Live Better
 
 

Piriformis Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hips.

Woman doing 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.

stage 1: woman doing piriformis stretch

stage 2: woman doing piriformis stretch

stage 3: woman doing piriformis stretch

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.

Recommended Reading

Running my own race at the Medibank Melbourne Marathon Festival

Ben Hill shares one of the proudest moments of his life.

Read more

Feel Good: Free outdoor fitness in Brisbane

Medibank Feel Good program schedule and details.

Read more

Steve Moneghetti’s top race day tips

The running legend shares some quick tips.

Read more

Your race day eating plan

Sports dietitian Tim McMaster shares some tips.

Read more

5 ways to take your running to the next level

Mix up your training with these tips from Ben Lucas.

Read more

25% off Fitbit trackers & Aria scales

Medibank member discounts on Fitbit trackers and Aria scales

Read more

How to treat blisters – the right way

Podiatrist Rebecca Rushton bursts the myths.

Read more

How Tim Robards stays fit, strong and healthy

The original Bachelor shares his simple approach to health.

Read more