You should feel a deep stretch in your right hip and buttock area.
  • Keep your spine flat on the floor. You should not be rounding or flexing your spine during the stretch.
  • You should not experience any pain with this exercise. If you do, back off of the stretch until you feel a stretch but no pain.
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