Assisted Lying Gluteus and Piriformis Stretch
The figure four on your back with a partner pressing the crossed legs toward your chest; you relax while the partner sets the depth.
How to do it
Setup
On your back, one ankle crossed over the other knee, a partner half-kneeling at your feet holding both legs.
Steps
- Let the partner press the legs slowly toward your chest.
- Say stop when the buttock of the crossed leg stretches.
- Hold and breathe, then cross the other leg.
Common mistakes
Partner leaning in with body weight: a steady press with the arms, stopped on your word. Hips curling off the floor: ease the press until the lower back rests. Holding the breath against the press: breathe slowly and let the hip give.
Breathing
Slow and even through the hold.
