## Seated 4 Sign This Muscle Energy Technique increases the mobility in your piriformis muscles. Tightness in the piriformis can also cause pain or injuries in the hip, lower back or knee so it is important that you try and keep them moving freely. <iframe width="390" height="230" src="https://www.youtube.com/embed/z0DKbspaHgU" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> ### Instructions 1. Sit firmly on a chair and cross the right ankle over the left knee. 2. Rest your right forearm on the inside of your right knee. 3. Lift the right knee upwards and your right ankle downwards so you are creating a rotational movement. 4. BUT you want your right forearm to *resist* any actual movement of the leg 5. Press at a comfortable resistance (20% resistance to start). 6. Think about resting your arm rather than pressing down. 7. Make sure your leg does *not* move and that you relax your head and shoulders. 8. Hold for 10-20 seconds. 9. Release and repeat. ## Lying 4-Sign <iframe width="390" height="230" src="https://www.youtube.com/embed/_LlHNmqIIRw" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Lie on your back and cross one ankle over the opposite knee.  2. Rest one hand on the inside of your knee then press your ankle down into the knee of the opposite leg by rotating at the hip joint.  3. You will notice that the knee wants to lift if you are doing it correctly & the hands are in place to prevent this from happening.  4. Press at a comfortable resistance (~20% resistance to start). Make sure your leg does not move and that you relax your head and shoulders.  5. Hold for 10-20 seconds.  6. Release and repeat 2-4 times on each leg.