Supine Piriformis Stretch

  • HOW: While laying face up on the floor cross one leg over and across the other. The closer you bring your foot to your butt on the leg that is on the floor the further you will stretch your opposite hip. If this is not enough of a stretch, you can thread the needle by elevating your leg that was on the floor and hugging your shin bone in towards your chest. If the crossed leg is slipping you can hold onto it with your opposite hand.
  • FEEL: You will feel a deep stretch in the back hip on the leg that is crossing. The closer you hug your legs in the stronger the stretch. 
  • COMPENSATION: Keep your arms slightly out from your side to achieve the 30 degrees of abduction, don’t have them right at your side.

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