Objective: Increase flexibility of the piriformis muscle (buttocks).
Description: Kneel down an exercise mat with one leg tucked in front of the other leg. Both of your hands should also be on the ground. You are now ready to start the exercise.
- Step One: Move the back leg further back and begin dropping your torso down while moving your hands further ahead on the floor. Keep the tucked leg right where it is.
- Step Two: Keeping your back straight, move your back leg even further back, while moving your hands even further ahead. You will begin to feel pressure in the butt/hip of the tucked leg.
- Step Three: Stretch out as far as comfortably possible, the back leg as far back and the hands as far forward as possible. Lift your head up and try to arch your back as much as possible, given this awkward position. Hold that position for 10-30 seconds.
- Step Four: Change legs and repeat the same motion with the other leg.
- Step Five: Perform this exercise two-three times per leg.
* If you feel your leg muscles cramp up during this exercise, stop and drink plenty of water before trying again. This is also an indication that you are probably deficient of magnesium.
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Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.