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Limber up your lower body
by performing the figure-four stretch. It will
stretch your hamstring and buttocks.
Follow these simple steps:
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Lie face up the floor
with knees bent and feet flat. Lift right
foot and place outside of right ankle on
left thigh, just above the knee pointing
out.
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Lifting left foot and
bending hand to 90 degrees, place left hand
back of left thigh and reach right hand
between legs so both hands meet behind left
thigh.
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Inhale, then exhale as
you straightens left leg, pulling the left
thigh toward chest and keeping hips
centered. You will feel the stretch in the
right side of your buttocks and or left
hamstrings.
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Hold for a count of
10, breathing evenly, then slowly release
and lower left foot to floor.
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Repeat for a total of
3-4 times, and then switch legs.
Perform this move as part
of a regular stretching program. Aim to stretch
for a total of 5-10 minutes a day, 4-5 days a
week or after you perform any type of activity.
Keep the knee of the raised leg bent to target
the buttocks more, after 4-6 weeks or when ready
challenge your flexibility by grasping your leg
around the calf instead of the thigh, keeping
knee slightly bent.
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Women's Health