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

Christmas offer on TomTom Adventurer

Special pricing on selected TomTom sports products

Read more

What’s the deal with pre-workouts?

Do pre-workout supplements do everything they claim?

Read more

How can exercise can help manage chronic illness?

How exercise can help manage diabetes and more.

Read more

Join the community: can group exercise improve your mental wellbeing?

Group exercise keeps us motivated, committed and connected

Read more

Make a splash: 5 ways to get better at swimming

Change up your swimming routine with these drills.

Read more

Dragons afloat! Here’s why you should try dragon boating

There’s a seat for everyone in the sport of dragon boating.

Read more

What is body composition and why does it matter?

Why body weight alone does always tell the whole story.

Read more

After injury: how to set recovery goals

Physiotherapist Charissa Fermelis explains her method.

Read more