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.
Easy to moderate
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.
Number of Reps and/or Length of Time
10-15 secs hold
Repeat 3-4 times
10-20 secs hold
Repeat 3-4 times
15-30 secs hold
Repeat 4-5 times
Watch the instructional video, then read the following for clarification.
Sit upright on your mat with your legs straight.
Raise left leg and place the sole of the foot on the outside of the right knee.
Move the folded leg across to the opposite knee
Place your right elbow on the outside of your left knee
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
Hold for to your level and make sure you don’t overly strain.
Repeat steps 2-6 using the opposite leg and arms
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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