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Next, the Figure Four Stretch is introduced. This exercise involves crossing one leg over the other while pulling the knee toward the chest, thus targeting the hips and glutes. The routine involves repeating this on both sides for 15 seconds, allowing participants to discover any tight areas within their body as they move through the stretches comfortably.
Piriformis Stretch
The Piriformis Stretch is crucial in targeting the piriformis muscle, which plays a role in sciatic pain. Participants are guided to pull their knee across their body towards the opposite shoulder while ensuring controlled movements without momentum. After several repetitions, a 15-second static hold allows for deeper tension release.