Figure 4 Stretch

Dose

Perform 2 thirty-second long holds on each side per day, or when symptoms come on.  

Purpose

Structures on the backside of the hip often contribute to back and buttock pain. This exercise targets those structures and may relieve pain in the area temporarily.

Method

Lie on your back with the knees bent and soles of the feet on the ground. Place one ankle on top of the opposite thigh. Push the knee of the bent leg away from you to feel a stretch in the buttock. For a more intense stretch, pull the other leg towards your chest.    

Breathe diaphragmatically into the feeling of stretch. Hold this position for five breaths before changing sides. If you are unfamiliar with diaphragmatic breathing, practice the Supine Diaphragmatic Breathing exercise available in this prescription.

Common Mistakes

• Using this stretch as a standalone therapy. While this stretch can be effective in reducing pain temporarily, you will probably need to couple it with strengthening exercises for the hip and core muscles for a long-term effect. See the Clam and Wall Squat exercises to strengthen this area.

Progression Threshold

You should be able to comfortably pull the legs towards you and hold for five breaths before progressing