Скачать или смотреть Figure 4 Stretch Variations - Piriformis + Anterior Hip

Piriformis / Posterior Hip Bias
(Classic Figure-4)
• “Lie on your back and cross one ankle over the opposite knee.”
• “Pull the uncrossed thigh toward your chest.”
• “Keep the pelvis neutral and tailbone heavy on the floor.”
• “You should feel this in the outer glute / piriformis, not the low back.”
• “Breathe slow and relax into the stretch.”

Anterior Hip Focus
• “Keep both feet grounded and pelvis relaxed.”
• “Place your hand on the inside of the crossed knee.”
• “Gently press the knee down and away — no forcing.”
• “Feel the stretch through the hip, not the knee or low back.”
• “Breathe slow and let the tension soften.”
• “This is a gentle hip opener — pressure stays light and controlled.”
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