Lying Figure-4 Rotation

Starting Position:

• Lie down on your back on a flat surface, such as a mat or the floor.

• Ensure your legs are extended straight and your arms are relaxed at your sides.

Initial Leg Positioning:

• Bend your knees and bring your feet flat on the ground, hip-width apart.

• Lift your right foot and place your right ankle on your left knee, forming a "figure 4" shape with your legs.

Support Your Stretch:

• Using your hands, gently press down on your right knee to feel a stretch in your right hip.

• Keep your left foot flat on the floor throughout the stretch.

Rotation Movement:

• While maintaining the figure 4 position, slowly let your left knee drop out to the side, allowing your body to gently rotate.

• Keep your shoulders flat on the ground and focus on feeling the stretch across your hips and lower back.

Breathing:

• Take deep breaths, inhaling through your nose and exhaling through your mouth. Hold the position for 20-30 seconds, breathing deeply.

Return to Starting Position:

• Slowly bring your left knee back to the center and remove your right foot from your left knee.

• Repeat the stretch on the opposite side by placing your left ankle on your right knee and following the same steps.

Repetitions:

• Perform 2-3 repetitions on each side, ensuring you maintain a slow and controlled movement throughout the exercise.