If you have tight or sore muscles in your bum, it could be your piriformis muscle. The piriformis figure 4 stretch will help you stretch out a tight or sore piriformis muscle.
To perform the piriformis figure 4 stretch:
Lie on your back with your knees propped up. Cross the leg you want to stretch over the other with the ankle at the top of the knee in a figure 4. Grab underneath the thigh of the leg still on the ground.
Pull your leg up toward your chest until you feel a stretch in your buttocks area. Hold the stretch.
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