Posted by DerekBB
Sunday, June 23, 2019 at 11:48am filed under Cardio - Home Activities

Calories Burned:  136 calories per hour   (based on a body weight of 150 lbs.)


 The piriformis muscle lies deep beneath the gluteal muscles, and it assists in lifting and rotating the thigh laterally. In climbing, you use this muscle to position your foot on a hold that’s up and out to the side. If you have trouble reaching out your foot to engage distant edges, a tight piriformis is likely part of the problem. The piriformis stretch may also provide some relief for individuals experiencing mild sciatica.

 1. Kneel on the floor with your hands positioned under your shoulders.

 2. Shift your upper-body weight onto your arms, so that you can reposition your legs as follows.

 3. Move one leg in front of you, keeping the knee sharply bent so that the heel is positioned near your groin.

 4. Slide the other leg backward until it’s straightened out behind you. Your kneecap should be facing down to the floor while the sole of your foot faces up toward the ceiling.

 5. Use your arms to align your torso over the center of your bent leg. Lower your hips toward the bent leg to increase the stretch. Hold this position for ten seconds, then raise your hips slightly to release the stretch for a few seconds.

 6. Lower your hips once more for a secondary stretch of thirty to sixty seconds. Most people feel a strangely pleasant stretching deep within the gluteal muscles.

 7. Repeat with your other leg.

 Safety notes: Perform this stretch with caution and ease up at the first sign of any pain in your knees, hips, or lower back. This stretch may be inappropriate for individuals with a history of knee injuries.

Exercise Comments

No comments have been posted yet.

Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.