Piriformis Stretch
hip mobility exercises Piriformis, deep external rotators
Targeted stretch for piriformis and deep external rotators.
Execution
- Supine figure-4 position (ankle over opposite knee)
- Draw the base knee toward the chest
- Gently press the crossed knee outward
- Hold 45-60 seconds per side
- Repeat 2-3 times
Cues
- Relax and breathe
- Feel the deep glute stretch
- No forcing
Common Errors
- Forcing the knee
- Lifting head/shoulders
- Breath holding
Progressions
- Supine -> Seated figure-4 -> Pigeon pose
Related Patterns
- hip external rotation restriction