Figure 4 Floor Stretch

The figure four stretch is one of my all time favourite piriformis muscle stretches to do especially for lower back pain and sciatica relief.

Figure 4 floor stretch.

The seated figure four is a modification of the figure four yoga pose typically done while standing. The figure 4 can be done by laying with your back flat on the floor or a mat. Place your hands on the floor slightly behind your hips to help you stay balanced. This pose can be done anywhere and is a good stretch to help open your hips particularly if you have a job that involves sitting at a desk for extended periods of time to do a seated figure four find a stable chair where you can place both feet on the floor.

For more information on personal. Hold for at least five breaths or work up to two minutes per side. Seated figure 4 stretch. Sit on the floor with your knees bent and feet flat on the floor.

The other ankle should be placed on the thigh of the bent leg. Seated figure four stretch to open up the hips and glutes. With both hands pull the bent leg to your chest. You can see that the stretch sort of resembles the number 4.

Release the stretch and repeat on your left side. Reverse child s pose this short and easy sequence is designed to stretch the. You will feel a stretch in your hips and glutes. This is a great lower back exercise to help relieve muscle tension from sitting too long at a desk.

Be sure to keep a flat back and pull your heart toward your shin. From a completely flat position bend one knee.