If you’ve ever felt tightness deep in your hips or down the back of your leg, your piriformis muscle might be the culprit. The Supine Piriformis Stretch is a gentle, effective way to relieve tension, especially for those dealing with sciatic discomfort or hip tightness.
Step-by-Step Instructions
- Get into Position
Lie on your back with both knees bent and feet flat on the floor. - Form a Figure Four
Cross one ankle over the opposite knee, creating a figure four shape with your legs. - Lift and Stretch
Gently lift the uncrossed leg off the ground, bringing it toward your chest. - Apply Gentle Pressure
Use your hands to pull the lifted knee toward the opposite shoulder until you feel a stretch deep in the outer hip of the crossed leg. - Hold and Breathe
Hold the stretch for 20–30 seconds, breathing deeply.
Switch sides and repeat.
This stretch is perfect for:
- Hip tightness relief
- Sciatica management
- Post-workout cooldowns
- Desk-bound recovery
Do 2–3 rounds per side and feel the tension melt away.