Knee to Opposite Shoulder
Also called Piriformis Stretch · Supine · Deep glutes and hip external rotation
A self-stretch for the deep glutes and hip external rotation. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Supine · Deep glutes and hip external rotation
Starting position
Lie on your back with the left leg straight. Bend and lift the right knee, then hold the right knee with the left hand and the right shin with the right hand.
Movement phases
1. Hold the knee
Let the straight leg and the pelvis rest on the floor.
2. Draw to the opposite shoulder
Slowly draw the right knee towards the left shoulder.
3. Hold the stretch
Stop where you feel a stretch on the outside of the right buttock.
4. Lower the leg
Keep supporting with your hands as you bring the right leg back.
What to check yourself
Check that there is no pinching feeling or pain at the front of the hip and that the pelvis is not lifting.
Adjust the stretch
Easier: Bring the knee less towards the shoulder and hold only the knee.
Deeper: Bring the knee further towards the opposite shoulder and draw the shin in gently.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions