The figure four hip stretch is used to mobilize the hip joint and stretch the hip muscles. It could also be a great way to relieve and prevent back pains.
2-3 times per week
Chips, Lower Back, Groin, Legs, Knees
Avoid this exercise if you have a knee injury or if your hips are too tight. Do not force this pose on your body because it might not apply to you.
Number of Reps and/or Length of Time
10 secs hold
Repeat 3 times
20 secs hold
Repeat 4 times
30 secs hold
Repeat 5 times
Focus Point: Resist the urge to twist and keep your back and shoulders as flat as possible.
Watch the instructional video, then read the following for clarification.
The figure 4 can be done by laying with your back flat on the floor or a mat.
From a completely flat position, bend one knee.
The other ankle should be placed on the thigh of the bent leg.
With both hands pull the bent leg to your chest, as far as you can.This stretch is resembling the number 4 with your legs. You will feel a stretch in your hips and glutes.
Repeat steps 1 to 4 for the other leg.
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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