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

( Figure 4 step stretch )

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Name of exercise  Stretch hip figure 4 w/step
Other names of exercise Figure 4 step stretch
Description of exercise The Figure 4 step stretch is a simple yet effective exercise that targets the glutes, hips, and lower back muscles. To perform this exercise, stand with your feet hip-width apart and cross one leg over the other, creating a figure 4 shape. Slowly lower your body by bending your standing leg and pushing your hips back, keeping your back straight. You should feel a stretch in your glutes and hips. Hold this position for 10-15 seconds, then switch legs and repeat. This exercise can help improve flexibility, reduce tension in the lower back, and increase range of motion in the hips. It is a great warm-up or cool-down exercise for any workout routine.
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
  • Kneel with hands on step as shown.
  • Extend one leg back, rotate other leg under the extended leg.
  • Move hips backward until a gentle stretch is felt in hip.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improves flexibility
  • Increases range of motion
  • Strengthens glute muscles
  • Helps prevent injury
  • Can be modified for different fitness levels
  • Targets multiple muscle groups
  • Enhances balance and stability
  • Can be done anywhere with no equipment
  • Improves posture
  • Relieves tension and tightness in hips and legs

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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 step 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 had surgery in these areas or if you are pregnant. People with conditions such as arthritis, osteoporosis, or sciatica should also avoid this exercise as it may aggravate their symptoms. Additionally, if you experience any discomfort or pain while performing the exercise, it is best to stop and consult with a healthcare professional before continuing. It is important to listen to your body and avoid any exercises that may cause further injury 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 proper form and technique
  • Start with a smaller range of motion and gradually increase as flexibility improves
  • Do not force the stretch
  • Listen to your body and stop if you feel any pain
  • Keep your hips and shoulders squared to the front
  • Engage your core to maintain stability
  • Breathe deeply and evenly throughout the stretch
  • Avoid bouncing or jerking movements
  • Consult a professional if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • arthritis
  • fibromyalgia
  • back pain
  • sciatica
  • scoliosis
  • osteoarthritis
  • osteoporosis
  • muscle strains
  • tendonitis
  • plantar fasciitis
  • bursitis
  • carpal tunnel syndrome
  • tennis elbow
  • golfer’s elbow
  • rotator cuff injuries
  • frozen shoulder

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    Frequently asked questions

     

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