Purpose: Stretch the piriformis muscle to correct externally rotated feet.
Starting Position: Lie flat on your back with your knees bent and both feet on the floor. Keep your arms relaxed at your sides.
From the starting position, raise one leg so that the knee is at 90°. Hold this knee with both hands and pull it toward the opposite shoulder as you draw your knee to your chest.
Hold a mild stretch for 20-30 seconds.
Repeat 2-3 times on each side.
If you are unable to perform this stretch by drawing the knee to your chest use a sheet or towel and place it behind the knee of the leg you will be stretching. Holding both ends of the sheet/towel with your hands, pull towards your chest until you feel a moderate stretch.
Piriformis Stretch Starting Position:
Piriformis Stretch Movement: