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  • Glute Hip Rotator Stretch 2 Seated

    Sit on a bench.
    Cross the ankle of one leg over the knee of the other.
    Pull your knee toward you and hold for a specified amount of time.

  • Glute Hip Rotator Stretch 3 Seated

    Sit on a bench.
    Cross the ankle of one leg over the knee of the other.
    Push your knee away from you and lean forward for a specified amount of time.

  • Glute Hip Rotator Stretch Supine

    Lie on your back with bent knees and feet on the floor.
    Cross the ankle of your one leg over the knee of the other.
    Reach in between your legs, grabbing the thigh of the leg that is still on the ground.
    Pull that leg towards your chest.

  • Glute Piriformis Mobilisation 1 Floor Seated Lacrosse Ball

    Sit on a massage ball distributing your weight between feet, palm and glute.
    Lean to the side and try to find a tight/painful spot while wiggling on the ball.
    Follow the pain as it shifts around your glute.
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