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Piriformis Stretch/ Gluteal Medius

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 15 seconds 3-4 times per day

Piriformis Stretch

Lie on your back on the floor with your knees bent, hip-width apart, feet flat on floor

Lift left leg and place left ankle across right knee

Clasp your fingers around your right knee

Lift your right foot off the ground and pull your right knee toward your chest

Feel the stretch in the gluteal muscles of your left buttock

Head can rest on the floor if it’s more comfortable

Repeat for opposite side

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