Piriformis Stretch

How to do it

1. Lie on your back on a mat with both knees bent and feet flat on the floor.
2. Cross one ankle over the opposite thigh just above the knee, letting the crossed knee open out to the side.
3. Reach both hands behind the thigh of the uncrossed leg and draw it gently toward the chest.
4. Feel a stretch deep in the glute and hip of the crossed leg while keeping the head and shoulders relaxed on the mat, breathing steadily.
5. Hold the position for 20 to 30 seconds, easing deeper only as the hip settles.
6. Release the legs slowly and switch sides to repeat the stretch.

Muscles worked

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