Beginning Seated Position

Begin by sitting near the edge of the chair and cross one leg over the other supporting leg resting the ankle on or just above the knee of the supporting leg.  Sit tall with a neutral spine making sure not to slouch.  If you cannot get the ankle on your knee, straighten out the supporting leg to lower the knee.

Figure 4 Stretch

Being careful not to bend your back, slowly lean forward hinging at your hips.  You will begin to feel a light stretch in the back of the crossed leg or the buttock of the crossed leg.  Hold the stretch for 20 to 30 seconds.

Piriformis Stretch

After completing the Figure 4, slowly rise up to a neutral sitting position.  Grasp the knee of the crossed leg with both hands and slowly lean backwards slightly and pull your knee up and over towards the opposite shoulder.  Once you feel a slight stretch, hold this position for 20 to 30 seconds. 

 

Repeat this complete series of stretches for both legs as instructed by your healthcare provider.