Seated Piriformi Stretch
Relieve hip & lower back pain! This stretch targets your piriformis muscle for better flexibility and comfort.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting on a bench or chair, with both feet flat on the ground.
2. Place your right ankle on top of your left knee, creating a figure-4 shape.
3. Maintain an upright posture with your spine straight and chest lifted.
4. Gently press down on your right knee with your right hand to increase the stretch, you should feel it in your right glute.
5. For a deeper stretch, gently lean your torso forward while keeping your back straight.
6. Hold this position for 15–30 seconds, focusing on relaxing the muscles to deepen the stretch.
7. Slowly release the pressure on your knee and sit back up.
8. Switch legs and repeat the stretch with your left ankle on your right knee.
9. Perform the stretch 2-3 times per side, as needed, for relief and increased flexibility.
Note: It's important to stretch to the point of mild tension, not pain. If the stretch becomes painful, ease off to a more comfortable position.
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