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3. Foam Roll IT Band
Lie on your side with the foam roller under the outer thigh
Place the top leg in front for support
Roll slowly from the hip toward the knee
Pause on tender areas for 30 seconds
4. Piriformis Stretch
Lie on your back
Cross one ankle over the opposite knee
Pull the bottom leg toward your chest
Gently push the crossed knee outward
Hold for 30 seconds
5. Hamstring Stretch (Biceps Femoris)
5. Hamstring Stretch (Biceps Femoris)Lie on your back
Bend one knee to
Piriformis Stretches to Relieve Piriformis Syndrome
