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Our blog will feature our Healthy Lifestyle article on Ang Peryodiko Newspaper: Rehab and Exercise Tips. This will also be a guide to our Rehab and Therapy clients.
Disclaimer: Please be aware that information in this article is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of a qualified health provider prior to starting any new treatment or with any questions you may have regarding an injury or medical condition.
We all know that feeling—after a long day of sitting at your desk or hitting the gym, your glutes, hips, and lower back start screaming for some TLC. The good news? I've got a super simple and effective stretch that can help ease that tightness and leave you feeling refreshed. Say hello to the Figure 4 Stretch!
This easy-to-do stretch targets those stubborn areas and provides some much-needed relief. Let’s break it down step-by-step. Step One: Setting Up Your Stretch First things first, find a comfy spot on the floor. Lay on your back with your knees bent and feet flat on the ground. Now, bring one leg up and place the ankle just above the opposite knee, forming a figure four. Gently push the raised knee away from your body to feel a stretch on the outside of your hip. Hold this position for 30 seconds. Step Two: Deepen the Stretch Next, it’s time to lower the figure four foot. Slowly bring it down until it touches the floor. As you do this, you’ll notice the stretch moving more into the outer part of your glute and hip. Hold this position for another 30 seconds. Step Three: The Ultimate Stretch For the final step, grab the figure four knee with your opposite hand. This part can be a bit of a twist—literally! Rotate your lower back while looking in the opposite direction, extending your free hand out. This deeper stretch really gets into the glutes and gives your lower back some extra love. Hold here for—you guessed it—30 seconds. Switch Sides Now that you’ve given one side some attention, it’s time to repeat the whole process on the opposite side. Remember, hold each position for 30 seconds and really breathe into each stretch. And there you have it! This simple Figure 4 Stretch routine can be your go-to for relieving muscle tightness in your glutes, hips, and lower back. Whether you're an athlete, a desk warrior, or just someone in need of a good stretch, this move is a great addition to your daily routine. So, the next time your body starts to feel a little tight, take a few minutes to do the Figure 4 Stretch. Your muscles will thank you, and you’ll be back to feeling flexible and fabulous in no time. Happy stretching, everyone! You might also like: Lower Body Triple Stretch Routine 4 Thoracic Spine Openers To Help You Move Better Subscribe to E-newsletter.
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AuthorTeam Insahyu: Certified Athletic Therapists. CategoriesAll Anatomy Arms Athletic Tape Athletic Therapy Back Pain Conditions Elbows Exercises Healthy Lifestyle Hips Knees Orthotics Pregnancy Rehab Tips Running Shoulders Stretching Tips Treatments Winter Wrists |
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