How to Do Piriformis Muscle Stretches

Arthritis causes stiffness in your joints, making it sometimes difficult to even get out of bed. If you're having stiffness in your hips you can loosen them up by performing a piriformis stretch. The piriformis is a muscle deep with the buttocks that aids in the rotation of your hips. Stretching everyday is important when you have a condition like arthritis.

Difficulty: Easy

Instructions

Things You'll Need:

• Padded mat

Piriformis Stretch

1. Lay on a padded mat or soft carpeting with your knees bent.

2. Grab your right knee and pull it in towards left shoulder. You should feel a stretch deep within your buttocks.

3. Hold the strecth for 30 to 60 seconds then switch to the left leg.

Variation of the Piriformis Stretch

4. Begin on your back with your knees bent.

5. Cross your right foot over to your left knee.

6. Grab the back of your left thigh and pull towards your chest.

7. Hold the stretch for 30 to 60 seconds then switch legs.

Tips & Warnings

• If you don't have a soft surface to lay on, you can do this variation of the piriformis stretch sitting up. Instead of bringing the leg in, you'll just bend over keeping your spine straight. The sitting variation of the piriformis stretch is convenient as you can do it during a break at work or while sitting in a waiting room.

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