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