External/Internal Hip Stretches
Created by Dr. Andrew Cherry Nov 30th, 2015
PIRIFORMIS AND HIP STRETCH – SEATED
While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt along the crossed leg.
| Total 4 | |
|---|---|
| Repeat | 10 Times |
| Hold | 20 Seconds |
| Complete | 2 Sets |
| Perform | 2 Time(s) a Day |
Piriformis Stretch
Place your leg onto a counter/table/bed that is about pelvis height with you knee bent and your foot coming across your body. Lean forward until you feel a stretch in the buttock. Repeat on opposite leg.
| Repeat | 10 Times |
| Hold | 20 Seconds |
| Complete | 3 Sets |
| Perform | 2 Time(s) a Day |
Piriformis Stretch
On your back, put rope around foot. Bring leg up Complete 5 Sets and to the side until you feel a stretch on the outer portion of your hip.
| Repeat | 10 Times |
| Hold | 20 Seconds |
| Complete | 3 Sets |
| Perform | 2 Time(s) a Day |