Seated Piriformis Stretch

Cues:

  • Take a seat and cross one ankle over the other knee
  • Hinge forward to stretch glute the up leg side
  • You can push down on your knee if it is angled upwards significantly
  • Do not cause pain to your knee

Mistakes:

  • Causing pain/twisting in your knee
  • Rounding back while hinging forward

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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