Exercise of the week: Piriformis stretch

Benefits of this exercise: This is a nice stretch to one of the muscles, located near the deep buttock area, that is frequently tender and tight. The sciatic nerve runs over/under this muscle, which can compress at this region as well, causing discomfort.

Technique:

1. Begin lying on your back, with knees bent and feet flat

2. Bring one knee toward your opposite chest, using your hands on the outside of the knee for gentle over pressure/pull

3. Hold position for 30 seconds and release

4. Repeat x 3 reps

Modifications:

1. Cross one ankle over the opposite knee, into a figure 4 position

2. Apply pressure to the knee with your hand, so that you are pushing the knee away

3. Hold position for 30 seconds and release

4. Repeat x 3 reps

Progressions:

1. Cross one ankle over the opposite knee, into a figure 4 position

2. Pull the UNCROSSED leg in toward your chest, using your hands

3. Hold position for 30 seconds and release

4. Repeat x 3 reps