Figure Four Stretch
For those suffering from sciatica, doctors may recommend the figure four stretch as a treatment. This stretch targets the muscles and ligaments around the hip joint, which can help relieve tension and pain in the sciatic nerve.
To perform this stretch, start by lying on your back, both knees bent, and feet flat on the floor. Place a pillow under your head for comfort if needed. Next, take the right ankle and place it over your left knee. Then use your right hand to grab your left thigh and pull it towards you until you feel a stretch in the outer hip area. Hold this position for 30 seconds. Repeat on the other side.
Once you’re finished stretching, gently bring both knees back to the starting position with the feet still flat on the floor. Remain in this position for a few deep breaths before getting up slowly. When performed correctly, this stretch should not cause any pain. However, if you feel pain, stop immediately and consult a doctor or physical therapist to ensure that you perform the stretch correctly.
