Knee-to-Opposite-Shoulder Stretch
The knee-to-opposite-shoulder variation lengthens the piriformis more fully than the same-side knee-to-chest, because adding adduction across the midline takes the muscle through a greater range. It is a gentler alternative for people who find the supine figure-4 too aggressive on the outer hip.
Illustration. Follow the steps for the actual technique.
How to do it
- 1
Lie on your back with both legs extended long
Supine start
- 2
Bend your right knee and bring it up toward your chest
Knee up
- 3
Cross both hands over the knee and gently draw it toward your left shoulder
Knee across to opposite shoulder
- 4
Keep your hips on the floor, your shoulders relaxed
Hips stay down
- 5
Hold 45 seconds, breathing into the right buttock. Lower, then switch sides
Breathe and release
The evidence
The knee-to-opposite-shoulder variation lengthens the piriformis more fully than the same-side knee-to-chest, because adding adduction across the midline takes the muscle through a greater range. It is a gentler alternative for people who find the supine figure-4 too aggressive on the outer hip.
Citation: Tonley JC, Yun SM, Kochevar RJ, Dye JA, Farrokhi S, Powers CM (2010). Treatment of an individual with piriformis syndrome focusing on hip muscle strengthening and movement reeducation. Journal of Orthopaedic and Sports Physical Therapy