How to do it
Relax your jaw and shoulders to let the muscle release fully.
- 1
Sit on the floor with both legs extended in front of you.
- 2
Cross your right leg over your left, placing your right foot flat on the floor.
- 3
Place your right hand on the floor behind you for support.
- 4
Gently pull your right knee towards your left shoulder with your left arm.
- 5
Hold the stretch for 20-30 seconds, then switch sides.
Expert tip
Keep your spine straight and avoid rounding your back to ensure an effective stretch in the piriformis muscle.
Common mistakes
- ✕Bouncing the knee at end range
- ✕Letting the bent knee drift outward
- ✕Tilting the pelvis toward the crossed leg