Seated Figure Four Stretch for IT Band Syndrome & Piriformis Pain - VidPT скачать в хорошем качестве

Seated Figure Four Stretch for IT Band Syndrome & Piriformis Pain - VidPT

The basic seated figure four pose is a great little stretch that primarily targets the hips and glutes. Additionally, you get an ancillary stretch in the piriformis.The stretch helps to relieve pain commonly associated with IT band syndrome. Claim your free IT Band exercise cards at https://vidpt.com/it-band and don't forget to subscribe to my site and youtube channel! Follow me on FB:   / vidpt.feelgood   More detailed stretching notes appear below and at the end of video. Targeted Areas: Hips, glutes, and an acillary stretch in the piriformis. Key Reminders: The "lean-forward" movement starts at the hips. Don't hunch forward. Keep your back nice and flat. The engaged leg should be perpendicular to the resting leg. Pull your foot back to keep the stretch out of the knee. Can lightly press down on the engaged knee to increase the intensity of the stretch. If done correctly: Should feel the stretch in your hips and lateral glutes. Time: Recommend holding the stretch for approximately 30-45 seconds. Perform the stretch on both sides. When: Best to perform this stretch post a quick warm-up. Maybe 2-3 minutes on the bike. Can also do the stretch at work and before heading to bed.