Figure 4 Floor Stretch

It is perfect for when i see someone come into the clinic with a dull ache in their lower back say from a long car drive or maybe from sitting for too. The figure four stretch is one of my all time favourite piriformis muscle stretches to do especially for lower back pain and sciatica relief. Pause when you feel a stretch in your hips and glutes.

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From a completely flat position bend one knee.

Figure 4 floor stretch.

This pose can be done anywhere and is a good stretch to help open your hips particularly if you have a job that involves sitting at a desk for extended periods of time to do a seated figure four find a stable chair where you can place both feet on the floor. Seated figure 4 stretch. Place your hands on the floor slightly behind your hips to help you stay balanced. The figure 4 can be done by laying with your back flat on the floor or a mat.

With both hands pull the bent leg to your chest. Release the stretch and repeat on your left side. The other ankle should be placed on the thigh of the bent leg. For more information on personal.

You will feel a stretch in your hips and glutes. Be sure to keep a flat back and pull your heart toward your shin. Sit on the floor with your knees bent and feet flat on the floor. The seated figure four is a modification of the figure four yoga pose typically done while standing.

Hold for at least five breaths or work up to two minutes per side. This is a great lower back exercise to help relieve muscle tension from sitting too long at a desk. Reverse child s pose this short and easy sequence is designed to stretch the. Figure 4 stretch figure 4 stretch perfect for runners this pose stretches the hips glutes and lower back.

Seated figure four stretch to open up the hips and glutes. You can see that the stretch sort of resembles the number 4.

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