In a previous article, we talked about the piriformis – a small muscle in your hip that can be the root cause of lower back, hip, and leg pain.
Keeping your piriformis, along with other muscles, loose can help prevent pain and injuries, and enhance your performance while working out or playing sports.
In this article, we’ll go over some basic stretches you can do to loosen up your hips.
Lying Knee Hugs
- Lie on your back, bend one knee, and leave the other leg straight out in front of you.
- Pull the bent knee to your chest
- Grab the ankle of the bent leg and pull towards the opposite side, creating a figure-four shape. Be sure the foot is pulled across the hip.
- Hold for approximately 20 seconds, then switch to the other side.
Figure Four
- Lie on your back, bend both legs, and place your feet flat on the ground.
- Take one leg and cross it across the opposite knee, creating a figure-four shape.
- Grab the front of the knee on the leg that is still flat on the ground. Pull that leg towards your chest, bringing the foot off the ground.
Seated Figure Four Piriformis Stretch
- Sitting on the ground, put one leg straight out in front of you, while bending the opposite leg into a figure-four shape.
- Sit straight up with your chest out, push the bent knee towards the ground to stretch the piriformis.
- Hold for 20 seconds.
Seated Figure Four Thoracic Rotation
- Sitting on the ground, put one leg straight out in front of you, bend the opposite leg, and cross it over the straight leg. Try to get the foot on the bent leg on the ground.
- Rotate away from the bent leg. Put your elbow on your knee to help get full rotation.
- Hold for 20 seconds.
Need Help?
Working with a personal trainer can help you reach your goals sooner. At Uno’s Fitness, we’ll put together a personalized plan for you. Reach out to us today to set up a free consultation.
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