SUPINE PIRIFORMIS STRETCH EXERCISE

SUPINE PIRIFORMIS STRETCH 

• Supine Piriformis Stretch exercise is used to stretch the piriformis muscle,  which works as a primary external rotator of the hip and secondarily as a hip abductor.

BENEFITS of Supine Piriformis Stretch:

• Helps to loosen the piriformis muscle and increase the range of motion.

• It also helps to prevent knee pain

• Stretching the piriformis muscle helps to ease piriformis syndrome and sciatica

HOW TO DO SUPINE PIRIFORMIS STRETCH?

1. Lie down on your back with your legs straight.
2. Lift your affected leg, bend your knee, and place the ankle on the opposite knee. 
3. Reach across your body, with your opposite hand, and then gently pull your knee toward your opposite shoulder and feel the stretch.
4. Hold the stretch for 15 to 30 seconds and then switch the legs.
5. Repeat 3 times on each side.
6. Doing the Supine Piriformis stretch on both sides can give good results.

1. Lie down flat on your back
2. Place your feet flat against the floor and raise your knees towards the ceiling.
3. Bring your right leg towards your body, and rest your right ankle across your left knee.
4. Now clasp your hand together at the back of the thigh and bring it towards your chest
5. Feel the stretch at the back of the right thigh
6. Hold the stretch for 3o seconds, then relax and come back to the starting position
7. Repeat this, Supine Piriformis Stretch exercise for 3 times and then switch the legs. 

You can perform anyone that is comfortable for you

Stretching should be slow and comfortable.