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

( Figure 4 hip stretch )

View Report

–

Name of exercise  Stretch hip/knee supine figure 4
Other names of exercise Figure 4 hip stretch
Description of exercise The Figure 4 hip stretch exercise is a simple yet effective way to stretch the muscles in the hips and glutes. To perform this exercise, start by lying on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a “figure 4” shape with your legs. Then, gently pull the uncrossed leg towards your chest, feeling a stretch in the hip and glute of the crossed leg. Hold for 20-30 seconds, then switch sides. This stretch can help improve flexibility and relieve tension in the hips, making it a great addition to 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
  • Lie on back. with knees bent.
  • Place one ankle on top of knee of other leg.
  • Grasp thigh of lower leg with both hands and pull toward chest until a gentle stretch is felt in hip.
  • Lower and repeat with other leg.

    • –

    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

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

    •  

    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 hip stretch exercise should be avoided if you have any current or previous injuries or conditions affecting your hips, pelvis, or lower back. This includes conditions such as hip bursitis, hip impingement, sciatica, or any type of strain or sprain in the hip or pelvic area. Additionally, if you experience any pain or discomfort while performing this exercise, it should be stopped immediately. It is important to consult with a healthcare professional before attempting this exercise, especially if you have a history of hip or pelvic injuries. Pregnant women should also avoid this exercise, as it can put strain on the pelvic floor muscles.

    • 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 stretch
  • Start with a small range of motion and gradually increase
  • Keep your hips and shoulders square to the ground
  • Engage your core to maintain balance
  • Do not force the stretch beyond your comfort level
  • Breathe deeply and evenly throughout the stretch
  • Keep your spine straight and avoid rounding your back
  • Hold the stretch for at least 30 seconds on each side
  • Do not let your knee extend past your toes
  • Stop immediately if you feel any sharp or intense pain.

    • Helpful in Diseases

  • sciatica
  • arthritis
  • hip pain
  • fibromyalgia
  • bursitis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleForward twist w/club exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articlePinwheel stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR