Hip Stretches and Piriformis Stretches
Stretching Exercises and Flexibility Exercises

Here are some hip stretches and piriformis stretches. The piriformis is a small muscle in the back of the hip that is underneath the buttocks (gluteus maximus).

The sciatic nerve runs right underneath the piriformis muscle. When the piriformis is tight, it may slightly compress the sciatic nerve. And when the piriformis is tight it will limit the mobility of the hip.

Many lower back exercise programs include stretching exercises for the piriformis. The hip has a close relationship to the lower back. When the hip is stiff, more pressure is placed on the lower back.

Here are a few flexibility exercises for the piriformis muscle.

Figure 4 Cross Leg Stretch

Starting Position: Lie on your back, and cross your right foot over your left knee.

Form: Use your left knee to push your right hip towards your chest. Use your hands to pull your right leg towards your chest.

Hold for 20-30 seconds before releasing and repeating on the other side.

Personal Trainer Tips: You should feel a stretch in the back of the hip that is crossed over your knee.

This is a great stretch for the piriformis and hips.

Knee to Opposite Shoulder Stretch

In addition to crossing one knee over to stretch the piriformis, you can also bring your knee up towards your opposite shoulder to stretch this hip muscle.

Starting Position: Lie on your back and bring your right knee up and pointing towards your left shoulder.

Form: Use your left hand to gently press your right knee down towards your left shoulder.

Personal Trainer Tips: Move in a slow and controlled manner. Hold for 20-30 seconds and then switch to the other side.

Modified Pigeon Pose Hip Stretch

The pigeon pose is a popular yoga pose that stretches the hips and piriformis. In the full pigeon pose the back leg goes straight back in a split position. Here's the modified stretch.

Starting Position: Sit with your right leg bent in front of you and your knee at 90 degrees. Allow your left leg to remain comfortable at your side.

Form: Slowly lean forward until you feel a good stretch in your right hip. Hold for 20-30 seconds and then release the stretch.

Personal Trainer Tips: You can do this stretch on a bench or standing.

Review of Hip and Piriformis Stretches

Above are just 3 piriformis stretches. The piriformis can be stretched in many different ways. To stretch the piriformis cross one leg over the other and then move your thigh towards your chest.

It is important to do hip stretches and flexibility exercises for the piriformis muscle.

Yours in Health,
Dr. Charles PT/PT

Return to Stretching Exercises from Piriformis Stretches

P.S. Check out my New Core Workout Videos! I am proud and excited to release two 30-Minute Core Workouts.

The videos can be purchased as DVD's and shipped to your home, or you can purchase a downloadable version and simply download them to your computer.

Save 50% during the Introductory Period. Get both workouts for $9.95 + sph

Click Here to Order Your DVD Today!

Click to learn more about the core workout videos.

My Weight Loss and Fitness Ebooks

The Ultimate Detox:
How to Lose 10 Pounds in 2 Weeks Without Exercise

This ebook outlines a simple 3 step program and detox diet that can help you lose 10 pounds in as little as 2 weeks without exercise.

Most people think vigorous exercise is the only way to lose weight, but that is not true.

If you're looking for dramatic and quick weight loss, try this program.

Women's Fitness and Weight Loss Program:
Personal Training Secrets to
Lose Belly Fat and Get a Flat Stomach

If you want to lose weight and get a flat stomach, my ebook Personal Training Secrets to Lose Belly Fat and Get a Flat Stomach is the answer to your prayers.

It's more than just a list of the best ab exercises.

It's a Complete Women's Fitness Plan with Simple Secrets to Lose Weight and Tone Your Stomach.