Assisted Lying Gluteus and Piriformis Stretch

준비 자세

1. 01Lie on your back and cross one ankle over the opposite knee in a figure-four shape.
2. 02Let the crossed knee fall open toward the floor.
3. 03Have a partner support the crossed shin and the opposite thigh.

수행

1. 01The partner slowly pushes the supporting thigh toward your chest.
2. 02Keep the crossed ankle just above the knee, not on the kneecap.
3. 03Relax the hip and hold at a deep but tolerable stretch in the outer glute.
4. 04Signal to release, then switch sides.

체크포인트

• -The stretch centers on the deep outer hip of the crossed leg.
• -The crossed knee stays open rather than collapsing inward.
• -Shoulders and head stay relaxed on the floor.

흔한 실수

• -Placing the ankle directly on the kneecap.
• -The partner pushing through knee pain instead of stretch sensation.
• -Rounding the lower back off the floor to chase depth.
• -Rushing the hold instead of letting the muscle release.