4.8
(235)

The Piriformis Stretch stretches the pyramid-shaped muscle that runs along with the gluteus medius and gluteus maximus muscles in the hip, pelvic region of the body. The Piriformis muscle is used for walking and running.

This stretch can definitely ease in knee and ankle pain. Something relatively unknown, it can also relieve plantar fasciitis – feet inflammation.

This will strengthen and loosen tight and unstable joints in the body, especially focusing on your hips and below. It also has the potential to avoid sciatic nerve damage.

This exercise is highly recommended before doing any physical activity.

Time
2-5 Minutes

Muscle Group
Piriformis

Easy to moderate
Easy

Fitness Type
Stretch

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Safety Tips

Like any other exercise, stop when you feel pain during the stretch. Do not force yourself to stretch out as others do. Also, if you have a back or knee injury, please be careful.

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Equipment Required

Any mat is not necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

2-3 minutes
10-15 secs hold
Repeat 3-4 times

Intermediate

2-3 minutes
10-20 secs hold
Repeat 3-4 times

Advanced

3-4 minutes
15-30 secs hold
Repeat 4-5 times

Instructions

Step 1
Watch the instructional video, then read the following for clarification.

Step 2
Sit upright on your mat with your legs straight.

Step 3
Raise left leg and place the sole of the foot on the outside of the right knee.

Step 4
Move the folded leg across to the opposite knee

Step 5
Place your right elbow on the outside of your left knee

Step 6
Keeping your arm and shoulder firm, rotate your shoulders left and slowly push with the right elbow in the opposite direction on your left knee

Step 7
Hold for to your level and make sure you don’t overly strain.

Step 8
Repeat steps 2-6 using the opposite leg and arms

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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