Seated Piriformis Stretch
- Sit on a chair with your feet flat on the ground
- Keep a neutral spine
- Put the ankle of the affected side on to the opposite knee
- Lean forward while keeping your back straight until you feel a stretch through the buttocks
- Hold for 30 seconds.
- Repeat this throughout the day as long as pain does not get worse
Table Stretch
- Stand with your feet shoulder width apart, neutral spine, and hands on a table or back of chair
- Lean forward while keeping your arms straight out and your back flat
- Pull your buttocks back until you begin to feel a stretch in your back, buttocks, and back of your legs
- Hold for 30 seconds or until you feel an adequate stretch
- Repeat throughout the day as long as pain does not get worse
Hip Flexor Stretch
- Start in a kneeling position on your hands and knees
- Bring your leg forward and step on one foot so your hip and knee form a 90 degree angle
- Bring your weight forward until you feel a stretch in the front of your back hip/leg
- Hold for 30 seconds
- Repeat on opposite side
Pigeon Pose (with roll modification)
- Start in a kneeling position on your hands and knees
- Bring your knee forward so that its between your hands
- You can place a towel behind your buttock/ hip if you are particularly tight
- Bring the left leg back with foot on the floor
- Lean forward over your knee and slowly lower yourself toward the ground
- Prop yourself on your hands, you can lean as far forward as you feel comfortable
- Hold for 30 seconds or as long as you feel comfortable, and then switch sides
Hip Flexor Stretch
- Start in a kneeling position on your hands and knees
- Bring your leg forward and step on one foot so your hip and knee form a 90 degree angle
- Bring your weight forward until you feel a stretch in the front of your back hip/leg
- Hold for 30 seconds
- Repeat on opposite side
Foam Roller for Gluteal Muscles and Hamstring Muscles
- Sit on a foam roller with your hands behind you for support
- Cross your foot over your opposite knee
- Move yourself slowly back and forth on the foam roller until you find a tender spot
- Stay at this spot for 30-60 seconds, making small rolling motions
- Continue moving the foam roller until you find another tender spot