Moves/Hip and piriformis stretch

Hip and piriformis stretch

ID: 818

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Exercise Types:
Total Hang, Core Resist
Contraindications:
Wrist Problems
Equipment:
Floor Based, High Bands
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Full shoulder elevation followed by active scapular depression at the dead hang.
  2. 2. The hang is a skill — treat it as a practice, not just a filler between sets.
  3. 3. Quality of movement always takes priority over speed or load.

Regression:

Use a resistance band looped under the feet for support while building time in the hang position.

Progression:

Increase hang duration progressively. Add a light plate on the feet once 60 seconds is achieved consistently.

Common Problems:

Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.