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

( Figure 4 layout )

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Name of exercise  Stretch Quadratus lumborum supine
Other names of exercise Figure 4 layout
Description of exercise The Figure 4 layout exercise is a visual problem-solving activity that involves arranging four figures in a specific layout. The figures can be of any shape, size, or color, and the goal is to arrange them in a way that satisfies certain conditions or rules. This exercise helps develop critical thinking and spatial reasoning skills as the participants have to analyze and manipulate the figures to find the correct arrangement. It also encourages creativity and flexibility in finding multiple solutions to the problem. This exercise is often used in educational and team-building settings to improve problem-solving abilities and promote collaboration. It can be adapted to different levels of difficulty and is a fun and engaging way to challenge the mind.
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.
  • Lift one leg over opposite knee.
  • Use top leg to pull other leg down as shown.
  • Repeat on other side.

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    Video Tutorial

    https://support.google.com/youtube/answer/12948449?hl=en

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation, Abduction
    Type of Action Rotation, Duction, Flexion, Supination, Depression, Retraction, Circumduction, Extension, Plantarflexion, Abduction, Elevation, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved flexibility
  • Increased hip mobility
  • Strengthened glutes
  • Improved balance
  • Increased range of motion
  • Improved posture
  • Strengthened core
  • Reduced risk of injury
  • Improved athletic performance
  • Increased muscle activation

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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 layout exercise should be avoided in certain situations to prevent injury and ensure safety. Firstly, individuals with pre-existing back or joint issues should avoid this exercise as it puts a significant amount of strain on these areas. Additionally, pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the developing fetus. People with balance or coordination issues should also avoid this exercise as it requires a stable and controlled movement. Furthermore, those who have recently undergone surgery or have any acute injuries should avoid this exercise until they have fully recovered to prevent further damage. It is always important to consult with a healthcare professional before attempting any new exercise, especially if you have any underlying health conditions.

    • Precautions

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

  • Stretch only to within your limits.
  • Do not try to push knee all the way to floor.
  • Keep back and hips level with floor.

    • Helpful in Diseases

  • cancer
  • diabetes
  • heart disease
  • stroke
  • Alzheimer’s
  • Parkinson’s
  • arthritis
  • asthma
  • COPD
  • depression
  • anxiety
  • bipolar disorder
  • schizophrenia
  • HIV/AIDS
  • hepatitis
  • Lyme disease
  • multiple sclerosis
  • fibromyalgia
  • chronic fatigue syndrome
  • irritable bowel syndrome
  • Crohn’s disease
  • ulcerative colitis
  • lupus
  • rheumatoid arthritis
  • osteoporosis
  • osteoarthritis
  • migraine
  • epilepsy
  • autism
  • Down syndrome
  • cystic fibrosis
  • muscular dystrophy
  • sickle cell disease
  • hemophilia
  • leukemia
  • lymphoma
  • melanoma
  • breast cancer
  • prostate cancer
  • colon cancer
  • cervical cancer
  • ovarian cancer
  • pancreatic cancer
  • lung cancer
  • skin cancer
  • thyroid cancer
  • kidney disease
  • liver disease
  • kidney stones
  • gallstones
  • gout
  • anemia
  • hypertension
  • high cholesterol
  • obesity
  • anorexia
  • bulimia
  • binge eating disorder
  • alcoholism
  • drug addiction
  • nicotine addiction
  • gambling addiction
  • sex addiction
  • sleep disorders
  • chronic pain
  • allergies
  • asthma
  • eczema
  • psoriasis
  • acne
  • rosacea
  • cold sores
  • shingles
  • chickenpox
  • measles
  • mumps
  • rubella
  • influenza
  • pneumonia
  • tuberculosis
  • meningitis
  • hepatitis A
  • hepatitis B
  • hepatitis C
  • herpes
  • HIV
  • syphilis
  • gonorrhea
  • chlamydia
  • HPV
  • genital warts
  • yeast infections
  • urinary tract infections
  • bladder infections
  • kidney infections
  • sepsis
  • meningococcal disease
  • tetanus
  • rabies
  • dengue fever
  • malaria
  • Zika virus
  • Ebola
  • SARS
  • COVID-19

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    Frequently asked questions

     

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