Piriformis Stretch

by tgiffitness on January 25, 2013

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How to stretch the Piriformis:

  • Lay on your back
  • Bend the left leg and place the foot flat on the floor
  • Cross the right ankle over the left knee, and let the right knee drop out to the side
  • Make sure that you are not crossing the right leg too far over the left knee. The left knee should be in contact with the right leg just above the ankle bone
  • Reach between the legs and hold onto the left thigh
  • Pull the thigh towards your chest
  • To increase the stretch, press right elbow into the right knee and push the knee away from yourself
  • Hold the stretch for 30 seconds, then repeat with the other leg.

 What you should feel while stretching the Piriformis:

  • The piriformis is a small glute (bum) muscle that runs from your tailbone out to the hip. When performing this stretch, you should feel a stretch in the glute muscles, in the hip, and possibly in the inner thigh.
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