Скачать или смотреть Stretch Figure 4 Supine

Hey, folks! Dr. Tom here from the Doctors of Physical Therapy. In today's video, we're focusing on the supine figure four stretch, a fantastic way to open up those hips while lying on your back.

Start by lying down and crossing one foot over the other, creating a figure four shape. Then, reach through and hold onto the bottom leg, pulling it closer toward you. Next, bring that leg up toward your chest. Here, you can choose to enhance the stretch by gently pressing the crossed knee down for about thirty seconds. Another variation is pulling the knee toward the opposite shoulder, which intensifies the stretch in the hip and glutes. Lastly, simply raising the leg straight up also provides a different stretch.

Experiment with these variations to identify where you feel the most restriction and focus on the stretches that work best for you!"

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