Piriformis Hip
May 10th, 2023 9:23 AM Mr. Q Categories: Stretching
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
StretchEquipment:
N/AThe piriformis hip stretch is an exercise that helps to stretch the piriformis muscle, which is located in the buttock area and can sometimes cause sciatic nerve pain.
Proper form:
- Begin by laying on the floor with both legs stretched out in front of you.
- Bend your right knee and place your right foot on the ground on the outside of your left knee.
- Place your left elbow on the outside of your right knee and use it to gently pull your right knee towards your left shoulder.
- Hold the stretch for 15-30 seconds, feeling a stretch in your right buttock area.
- Release the stretch and switch sides, repeating for the left leg.
How to reduce difficulty: If you find the stretch difficult, you can try using a cushion or folded towel under your hips to elevate them slightly.
How to increase difficulty: To increase the intensity of the stretch, you can try pulling your knee closer to your shoulder or holding the stretch for a longer period of time.
Number of reps: Beginner: 2 sets of 15-30 second holds per leg Intermediate: 3 sets of 20-30 second holds per leg Advanced: 4 sets of 30-45 second holds per leg
Estimated time for exercise: 2-3 minutes
Body Group:
LegsMuscle Group(s):
HipMuscles used:
Primary:
PiriformisSecondary:
Gluteus MaximusTertiary:
HamstringsDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.