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

( Figure 4 modified stretch )

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Name of exercise  Stretch hip/knee figure 4 modified
Other names of exercise Figure 4 modified stretch
Description of exercise Figure 4 modified stretch is a lower body stretch that primarily targets the hips, glutes, and hamstrings. To perform this exercise, start by lying 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 with your legs. Gently pull your left knee towards your chest, feeling a stretch in your right hip and glute. Hold this position for 20-30 seconds before switching sides. This stretch can be modified by using a resistance band to increase the intensity. It helps improve flexibility, reduce muscle tension, and alleviate lower back pain.
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 with legs straight.
  • Bring ankle over opposite knee and let knee drop to floor.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Rotation, Abduction
    Type of Action Flexion, Abduction, Circumduction

    Benefits of exercise

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

  • Increased hip mobility
  • Improved flexibility in the glutes and hips
  • Reduced risk of hip and lower back injuries
  • Better posture
  • Strengthened hip abductors and adductors
  • Improved balance and stability
  • Reduced tension and tightness in the hips
  • Can help alleviate sciatic pain
  • Can be modified for different levels of flexibility
  • Can be done anywhere with no equipment needed

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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 modified stretch exercise should be avoided if you have any existing injuries or pain in your hips, lower back, or knees. It is also not recommended if you have recently undergone surgery in these areas. Additionally, if you experience any discomfort or sharp pain during the exercise, it should be stopped immediately. Pregnant women should also avoid this exercise as it may put unnecessary strain on their bodies. If you have any concerns or doubts about your ability to perform this exercise, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use proper form and technique
  • Start with a low intensity and gradually increase as you become more comfortable
  • Do not force your body into the stretch
  • Breathe deeply and slowly throughout the exercise
  • Keep your back and neck in a neutral position
  • Do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Avoid overstretching or hyperextending your joints
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • arthritis
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • chronic obstructive pulmonary disease (COPD)
  • muscular dystrophy
  • osteoporosis
  • chronic fatigue syndrome
  • postural orthostatic tachycardia syndrome (POTS)
  • chronic pain syndrome

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    Frequently asked questions

     

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