How To Perform A Posterior Hip Capsule Stretch

Unlock hip flexibility with the Glute and Piriformis Hip Capsule Stretch. This targeted stretch focuses on the glutes and piriformis, enhancing hip mobility and relieving tension. Incorporate this stretch into your routine to alleviate discomfort and boost overall hip function.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): glutes, piriformis, lower back

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
On all fours, position affected leg in front of opposite knee; shift weight backwards and sideways into the hip

Before starting:

You may use a pillow for under your knees for comfort.

1. Start on all fours on elbows and knees. Bring the affected leg forward and cross that shin in front of the opposite knee/thigh.

2. Inhale as you slowly use your elbows to shift your weight backwards into the hip.

3. For increased stretch, shift your weight sideways into the hip at approximately 45°. For example, if stretching the left hip, shift weight backwards, then shift weight again to the bottom left corner of your left hip.

4. Hold and breathe deeply, trying to not clench or engage the glutes. Hold for 30 seconds to 1 minute. Repeat for additional reps and/or switch sides.