Is the seated piriformis stretch complementary or redundant with the supine piriformis stretch?
Seated piriformis stretch:
Supine piriformis stretch:
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The two approachs are different in one important respect: In the seated version, as you can see in the picture, the person is flexed forward in their lower back. Now, through out the exercise universe, forward flexion is vastly over represented. Whether we are talking about weight lifting or Yoga or cycling, people spend the large majority of their exercise time flexed forward. When you consider that people are also flexed forward when they are looking at their phones three hours a day, you have a problem. Anywhere you can remove a forward flexed movement or position from your exercise routine, you should do so, in my opinion. That is why I practice the floor version. In the floor version, you can maintain a neutral lumbar curve.
ps. The floor piriformis stretch works much better with a strap. I tried to send you an image to show how you would use a strap in this stretch.
However, when I did a quick google images search, I couldn't find a single image of how it is done. So, I'm afraid I can't show this to you. If you come to one of my classes in Portland, OR, I could show you in person.