Chair Seated Piriformi Stretch
Relieve hip & lower back pain with this seated piriformis stretch. Simple, effective relief from the comfort of a chair.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Positioning:
1. Sit on the chair with your back straight and feet flat on the floor.
2. Place your right ankle on your left knee, creating a figure-four position with your legs.
Movement:
3. Gently lean forward, keeping your back straight, until you feel a stretch in your right hip and buttocks.
4. Hold this position for 15 to 30 seconds, breathing deeply and relaxing into the stretch.
5. Slowly return to the starting position.
6. Repeat on the other side by placing your left ankle on your right knee and leaning forward.
Tips:
- Make sure to keep your movements slow and controlled.
- Avoid bouncing or forcing the stretch; listen to your body and only stretch to a comfortable point.
- If the stretch feels too intense, sit up a bit straighter or lessen the angle of the ankle on the knee.