8. Lying Keyhole Stretch + Hip Internal Rotation
Purpose: Stretch the piriformis muscle and the tensor fascia lata muscle.
Execution
1. Lie on back with knees bent and feet on floor.
2. Place right ankle just above left knee and grab ankle with both hands.
3. Pull with hands and push with left knee until stretch is felt in right glute area. (Inhale) Your lower back is now flat.
4. Normalize the curve in your low back by "shinining your butt lights" into the ground. (Exhale) You should feel an increased stretch in the glute area. DO NOT let the leg move forward.
5. Let go of the ankle and gently place left foot on floor. Use weight of right leg to pull left hip into internal rotation. (Inhale)
6. Squeeze left glute and move left knee forward and down towards ground. (Exhale) Stretch should be felt on the front of pelvis to the left.
7. Repeat until a release is felt.