Contract-relax supine piriformis stretch (assisted)

STRETCH

Preparation:

Lie on the floor or mat facing up as pictured.

 

 

How to Do:

  1. Externally rotate and the knee (not pictured) away from the body, until first resistance barrier is noted.
  2. Hold here for 20-30 seconds.
  3. The partner should then instruct you to push with "knee-not-ankle," hold here for 5-7 seconds.
  4. Hold at first Resistance barrier for 20 to 30 seconds, and then statically contract for 5 to 7 seconds.
  5. Relax and move into newly acquired range of motion.
  6. Repeat for 2 to 3 reps.

AS FEATURED IN

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