Technique
Lie on your back with knees bent and feet flat on the floor. Cross one ankle over the opposite knee and gently pull the uncrossed leg toward your chest. Hold the stretch and breathe deeply.
A flexibility exercise that targets the piriformis muscle through controlled supine stretching movements, improving hip mobility and reducing sciatic nerve tension.
Lie on your back with knees bent and feet flat on the floor. Cross one ankle over the opposite knee and gently pull the uncrossed leg toward your chest. Hold the stretch and breathe deeply.
Begin lying on your back with knees bent, feet flat on floor, and core engaged.
Return to neutral leg position while maintaining proper form and control.
Cross ankle over knee, pull leg gently, breathe deeply, maintain form
Forcing the stretch, poor positioning, not breathing, lack of control
Increase hold time, add gentle pressure, perform variations, or extend duration.
Reduce hold time, perform seated variations, or practice basic hip stretches.
Stop if you experience pain in the hips, lower back, or sciatic nerve. Maintain proper form to avoid injury. This exercise requires good hip mobility and control.