Lateral Hip Rotators Stretch

This seated stretch targets the lateral (external) hip rotators, including the deep piriformis muscle. Releasing these muscles is crucial for improving hip mobility, alleviating sciatic-like pain, and counteracting the effects of prolonged sitting.

Instructions: Main Stretch

Step 1: Get into Position

• Sit on the floor with both legs extended straight out in front of you. Sit up tall on your "sit bones."

Step 2: Position Your Leg

• Keeping your right leg straight, gently move it about 6 inches out to the right side.

• Place both hands on your right thigh, just above the knee.

Step 3: Engage the Stretch

• As you exhale, use your hands to gently assist in turning your entire right thigh inward (medial rotation), as if trying to point your kneecap toward your left leg.

• Go only as far as you feel a comfortable stretch in your outer hip/glute area. Hold this gentle rotation for 2-3 seconds.

Step 4: Release and Repeat

• Relax the rotation, allowing your leg to return to a neutral position.

• Repeat this gentle inward rotation 3 to 5 times.

• Switch legs and repeat the entire sequence on the left side.

Advanced Variation (M.E.T.)

To achieve a deeper release, you can add this Muscle Energy Technique.

Engage the Stretch: Follow steps 1-3 above to get into the gentle inward rotation stretch.

Activate (The M.E.T.): While holding the inward rotation, gently try to turn your thigh outward, resisting the movement with your hands. You should feel a light contraction in your outer hip. Hold this activation for 5-10 seconds.

Relax & Deepen: Completely relax the outward push. As you exhale, you should be able to gently guide your thigh into a deeper state of inward rotation.

Repeat this "activate-relax" cycle 2-3 times before releasing.