ANKLE ON KNEE PIRIFORMIS STRETCH
Whilst the Piriformis is a muscle many have never heard of it has a powerful effect on our ability to undertake activities of daily living since it enables you to move your hips, upper legs, and feet away from your body. Given that it overlays the sciatic nerve, which runs from your lower back down your legs, it is also a common target to stretch to help alleviate sciatica.
Skill Level: Beginner
Training: Static Stretching
Type: Isolation
Force: Pull
Equipment: Exercise Mat (Optional)
1° Muscles: Piriformis, Gluteals
SET-UP
- Lie on your back.
- Bend your knees with your feet flat on the floor.
EXECUTION
- Place your left ankle on your right knee.
- Grasp your right thigh and pull it towards your chest until you feel a mild stretch in your left Gluteals.
- Hold for 20-30 seconds.
- Repeat for your right Gluteals.
- Avoid overly flexing your spine, otherwise, you will reduce the stretch you feel in your glutes.
- Keep your neck and shoulders relaxed.
- Cross-Body Back Stretch
- Standing Knee To Chest
- Knee Across The Body
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