Chair Seated Piriformi Stretch
Relieve hip & lower back pain with this seated piriformis stretch. Simple, effective relief from the comfort of a chair.
The Chair Seated Piriformi Stretch mainly works the hip abductors (outer thighs), with help from the core and lower back. You'll need: chair.
Required Equipment
Chair Seated Piriformi Stretch Muscles Worked
Primary
Hip Stabilizer (gluteus minimus); Hip Abductor (gluteus medius)
Secondary
Obliques; Spinal Erectors (erector spinae)
Chair Seated Piriformi Stretch Variations and Alternatives
How to do the Chair Seated Piriformi Stretch
Positioning:
Sit on the chair with your back straight and feet flat on the floor.
Place your right ankle on your left knee, creating a figure-four position with your legs.
Movement:
Gently lean forward, keeping your back straight, until you feel a stretch in your right hip and buttocks.
Hold this position for 15 to 30 seconds, breathing deeply and relaxing into the stretch.
Slowly return to the starting position.
Repeat on the other side by placing your left ankle on your right knee and leaning forward.
Tips:
Make sure to keep your movements slow and controlled.
Avoid bouncing or forcing the stretch; listen to your body and only stretch to a comfortable point.
If the stretch feels too intense, sit up a bit straighter or lessen the angle of the ankle on the knee.
Chair Seated Piriformi Stretch FAQs
What muscles does the Chair Seated Piriformi Stretch work?
The Chair Seated Piriformi Stretch mainly works the hip abductors (outer thighs), with help from the core and lower back. The main muscles are the gluteus minimus and gluteus medius.
What equipment do you need for the Chair Seated Piriformi Stretch?
Chair.
What are some Chair Seated Piriformi Stretch variations and alternatives?
Similar exercises include the Chair Hip-Flexor Stretch, Chair Seated Abduction, Alternating Chair Seated Hamstring Stretch and Alternating Chair Seated Hip Swirl.
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