STRETCHES
The piriformis is a small muscle sandwiched between the glutes. By lying on the mat and distributing your weight evenly, you can obtain an effective, controlled stretch.
Lie on your back with your knees bent.
Bring one ankle over the opposite knee, resting it on your thigh. Place both hands around the thigh of the leg that is on the ground.
Gently pull your thigh toward your chest until you feel the stretch in your buttocks. Hold for fifteen seconds and switch sides. Repeat sequence on opposite leg.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Relaxing your hips so that you can go deeper into the stretch.
• Pulling your knee toward your chest slowly.
BEST FOR
• piriformis
• gluteus maximus
• gluteus medius