This is a great stretch for when you have a free moment and some spare wall space. It targets the muscles at the back of the hip, the glutes and especially the piriformis muscle which hugs around the sciatic nerve. Best of all, it can be done lying down!
Try following the steps below:
STEP 1 : Lie down on the floor with some space between your bottom and the wall. If you’re tighter, you’re going to want to be further away from the wall. If you’re more flexible, you can come in closer.
STEP 2 : Square your hips up and take your right ankle and place it onto your left knee.
STEP 3 : Allow your right knee to relax into the stretch, which you should feel in the back of your right hip. You can press down on your right knee to increase the stretch.
STEP 4: Hold this for 30 seconds before switching to the other side.
This should feel like a nice stretch all the way up into the back and side of your hip.
It shouldn’t feel like increased pressure on your lower back, knees or the front of your hip – if it does, stop this stretch and seek the advice of myself or another health professional.
Some tips: Don’t “bounce” this stretch, take it nice and slow. And just be careful not to apply too much pressure and keep it gentle! And remember to breathe deeply.
As always, check with me or a suitable health professional for advice if you’re not sure about which stretches are best for you personally.