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

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