What is it and benefits?
Piriformis-Contract Relax Using Table is a beginner stretch that can improve flexibility and range of motion in the hip joint.
Who should perform it?
This flexibility exercise is good for those who have tightness and restricted movement in the hips.
Use a table or stack of exercise steps about waist-high. Lift and bend the right leg and then place it on top of the table surface laying it on the right side of the calf. Position the hands on either side of the leg for balance and support. Suck in the abdomen drawing the navel towards the spine. Keep the chest high. Hold this position for 20-30 seconds.
How to Do this Exercise:
Slowly bend the right leg lowering it into a slight single-leg squat. Simultaneously press the right knee into the tabletop. Hold this position for 5-7 seconds. Slowly extend and straighten the left leg. Stay in this position for 20-30 seconds. Repeat the slight squat while pressing the knee into the tabletop. Return to beginning position. Perform a total of 2-3 repetitions and then repeat with the left leg.
Keep the abdomen drawn towards the spine. Do not force the movements.