梨状肌的拉伸

jacky

Purpose: Stretch the piriformis muscle to correct externally rotated feet.
Starting Position: Lie flat on your back with your knees bent and both feet on the floor. Keep your arms relaxed at your sides.
Movement:

• From the starting position, raise one leg so that the knee is at 90°. Hold this knee with both hands and pull it toward the opposite shoulder as you draw your knee to your chest.
• Hold a mild stretch for 20-30 seconds.
• Repeat 2-3 times on each side.
  

Modification:

• If you are unable to perform this stretch by drawing the knee to your chest use a sheet or towel and place it behind the knee of the leg you will be stretching. Holding both ends of the sheet/towel with your hands, pull towards your chest until you feel a moderate stretch.
  

Piriformis Stretch Starting Position:

Piriformis Stretch Movement:



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