Main muscles worked:
Piriformis You should feel this stretch in your buttocks, as well as at your sides
Equipment needed:
None
Step-by-step directions
• Sit on the oor with both legs straight in front of you.
Cross one leg over the other.
• Slowly twist toward your bent leg, putting your hand
behind you for support.
• Place your opposite arm on your bent thigh and use it to
help you twist further.
• Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to center.
• Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times.
Repetitions
2 sets of 4
Days per week
Daily
Observation :
Keep your sit bones pressed into the oor throughout the stretch.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Piriformis You should feel this stretch in your buttocks, as well as at your sides
Equipment needed:
None
Step-by-step directions
• Sit on the oor with both legs straight in front of you.
Cross one leg over the other.
• Slowly twist toward your bent leg, putting your hand
behind you for support.
• Place your opposite arm on your bent thigh and use it to
help you twist further.
• Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to center.
• Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times.
2 sets of 4
Days per week
Daily
Observation :
Keep your sit bones pressed into the oor throughout the stretch.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.