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Dynamic Piriformis Stretch

Dynamic Piriformis Stretch

The Dynamic Piriformis Stretch warms up the musculature of the external hip rotators for explosive change of direction capabilities on the court.

Apart from preparing the musculature for explosive movements, the dynamic piriformis stretch reduces the risk for injury and improves flexibility of the external hip rotators.

Every time you are taking a step sideways, such as side stepping along the baseline, you engage the external hip rotators.

Since you are predominantly moving sideways and have to change direction repeatedly while playing tennis you should incorporate the dynamic piriformis stretch into your dynamic stretching routine.

Dynamic Piriformis Stretch Progression

This is also a great time to mentally prepare yourself.

Make sure you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, athletes are not focused and they just go through the motions. They become sloppy. Especially when it comes to maintaining dynamic stability.

Here are the progression levels:

  1. Beginner: look down during the action
  2. Advanced: look forward during the action & increase speed
  3. Professional: close your eyes

As a beginner you want to perform the stretch in a controlled fashion, especially during the pulling phase, so that you can maintain dynamic stability throughout the stretch.

Advanced athletes can speed up the action to increase the dynamic stability requirements.

Professional athletes can close their eyes during the action. That makes it even more difficult to maintain dynamic stability throughout the action.

Daniel MASUR (GER)
Daniel MASUR (GER) © by Phil Halfmann – all rights reserved

Performing the dynamic piriformis stretch regularly can support proper pelvic realignment, which can be helpful in alleviating knee pain.

There are numerous reasons for developing knee pain and we have a workout video for you to improve knee strength.

If you want to find out more than take a look at how to prevent knee pain and improve knee strength.

To achieve the benefits associated with the dynamic piriformis stretch perform the stretch regularly for 6-8 repetitions per leg.

Dynamic Piriformis Stretch Description Summary

piriformis stretch
© by Phil Halfmann – all rights reserved
  1. Face forward
  2. Stand on the left leg
  3. Move the right leg and bend the knee so that the toes point inside and the knee outside
  4. Grab the right chin with both hands
  5. Pull lower right leg up towards your hips
  6. Hold stretch for 1 second
  7. Release right leg, take a step, and repeat with left leg

Targeted Musculature

  • Piriformis

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More Dynamic Stretches

Of course we have more great dynamic stretches that you can do before you start playing tennis to get yourself prepared and ready for action.

Simply chose 6-8 dynamic stretches for your dynamic stretch routine that warm up the major muscle groups of the legs and hips and you are ready to go!

Here are a few suggestions:

Dynamic Lateral Lunge Stretch With Trunk Rotation
Dynamic Lateral Lunge Stretch With Trunk Rotation
Dynamic Cross Over Lunge Stretch with Heel Reach
Dynamic Cross Over Lunge Stretch with Heel Reach
Quick Carioca Dynamic Stretch
Quick Carioca Dynamic Stretch

Other Static Stretches For You

Apart from the dynamic piriformis stretch we have some other static stretches for you that target the muscles acting on the hip.

You can use these stretches during the cool down once you are finished with your match or training session.

Simply click on them to learn more or watch the videos:

seated piriformis
Seated Piriformis
hip flexor stretch
Hip Flexor Stretch
Butterfly Stretch

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: