Why this one exists
The outer hip (including piriformis and glute) is a common 'tight back' stand-in. Opening it often changes how the low back feels when you stand up.
Set up
Lie on your back. Cross the right ankle over the left thigh, just above the knee. Keep the right foot flexed.
Steps
- Thread the hands behind the left thigh and draw that thigh toward you.
- Keep the tailbone down. The stretch should arrive without curling the whole spine.
- Switch the cross.
What you should feel
Deep outer hip, sometimes into the buttock. Not a pinch at the front of the hip.
Skip if it hurts
If the knee of the crossed leg complains, support that thigh with a hand and do not pull as far. Skip after recent hip replacement unless your clinician has cleared this shape.
Common mistakes
Do not shove the crossed knee away from you.