GLUTES/PIRIFORMIS – FIGURE 4’s & KNEEOVERS
- External Rotation Stretches .
(1) Floor Pigeon: lift front knee
(2) Standing Figure 4 – Foot on Bench: lift front knee
YOUTUBE
- Figure 4 Supine on Floor .
(1) Supine Figure 4 against Rack or Door Frame with opposite leg straight
(2) Static Forward Lunge; reach to floor - Figure 4 Supine on Floor .
Note: a sore back must remain on floor so do not pull knee to chest
(1) Supine on Floor Figure 4: gentle stretch; harder stretch see (3) below
(2) Supine on Floor 1-leg Knee-over: 2-leg knee-overs may irritate a sore lower back whereas a 1-Leg knee-over allows low back on side of straight leg to remain on floor
(3) Supine on Floor Figure 4: stretch side knee @90º with foot against a squat rack, door frame, sofa with opposite leg straight on floor
(4) Standing Figure 4:stretch side knee @90º with foot on bench, box, sofa, chair; bowing forward loads the lower back so think chest forward; back leg extended for hip flexor stretch - Figure 4 Supine on Floor .
(1) Supine on Floor Figure 4: foot of non-stretch side on a wall; closer to the wall = more stretch; calf raise with wall foot for harder stretch - Figure 4 Seated .
(1) Sitting with Crossed Leg: sit tall; push chest forward maintaining neutral low back; adjust floor leg for tension; vary height as needed - Figure 4 Standing .
(1) Standing: cross stretch leg on a box or bench or sofa or chair; push chest forward maintaining neutral low back arch; vary height as needed
- Knee-Overs .
(1) Supine on Floor: both feet on the floor knees bent; double knee-over to each side; gentle exercise for movement in low back - Single Straight Leg Over .
(1) Supine on Floor: straight 1-leg crossover; with band on foot; opposite leg straight on floor
FIGURE 4 STRETCH – SUPINE
FIGURE 4 STRETCH – SEATED
FIGURE 4 STRETCH – STANDING
KNEE-OVERS
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