Part 4/5:
Initial Hold: As with the seated position, hold until symptoms improve, then repeat 3 to 5 times.
Ankle Pumps: Introduce ankle pumps while keeping the foot elevated.
Forward Hinge with Chin Tuck: Hinge forward from your hips while pulling your toes back and tucking your chin towards your chest, holding this position for 10 to 30 seconds.
Supine Technique
Dr. Jared considers this lying down technique to be particularly effective, albeit more aggressive than the others:
Positioning: Lie on your back with the affected leg bent towards your chest, gripping the back of the thigh.
Hip Mobilization: Initially, rock the hip gently to familiarize your body with the stretch. Hold 10 to 30 seconds before releasing.