As a result, the Figure 4 Stretch is a great option for runners to relieve tension and tightness in the hips and the glutes. You’ll likely feel this stretch primarily in your outer hip and glutes. The swelling of the Piriformis can irritate the Sciatic Nerve, which allows pain to migrate into the hips and the glutes. The figure 4 is a great way to target multiple muscle groups at the same time. Open up your hips so that your legs make a 4. When the Piriformis becomes inflamed from overuse it can become swollen and painful. Stretch your glutes and work on your balance with this mobility stretching exercise. ![]() The Figure 4 Stretch is useful because it targets the Piriformis. Specifically, the Figure 4 Stretch targets the Piriformis, a small muscle in the hips that is easily irritated from overuse. The Figure 4 Stretch targets the muscles in the Hips, Glutes and Low Back. Additional tips include only stretching to the point of slight discomfort. When performing the Figure 4 Stretch it is important to keep both shoulder blades on the floor and ensure that the shin of the leg being stretched is coming horizontally across the body. As well, the Figure 4 Stretch also has the same benefits that any static stretch does, including aiding in recovery, increasing flexibility and range of motion and reducing muscle tightness and discomfort. There are multiple versions of this stretch. The figure-4 stretch can help you open your hips. The Figure 4 Stretch is beneficial because it targets three major muscle groups while maintaining one position. The figure-4 stretch can help stretch the piriformis muscle. “Pigeon pose is one of the most effective postrun stretches.” Each move is demonstrated by Runner’s World+ coach Jess Movold, certified trainer, so you can master the proper form.The benefits of the Figure 4 Stretch are what contribute to its popularity. “You can also add in one or two of these stretches after training runs to loosen the glutes and hips,” says Watson. Perform each stretch once per session, holding for 20 to 30 seconds before switching legs for the glute bridge, do 2 to 3 sets of 12 to 15 reps. ![]() ![]() Incorporate these stretches into your cross-training schedule or during a planned active recovery day. How to use this list: Runners can seriously decrease their risk of injury by including glute stretches 2 to 3 days per week, says Watson. Join Runner’s World+ for all the training tips you need to become a better runner. The figure four position is a deep stretch that targets the outsides of your hips and your glute muscles. ![]() Whether your mileage is super high or you’ve been riding a desk all day, you should be stretching your glutes out on the reg-so start incorporating these glute stretches into your daily routine ASAP to keep running your butt off, injury-free. Work on hip flexibility with the figure four stretch. Translation: If you don’t treat your cheeks right, your performance is going to suffer.Īll your glutes really need is a little TLC. Lower back pain, IT band issues, runner’s knee, piriformis, and more have all been associated with tight glutes. You want to avoid both scenarios because “tight glutes can cause muscular imbalances in the kinetic chain, which can lead to injury,” says Watson. Lack of use from sitting all day and overuse from running too much can both lead to tight glutes.
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