90/90 Piriformis Stretch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
None
Execution
Compound
Force Type
Static Stretching
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 90/90 Piriformis Stretch is an effective bodyweight exercise designed to target the glutes, specifically the piriformis muscle. To perform the stretch, sit on the floor with one leg bent at a 90-degree angle in front of you, and the other leg bent at a 90-degree angle behind you. The goal is to gently lean forward to deepen the stretch, feeling a stretch in the glute of the leg in front. This exercise helps increase flexibility in the hip region, alleviates tension in the glutes, and can improve mobility, particularly for those who spend a lot of time sitting. It requires no equipment, making it easy to perform anywhere.
How to Perform
Begin by sitting on the floor with your knees bent and feet flat, ensuring your upper body is supported by your hands placed behind you.
Rotate both legs toward the floor, maintaining a 90-degree angle at your knees.
Slowly lean forward over the front knee, feeling a gentle stretch in your glutes. Hold this position for a few seconds.
Afterward, rotate both legs in the opposite direction while keeping your feet planted firmly on the floor.
Repeat the process on the other side, performing the stretch for the desired duration or number of repetitions.
Tips
Avoid stretching to the point where you feel pain or discomfort, as this can lead to holding your breath. Holding your breath increases tension throughout the body, which can counteract the benefits of the stretch.
Focus on keeping your lower back grounded, and ensure that you’re using the full range of motion from your hips rather than straining your back.
As you lean forward over the bent leg, move slowly and explore different body positions, such as rounding your spine or keeping your chest upright, to find variations that stretch your muscles in different ways.
How Not to Perform
Avoid Arching the Lower Back: Do not let your lower back lift off the floor. Keep it flat and engaged to avoid straining your spine. Focus on moving from your hips rather than using your back to deepen the stretch.
Don’t Rush the Movement: Perform the stretch slowly and with control. Jerking or forcing your body into a deeper position can lead to injury and reduce the effectiveness of the stretch.
Avoid Holding Your Breath: Make sure to breathe deeply and steadily throughout the stretch. Holding your breath increases overall body tension, making it harder to relax into the stretch and effectively target the glutes.
Don’t Overstretch: Stretch only to a point where you feel a mild tension in your glutes. Pushing beyond your limits can cause strain or injury. If you feel pain, ease off and adjust your position.
Keep Your Feet on the Floor: As you rotate your legs, ensure your feet remain flat on the floor. Lifting your feet can cause unnecessary movement in the hips and take the focus away from the target muscle.
Avoid Misalignment of the Hips: Keep both hips square and aligned throughout the stretch. Twisting your hips too much can shift the stretch away from the piriformis and cause discomfort in other areas.
Don’t Tense Up Your Neck and Shoulders: Keep your upper body relaxed, and avoid tensing your neck or shoulders. Tension in these areas can limit the stretch’s effectiveness and lead to unnecessary strain.
Avoid Leaning Too Far Forward: Only lean forward enough to feel a stretch in the glutes. Going too deep can strain your lower back and take away from the stretch’s focus on the glutes.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.