The Pirifomis can be difficult to stretch on your own as there needs to be a force on the upper leg bone (femur) back towards the posterior capsule of the hip. Therefore using the floor to put pressure back into the hip helps us do this.These instructions are for the picture on the right as this would be favoured.
- Get into 4 point position
- Keep your hips square and cross one leg under the other knee as seen above. (use a towel to pad you knee if needed).
- Bring the arm of the leg you are to stretch out to the side and drive your upper body that direction whilst keeping your hips neutral and this will place pressure back into the hip.
- Perform this as an ‘active stretch with a breathe in and out in the stretch position so you can feel your hip release.