Video is at the bottom of the page
Figure 4 Stretch
- Lie on your back with both feet on the floor and heels touching your glutes
- Cross your left ankle over your right knee creating a “4” shape
- Reach your left hand through the “4” and your join right hand below the right knee
- Pull your knee towards your chest
- Keep your back, shoulders, and head on floor
- Stop immediately if you experience any sharp pain in your knee area or anywhere else
- Hold in this position for 20-60 seconds
- Repeat on other side
Figure Four with Foot on Floor
This stretch is the same as above, however, after your left ankle is crossed over your right knee, you then drop your left foot to the ground, hold your arms out to the sides like a “T” and turn your head to the left.
Seated Piriformis Stretch
- Sit on the floor with legs extended out in front of you.
- Bend left knee and place your foot on the ground on the other side of the right knee
- Grab the bent knee with both hands and twist your upper body toward the left
- Hold in this position for 20-60 seconds
- Repeat on the other side
