This stretch targets the Piriformis muscle, which can become especially tight in people who spend a lot of their day sitting in a car, in front of a computer, or working at a desk. It’s not a large muscle…but when it’s in spasm, it can cause pain from your low back all the way down your leg. (This muscle can literally be a pain in the butt!)
Illustration credit: skyillustration.com
Lay on your back with your left knee bent. Cross your right leg over your left, so that your right ankle is resting on your left knee. Grab your left thigh and pull towards your chest. You should feel the stretch on the right side. Hold for at least 10-15 seconds in a nice steady stretch – no bouncing necessary! Repeat with the left leg crossed over the right.
You can do this stretch in the morning to help you feel more loosey-goosey going into your day, and again at night to relieve tension from your busy life and get a better night’s sleep.
If you have any concerns about whether this stretch is safe for you, or if your back tightness is starting to get in the way of your daily activities and happiness, pop by your Chiropractor to see how they can help get you back on track.