If you're interested in reading more on ideas presented in the article below, I suggest reading Dynamic Aging. If you'd like movement instruction via video, start with Schoolhouse Series Snacks: Ball Blast.
Today is "Stretch Your Piriformis Day". I just decided it. Make sure you tell all of your friends.
So first off, how do you stretch this little bugger?
Only, by now you should notice my pelvic positioning is not good in this pic. So after you get into this position, untuck your pelvis until you feel your piriformis begin to stretch. If your hip is very tight, roll up a towel and sit on it to help you "untuck" your pelvis. You can use this video to see how to tip the pelvis forward (listen for the cheering):
And then you should look like this:
Also, make sure you look very serious like you have no sense of humor and aren't funny at all. That really helps the muscles relax.
Now do this at least FIFTEEN TIMES today, holding each side for at least a minute. And keep your ribs down while you do it. And let your head drop forward too and see if you can feel your back expand while you breathe.
The piriformis muscle (here's a good picture) connects to your sacrum and your femur (thigh bone) but also blends into the pelvic floor. When the piriformis is tight, it affects the strength of your pelvic floor. The more you work to lengthen this guy, the more the sacrum is free to move back into a position that optimizes pelvic floor strength and birthing space (especially you moms-to-be!).
Be gentle and yet consistent with your hips today. It's Piriformis Day!
And make sure you pick up a Happy Piriformis Day card for your dad. He'll love it. And, to confuse your friends, put HAPPY PIRIFORMIS DAY on your Facebook page with this article attached and demand a present. I dare you.