FIGURE 4 TABLE STRETCH

The figure 4 table stretch is used to stretch the hip internal rotators and hip extensors. Start by place your leg on an elevated stable surface like a table, bed, or bench. Bend the knee past 90 degrees and have the outer edge of your shin on the table. Proceed to bend forwards with your upper body until you are resting with your arms on the elevated surface. Hold this position for 20-30 seconds.

Muscles involved:

• gluteus maximus

• piriformis

• gluteus medius

Related conditions:

• pelvic floor dysfunction

• piriformis syndrome

• pseudo sciatica

• SIJ syndrome

• mechanical back pain

• hip bursitis

• glute tendinitis

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