Seated Piriformis Stretch

The seated Piriformis stretch targets not only the piriformis, but also the glutes and hips. In order to perform this stretch, sit with a neutral spine on a chair or bench. Bring your right leg up and place your ankle on top of your left thigh, right above the knee. Once in this position, push downward on your right knee with your right hand and secure your right ankle with your left hand. Hold for 10 seconds and then switch legs.

Hip Flexor Stretch

When setting up to stretch the Hip Flexors, 

• First, get into a position where you’re making two 90-degree angles with your legs, like so
• Next, you want to brace your core, taking in a breath, thinking like you are bracing for a punch in the stomach,
• Then, you are going to rotate your pelvis in, and you will feel a stretch through the Hip Flexor and down the middle of your Quad.