Yeah. You might not have heard of the piriformis, but when it's tight you likely feel it! It is deep, under your glutes, and connects your sacrum, the back part of your pelvis, to your hip. When it's shortened and tight, it can throw off your gait, your squat, and more. The Figure 4 stretch is a safe and gentle way to lengthen this muscle, but if you want something that goes a little deeper, try the yoga pose pigeon.
Figure Four
- Lie on your back with both legs in the air. Place your left ankle on your right thigh just above your knee. See the shape of the number four? It is there, just upside down.
- Clasp your hands around your left thigh and slowly pull your thigh toward your chest. You should feel a stretch on the outside of your left hip. Hold for 20 to 30 seconds, then repeat on the other side.
Image Source: POPSUGAR Photography / Kyle Hartman