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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

Schedule a Free Consultation

During our consultation, we will discuss any issues, pains, or disabilities, as well as your goals and ways in which we can work toward attaining those goals.

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