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SMRT Stretch: Gluteals and Piriformis
Step 1
Instructions are for the right side
Use a bench or table which is approx. mid-thigh height
You may need to use a small step or a couple of phone books to stand on if the table is too high
Stand on the middle of the Stretch Belt with the left foot and adjust the length of it to approx. naval height
Take the right leg through the belt and place it on the table, as shown
Step 2
The right knee should be inline with the hip and the pelvis square to the edge of the table
Step 3
Bend the left knee slightly and pull down and out on the Stretch Belt to shorten the loop
Step 4
Now straighten the left knee and lean forward at the hips, keeping a straight back (or a neutral, inwards curve of the lumbar spine)
Feel a strong, comfortable stretch through the right buttock
Maintain the stretch for approx. 30 sec, and repeat 2-3x/side
Intensify the stretch by pushing the foot away from the body, created a right angle with the knee
Reduce the stretch by pulling the foot towards the body
Step 5
Instructions are for the right side
Keeping your left leg straight and turned in, pull the right knee towards the left shoulder with the right hand
Maintaining this, pull the right ankle in with the left hand
Sustain the stretch for 30-60 sec, repeat 2-3x/side
SMRT Tips
Run through a few gluteal stretches lying on your back first to gauge your buttock tightness
If you have significant gluteal tightness in lying you may not be able to perform the standing stretch safely
It is not recommended to perform the standing gluteal stretch if you have suffered a recent injury to, or have ongoing pain of the knee
Cease this exercise if you have pain or discomfort in the groin while performing the stretch
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