Piriformis Stretch
Targeted stretch for piriformis and deep external rotators.
hip mobility exercises Piriformis, deep external rotatorsExecution
- 1Supine figure-4 position (ankle over opposite knee)
- 2Draw the base knee toward the chest
- 3Gently press the crossed knee outward
- 4Hold 45-60 seconds per side
- 5Repeat 2-3 times
Cues
- Relax and breathe
- Feel the deep glute stretch
- No forcing
Common Errors
- Forcing the knee
- Lifting head/shoulders
- Breath holding
Progressions
- 1Supine -> Seated figure-4 -> Pigeon pose
Related Patterns
hip external rotation restriction
