Dr. Michael Horowitz's Stretch of the Day Series
FREE Stretch of the Day!!
The Figure-Four (Piriformis) Stretch!
- The piriformis muscle is an external rotator of the hip and due to long hours of sitting and various activities we put our bodies through, this muscle can get seriously tight! There are a variety of ways to stretch the piriformis muscle & the mechanism is similar in each approach.
- (a) sit on the edge of your seat. Be careful not to fall off! Cross one leg over the other with the ankle resting on the opposite knee. Now place gentle pressure on the bent/elevated knee and hold for 10-15-seconds. Repeat sides.
- (b) lying on the ground facing the sky, cross one leg over the other with the ankle resting on the opposite knee. Now reach and connect your hands behind the hamstring of the non-bend side. Gently pull the hamstring towards your belly and feel a stretch to the opposite side. Hold for 10-15-seconds and repeat sides.
- (c) this stretch can also be done standing. Using a wall for support can be helpful. Cross one leg over the other with the ankle resting on the opposite knee. Now bend forward at the waist and on the knee of the weight bearing leg. Hold for 10-15-seconds and repeat sides.
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