Cross Body Hip Stretch

by Karen Bruno, PT

At the bottom of this page (click here), there are four quick videos of variations of the Cross Body Hip (Piriformis) Stretch.

Benefits of Cross Body Hip Stretching include:

• Relieves stiffness and discomfort in the spine, (neck, back and shoulders), and the hips and knees.
• Helps reduce pelvic floor muscle tightness and discomfort.
• Eases symptoms of plantar fasciitis, ankle pain and iliotibial band discomfort.
• Keeps hip muscles strong and flexible to make it easier to perform sporting activities, lunges, squats, bending, lifting, getting in and out of a vehicle and standing up/sitting down, turning and changing directions.

How to perform the stretch:

1. Choose a position as demonstrated in the video. 
2. Carefully pull your knee toward your opposite shoulder until a comfortable stretch is felt.
3. Hold this position for approximately 20 seconds (or as directed by your Physical Therapist) as you relax and breathe deeply. Come out of the stretch carefully; repeat 2-3 times on each side. 

What you should feel: A comfortable stretch in the back of your hip.

Please note: if one side is easy and the other side is painful, uncomfortable and/or moderately harder, only exercise on the side that feels good. Let your physical therapist know so personalized instructions can be given to you. There are techniques you can be taught to address pain, tightness and weakness without creating further discomfort. Do not do an exercise that feels painful or uncomfortable.

Tips for success:
✓  Breathe deeply and rhythmically so that you do not hold your breath.
✓  Stretch comfortably; do not push the stretch to the point of pain or discomfort.
✓  Stretch on a consistent basis; stretch throughout the day and do it daily, if possible.