Hip and buttock home care handout
Name or code：________ Date：________ Practitioner：________
Home relief stretches
Supine figure-4 piriformis stretch, 30 seconds per side. Hip flexor lunge stretch.
- Iliopsoas：Kneeling on the back, slowly sink fingertips down · Lunge hip-flexor stretch
- Gluteus maximus：Ball press on the buttock · Supine knee hug
- Gluteus medius：Side-lying ball press · Hip adduction stretch
- Piriformis：Ball press, avoiding tingling areas · Figure-4 stretch
Notes
Not yet reviewed by a qualified practitioner. For educational reference only.
When to see a doctor
Leg numbness or weakness, or tingling that extends to the calf: see a doctor to rule out a lumbar cause.