Piriformis-SMR
Instructions:
- Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
- Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.
Alternative exercises:
Downward Facing Balance
Lie facedown on top of an exercise ball. While resting on your stomach on the ball, walk your hands forward...
Step-up with Knee Raise
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting po...
Hip Extension with Bands
Secure one end of the band to the lower portion of a post and attach the other to one ankle. Facing the att...