Vidéos
Instructions
- Sit on the floor with your legs extended forward.
- Cross your right ankle over your left thigh, forming a figure-4 shape.
- Keep your back straight and gently lean forward from the hips.
- Hold the position for the desired time while keeping the stretch comfortable.
- Switch sides and repeat.
Technical Tips
- Avoid rounding your back; keep your spine upright.
- Do not press down forcefully on the knee.
- Focus on feeling the stretch deep in the gluteal region.
Breathing Tips
- Inhale deeply as you prepare.
- Exhale slowly as you lean forward into the stretch.
- Breathe calmly and evenly while holding the stretch.
Restrictions médicales
- Avoid if experiencing acute lower back pain.
- Not recommended during sciatic nerve inflammation flare-ups.
- Consult a professional if recovering from hip surgery.
Description
The Seated Piriformis Stretch is a simple yet highly effective exercise designed to release tension in the deep gluteal muscles, particularly the piriformis. This stretch helps improve hip mobility, relieve lower back discomfort, and is especially beneficial for those experiencing sciatic nerve compression or prolonged sitting. Performing this stretch regularly can enhance flexibility, support proper posture, and reduce muscular tightness around the hips and lower back. Ideal for beginners and advanced practitioners alike, the seated position offers controlled execution, making it a safe choice for warm-ups, cooldowns, or rehabilitation routines. No equipment is required, and it can be done anywhere, making it a practical addition to any fitness or wellness regimen.
How do I do the seated piriformis stretch correctly?
To do the seated piriformis stretch, sit with one leg extended, cross the other ankle over the thigh, and lean forward with a straight back until you feel a stretch in your glutes.
What is the seated piriformis stretch good for?
The seated piriformis stretch is good for relieving tight glutes, improving hip mobility, and easing sciatic nerve discomfort caused by muscle compression.
Can the seated piriformis stretch help with lower back pain?
Yes, the seated piriformis stretch can help reduce lower back pain by loosening tight hip muscles that may contribute to lumbar stress and poor posture.
How long should I hold the seated piriformis stretch?
Hold the seated piriformis stretch for 20 to 30 seconds per side, gradually increasing as flexibility improves and without causing discomfort.
Is the seated piriformis stretch safe for beginners?
Yes, the seated piriformis stretch is beginner-friendly, low-impact, and safe when performed with proper form and without forcing the range of motion.