Seated Figure Four Stretch for IT Band Syndrome & Piriformis Pain – VidPT

Seated Figure Four Stretch for IT Band Syndrome & Piriformis Pain – VidPT


This is the basic seated figure four pose. It’s great at stretching the hips. Additionally, you get an ancillary stretch in the piriformis. You bring the left leg over. You will notice that the foot, I don’t point it down. I pull it back to keep the stretch out of the knee. I want my foot and knee to be parallel, if I can. Then what I do, I just come and I lean forward. I don’t hunch forward. The movement starts at my hips and I lean forward. And you can press down a little bit on the knee (engaged leg). And you get a nice stretch into the glutes. You really want to open up those lateral gluteal muscles, especially if you are suffering from IT band syndrome. This is a great stretch. You hold it for 30 to 45 seconds. I recommend warming up for about three to five minutes if you stretch pre-run, and this is a great stretch post running. Come out of the stretch and do the other side. Bring the right leg over, bring your toes back, and lean forward.

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