external/internal hip stretches
Created by Dr. Andrew Cherry Nov 30th, 2015
PIRIFORMIS AND HIP STRETCH - SEATED
While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt along the crossed leg.
Repeat
Hold
Complete
Perform
Total 4
10 Times
20 Seconds
2 Sets
2 Time(s) a Day
Piriformis Stretch
Place your leg onto a counter/table/bed that is about pelvis height with you knee bent and your foot coming across your body. Lean forward until you feel a stretch in the buttock. Repeat on opposite leg.
Repeat
Hold
Complete
Perform
10 Times
20 Seconds
3 Sets
2 Time(s) a Day
Piriformis Stretch
On your back, put rope around foot. Bring leg up Complete 5 Sets and to the side until you feel a stretch on the outer portion of your hip.
Repeat
Hold
Complete
Perform
10 Times
20 Seconds
3 Sets
2 Time(s) a Day