Figure 4 stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Figure 4 stretch )

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Name of exercise  Stretch hip/knee figure 4
Other names of exercise Figure 4 stretch
Description of exercise Figure 4 stretch is a stretching exercise that targets the glutes and hips. To perform this stretch, lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee, creating a figure 4 shape. Use your hands to gently pull your left knee towards your chest, feeling a stretch in your right glute and hip. Hold this position for 20-30 seconds, then switch sides. This stretch can help improve flexibility and range of motion in the hips, as well as alleviate tension and tightness in the glutes. It can also be modified by using a yoga strap or towel to assist with the stretch.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, knees bent.
  • Move left ankle over right knee.
  • Gently lift right knee up to chest until stretch is felt.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Sacroiliac, Hip, Knee
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved hip flexibility
  • Increased range of motion in the hips
  • Relief from lower back pain
  • Better balance and stability
  • Reduced risk of injury
  • Improved posture
  • Strengthened glute muscles
  • Increased blood flow to the hips and legs
  • Improved athletic performance
  • Reduced muscle tension and tightness

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Figure 4 stretch exercise should be avoided if you have any injuries or conditions that affect your hips, knees, or lower back. This includes but is not limited to arthritis, bursitis, tendinitis, or a recent surgery in these areas. It is also important to avoid this stretch if you experience any pain or discomfort while performing it. Additionally, if you have a history of hip or pelvic instability, it is best to consult with a healthcare professional before attempting this stretch. Pregnant women should also avoid this exercise as it can put strain on the pelvic area. It is always recommended to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before attempting the exercise
  • Use a mat or soft surface to avoid injury
  • Start with a small range of motion and gradually increase
  • Keep your back straight and shoulders relaxed
  • Engage your core muscles to maintain balance
  • Avoid pushing your body beyond its limits
  • Breathe slowly and deeply throughout the stretch
  • Stop immediately if you feel any pain or discomfort
  • Do not hold your breath while stretching
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • arthritis
  • osteoarthritis
  • rheumatoid arthritis
  • fibromyalgia
  • lower back pain
  • sciatica
  • carpal tunnel syndrome
  • tendinitis
  • bursitis
  • plantar fasciitis
  • sprains and strains
  • osteoporosis
  • scoliosis
  • kyphosis
  • lordosis

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    Frequently asked questions

     

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