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More Training Info > Piriformis Stretch

Piriformis Stretch

If you are seeking a good stretch for the deep muscles in the outer hip and gluteus region including the piriformis, perform the following stretch with each of your workouts either at the beginning (the active version) in your warm-up or at the end (the static version) as part of a relaxing cool down. This stretch is particularly helpful for hikers, mountaineers, climbers, runners and skiers.

To stretch your right hip, start in quadruped position on hands and knees. Bring your right ankle in to rest directly behind the bend in your left knee, keeping right angles to both knees. Move your right hand off farther to the right and hold onto the right foot with your left hand so you can add more resistance to the stretch. Simultaneously shift both hips and shoulders smoothly to the right until you feel a stretch in the outer part of your right hip and down the outer portion of the thigh. Avoid lateral flexion or rotation of the pelvis or trunk. Reverse and repeat for left hip. To include in an active warm-up, perform rhythmically, shifting hips right and left and holding for a second or two in the stretched position 8-10 times. For a static stretch as part of a cool down, hold end position for 20-30 seconds before repeating on the other side.


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