Скачать или смотреть Figure 4 Stretch (hip, glute and lower back)

A simple figure 4 stretch to help relieve your glute, hips, and lower back muscle tightness.

Step One: Laying on your back with knees bent, bring one leg to a figure four position (the ankle just above the opposite knee). Push the figure fou knee to feel a stretch on the lateral hip. Hold for 30 seconds.

Step Two: Lower the figure four foot down until you can touch the floor. Feel the stretch on the later part of the glute and the hip. Hold this position for 30 seconds.

Step Three: Grab the figure four knee with the opposite hand to feel a deeper stretch on the glute. Then, rotate the lower back while looking the opposite way with the hand stretched out. Hold this stretch for 30 seconds.

Repeat the stretch on the opposite side, holding each position for 30 seconds.

Happy Stretching!!!

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