Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
Video 1 of 12 · Piriformis Syndrome Fix
Figure Four Stretch
Lying on your back with one ankle crossed over the opposite knee forming a figure-4 shape, you flex the bottom hip to bring both legs toward your chest, stretching the piriformis and deep external rotators of the crossed leg. This supine variation is accessible for beginners and seniors who cannot yet do pigeon pose.
Piriformis Syndrome Fix
12 videos
Figure Four StretchFreePigeon Pose (Hip Opener)Free
Lateral Hip Opener
Standing Hip Circle
Deep Squat Hold
Glute Bridge
90/90 Hip Stretch
Supine Hip Flexor Release
Static Back
Cat-Cow
Child's Pose
Hip Crossover Stretch
10 videos locked
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