Physiotherapist Charissa Fermelis shares a stretch for your hips.

piriformis-stretch

How to

  1. Lie on your back and cross one ankle over the opposite knee, so your legs form a figure 4.
  2. Using your arms, pull your legs towards your chest to feel a deep stretch in the back of the hip.
  3. Sustain this stretch for up to 30 seconds, and repeat it several times on each leg for optimal benefit.

Tips

The piriformis is a deep muscle at the back of the hip joint, which connects from the sacrum to the thigh bone. The action of the muscle is to externally rotate your leg when standing tall, but also provide stability for your pelvis.

In some people, the sciatic nerve actually pierces through the piriformis muscle belly, so if the piriformis is weak or tight, the sciatic nerve can become entrapped and lead to pain or numbness referring down the back of the leg.

Stretch out your whole body with the be. Stretching Guide.

Related Articles

Exercise

Stretches for office workers

Stretch out your back and relieve stress

Read more
Exercise

Stretches for flexibility

A simple guide to deepen your flexibility.

Read more
Exercise

Stretches for runners

Stretch your legs, hips and back after a long run

Read more
Exercise

Stretches for gym enthusiasts

8 stretches to help you cool down from workouts

Read more
Exercise

Camel Stretch

A guide to doing the Camel Stretch.

Read more
Exercise

Neck stretch

A guide to doing a neck stretch

Read more
Exercise

Kneeling Hamstring Stretch

A guide to doing a Kneeling Hamstring Stretch.

Read more
Exercise

90/90 Hip Stretch

A guide to doing a 90/90 hip stretch

Read more