Piriformis in 4 point position

 

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Target Muscle: Piriformis Flexibility

 

Setup:

Start on hands and knees 4 point position.

Thigh and lower legs in a 90/90 degrees position. 

Thighs vertical to the floor.

Move ankle of the hip that is tight onto the opposite ankle. 

Rotate ankles away from the tight side creating external rotation to end range.

Shift pelvis to the side of the tight hip.

Shift weight forward onto your hands. (This will fully tighten the muscle)

Cue “Hitch your hip “ or “bring your pelvis toward your rib cage.” 

 

 

Movement: Activate lateral trunk muscles to Pull/Hike hip toward lower ribs.

 

Tip: Hip hike is a very small movement. 

A tight piriformis can create side bending and forward torsion of the sacrum.

 

Substitutions: dripping of the pelvis

 

 

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