These stretches target key muscles in the buttock and hip region, helping to reduce tension and improve mobility.
Watch the video below to see how to properly perform a seated glute medius and piriformis stretch and follow along at home.
Instructions
- Sit upright in a chair with your feet flat on the floor, knees bent at 90 degrees.
- With the leg of the side you wish to stretch, cross one ankle over the opposite knee, creating a “figure-4” shape with your legs. Let your knee relax down towards the floor (it doesn’t have to be flat, just go to your comfort level).
- Gently push on the inside of your knee to increase the stretch if comfortable.
- If you wish to increase the stretch further, lean forward from the hips and you will then feel the stretch intensify deep in the buttock of the crossed leg.
- Hold, then slowly release the pressure and return your head to a neutral position. Your clinician will advise how long to hold each stretch.
Common Mistakes
- If you choose to lean forward, remember to hinge from the hips rather than bending/curving through the spine.
- Do not lean too far forward or do this too quickly if you choose to lean forward.
- Do not force the knee down if you choose to apply gentle pressure to it.
